Still, upon seeing videos of myself at this race, I looked less like a sleek athlete (what I pictured in my head) and a little bit more like a floppy balloon man trying to wave you into a car dealership. Now that we’ve had some time to reflect on our experiences, here's what I wish I had known about Hyrox races going in.
Focus on proper form, not just overall fitness
By race day, the weight standards weren't as devastating as I feared. For women's doubles in the open division, the sled push comes in at 102 kg (around 225 lbs) including the sled. The sled pull is 78 kg (around 172 lbs) including the sled. Farmers carry uses 2 × 16 kg (around 35.2 lbs) kettlebells for 200 meters. The sandbag lunges are done with a 10 kg (22 lbs) bag for 100 meters. And wall balls use a 4 kg (8.8 lbs) ball thrown to a 2.70 m target for 100 reps.
What caught me off guard instead was form and coordination. Some of these were still unfamiliar movement patterns for me, and doing them on fatigued legs made everything feel more awkward. I wish I had focused more on specific movement patterns during my training, so that I didn’t waste so much time navigating basic mechanics mid-race.
View this post on InstagramLuckily, this isn't a reason to panic—just all the more reason to train with specificity. It’s not enough to just practice the movements in isolation. You need to practice them tired, and practice them in sequence when you can. The simulation experience (more on that in a moment) exists precisely for this reason. When you finally step onto the race floor, you want the movements to feel familiar even in their fatigued form, not just when you're fresh and focused in a 45-minute workout class.
Take a Hyrox-specific class—but don't stop there
A full Hyrox simulation is highly recommended. I did not do one. Beth did, however, and she learned something important: the people running your simulation may not enforce the penalty rules strictly, or may not know all of them.
In doubles, transitions are a race within the race
If you're competing in doubles, you’ll quickly discover how transitions are a discipline unto themselves. In fact, Beth and I had a great time sharing Instagram reels focused solely on transition ideas throughout our training. The handoff between partners at each station, contingency plans for splitting the workload, the split-second decisions about whether your partner needs you to take an extra rep: all of this should be worked out in advance, and ideally practiced until it's automatic.
For instance, it often makes sense to have the stronger runner be the one who starts and finishes each station, so that the other athlete has more time to rest between the running portions. For Beth and myself, we ran a tad slower than my typical recovery pace, and that turned out to be the right call. It meant we arrived at each station with something left in the tank—which was the thing that allowed me, a person who had been terrified of the strength work, to move through it without falling apart.
View this post on InstagramHave an actual Hyrox race strategy, not just a workout plan
Ultimately, there's a big difference between training for Hyrox and racing Hyrox. A lot of first-timers (myself included) instinctively approach it like a really hard workout. You think to yourself that you’ll push when you can, you survive when you can't, and you see what time comes out. That works, but it certainly leaves time on the table.
A real race strategy means knowing how exactly to hack each station. Research is your best friend. Sometimes the most efficient movement won’t feel like the “proper form” you’ve practiced in a workout class, or it simply won’t be intuitive to you personally. At least, that was my experience with wall balls. And hey, I hope to put all this to the test and compete in another Hyrox race. Maybe in the singles division this time, to really put my money where my mouth is. Stay tuned.
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