As HYROX continues to surge in popularity across the globe, more fitness enthusiasts are eager to test their mettle in this challenging functional fitness race. A significant part of HYROX’s success lies in its accessibility to everyone. However, completing the race quickly and effectively requires more than sheer willpower. There are a lot of nuances involved, and understanding how to best approach your HYROX training can make the experience much more enjoyable.
One of the most critical aspects of HYROX success is pacing. It’s also where many newcomers stumble, often starting too fast and burning out before the finish line. It’s far better to start a little more conservatively and finish strong than vice versa.
Running is obviously a large element of HYROX, and it can be the first 1km run in particular where many inexperienced (and adrenaline-fueled) athletes will go out too fast. Try to use your training sessions in the lead-up to the event to determine the best pace for you, with an aim to maintain a reasonably consistent running pace throughout the race. As a rough guide, your 1km running splits will likely be closer to your half-marathon pace rather than your 5km or 10km pace. It may feel a touch slow at the beginning, but you’ll be grateful for that later on!
Controlled early stations are crucial in HYROX. The ski and the sled push (stations one and two) can make or break your race. On the ski, aim to go at least five seconds slower per 500m than the pace you would ski a fresh 2km at. Similarly, on the sled push, make sure to pause at least every 6.25m to avoid fatiguing your legs for the rest of the event.
The ‘Roxzone’ – the area between running sections and functional stations – is an often-overlooked aspect of HYROX. Many beginners unconsciously slow down in this area, wasting precious seconds. Selecting appropriate footwear for HYROX is crucial due to the diverse nature of the exercises. Invest time in finding the right shoes and testing them in training conditions similar to what you’ll face in HYROX.
Mastering ‘compromised running’ is essential in HYROX. Practice transitioning quickly between exercises and running, and focus on maintaining good running form even when fatigued. Know and practice the movement standards for each station to avoid time penalties or disqualification. Familiarize yourself with the standards ahead of the race and practice adhering to them, especially when fatigued.
HYROX venues can get warm, especially as the event progresses. Be prepared for this by staying hydrated and wearing appropriate clothing. Stay focused and avoid mistakes by familiarizing yourself with the course layout and station order. No drastic nutrition changes are necessary leading up to the event. Stick to your normal diet that has been sufficient for your training.
The best way to get good at HYROX is to participate in a race. Throw yourself into it without setting any expectations for finishing time and enjoy the experience. Once you’ve completed your first race, you’ll know what you need to work on to improve your time. Don’t delay, start today!
HYROX Singapore starts on August 31st and ends on September 1st, 2024. Registrations close on August 28th. To learn more, visit their website. Watch highlights from the 2024 World Championships in Nice, France to get a feel for HYROX.