Lessons I’ve learned from competing in hyrox
Pacing is key.
Don’t let the hype of the tunnel and the pace of others put you off your race plan! Starting off too quickly in an an event that lasts 60 to 90 minutes (on average) will lead to fast burn out! Run your own race and have a first KM pace or time in your head to stick to.
all about the running.
Running makes up the majority of your race, so plan to run 2-3 times a week.
One long slow run, one interval session and one compromised running session. Make sure to incorporate running specific (p)rehab into your week also!
Learning your pacing and developing your running endurance is crucial.
the sled.
Load that thing up! Train with a heavier weight than your race weight. It always feels heavier on the day so make sure you’re best prepared. Push in half lengths so you don’t build up too much lactic. Pull with your whole body and walk backwards if the weight is tough for you.
the roxzones.
The Roxzones count towards your total time, they quickly add up so where you can jog don’t walk. Once you stop it’s hard to get going again.
training together.
If you’re doing doubles or a relay have a strategy in place.
Top Tips:
Stronger runner finishes on most stations
Stronger athlete starts the sled pull every length and does more!
Shorter but faster sprints on the ski as you can switch musch easier compared to row
enjoy the day!
Training for a race is supposed to challenging and tough but don’t forget, above all else, to enjoy it!
