How to start preparing for your first HYROX race? A practical guide for beginners

HYROX is a unique fitness competition that combines running and functional stations. Whether you're attracted by the challenge, the desire to outdo yourself, or simply want to test your fitness, proper preparation is the key to success. In this article, you'll learn how to train, how to prepare effectively, and what to look out for to make your first race as successful as possible.

What can you expect at a HYROX race?

HYROX combines running sections (8x1km) with eight exercises from the world of functional training, such as medicine ball squats with target throw, rowing, sled pulling, jump rope and kettlebell lunges. This race will test your fitness, strength and endurance.

How to start training for HYROX?

1. Start with fitness training

Combine regular light running with interval training. It is recommended to train at least 3 times a week, ideally at different intensities - alternating light running, interval stretches and long runs to develop aerobic capacity.

2. Functional Strength and Exercise Training

Add functional exercises to your training:

• Squats and lunges (ideally with a kettlebell or medicine ball)

• Kicks and pull-ups on the trapeze

• Hang gliding on the trainer

• Pulling or pushing a sled (if available at the gym)

You should train these exercises 2-3 times a week to prepare your body for the stresses of the race.

3. Combine running and standing

Incrementally incorporate workouts that simulate a real race. For example, run 1km, then do a functional exercise and continue with another kilometre of running. This will help you get used to the changes in pace and difficulty of the combined events.

How to prepare properly just before a race?

Nutrition and hydration

• In the last week before the race, follow a balanced diet rich in carbohydrates, healthy fats and protein.

• Consistently keep up with plenty of fluids to stay hydrated.

Recovery and rest

• Decrease training intensity and focus on recovery in the last few days before the race.

• Adequate sleep (at least 7-8 hours) and relaxation will help your body prepare for peak performance.

Equipment check

• Prepare suitable sportswear and shoes for HYROX with good grip.

• Test all equipment (e.g. gloves, belts) in advance to avoid unpleasant surprises during the race.

What to look out for?

• Don't misunderstand the beginning: Stick to your pace, especially if you're a beginner. It's better to gradually speed up than to exhaust yourself right at the start.

• Technique over speed: With exercises, proper technique is key to prevent injury and increase efficiency.

• Listen to your body: Pay attention to pain or fatigue and don't underestimate the signals your body is giving you.

By default

Your first HYROX race will be an unforgettable experience. With honest preparation you will not only increase your chances of success, but also minimize the risk of injury. Remember that the key to success is perseverance, regularity and listening to your own body.
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