How To Train For Hyrox: The Ultimate Guide

Hyrox is a unique fitness race that combines running, functional movements, and strength exercises to test your overall fitness level.

This high-intensity competition has gained global popularity in recent years, attracting athletes, CrossFitters, weekend warriors, and cardio lovers from all walks of life. Whether you’re competing to set a PB, looking for your first finish, or teaming up for doubles, Hyrox presents a unique challenge that demands hybrid athleticism: part endurance, part strength, all grit.

In this blog, our Hyrox coach shares expert tips and proven strategies on how to train for Hyrox - regardless of your current fitness level. From building engine and strength to sharpening transitions and recovery, we’ll give you everything you need to prepare with confidence. We'll also link you to our most-read resources like our Hyrox Workout, Hyrox Nutrition Guide, and our Hyrox 8 Week Training Programme so you can get stuck in right away.

How To Train For HYROX: The Weekly Structure That Actually Works

If you want to train for HYROX properly, you need more than random running, wall balls and suffering. HYROX rewards athletes who can run consistently while managing fatigue from compromised strength work. Your training week should build three things: aerobic capacity, station efficiency and the ability to keep moving when your legs are full of cement.

A strong HYROX training week usually includes:

• 1 long aerobic run to build your engine and improve running economy.

• 1 interval or tempo run to improve speed and threshold.

• 1 compromised running session where you combine running with HYROX-style stations.

• 2 strength sessions focused on sleds, lunges, carries, pulling and posterior chain work.

• 1 skills or engine session for wall balls, ski, row or pacing practice.

• 1 full rest day because adaptation happens when you recover, not when you keep flogging yourself.

For most athletes, 4–5 focused sessions per week is enough to make serious progress. More is not always better. Better is better. If every session leaves you crawling out of the gym, you are not training for HYROX; you are rehearsing burnout.

Beginner, Intermediate And Advanced HYROX Training Guidance

Your HYROX training should match your current fitness level, not your ego. The athlete who progresses fastest is the one who trains at the right intensity, scales sensibly and builds consistency before chasing race pace.

Beginner HYROX Athletes

If you are new to HYROX, your priority is to build confidence across all movements and improve your aerobic base. Start with shorter compromised sessions, lighter sled loads and controlled wall ball volume. Aim to finish sessions feeling like you could do a little more, rather than needing a lie down in the car park.

• Train 3–4 times per week.

• Build up to running 5–8 km comfortably.

• Practise all HYROX stations weekly at manageable volume.

• Use lighter loads until your technique is repeatable under fatigue.

If you're starting to train for HYROX, Check out our FREE PDF 2-Week HYROX Training Plan.

Intermediate HYROX Athletes

If you already train regularly, your focus should be pacing, threshold work and station transitions. You need to learn how hard you can push without blowing up before the next run. This is where compromised running becomes essential.

• Train 4–5 times per week.

• Include one race-specific session every 7–10 days.

• Progress sled loads and wall ball volume gradually.

• Practise holding consistent 1 km run splits under fatigue.

Advanced HYROX Athletes

Advanced athletes should stop simply doing more and start becoming more precise. Your gains will come from better pacing, cleaner transitions, stronger station efficiency and targeted weaknesses. If your running is strong but your sled push ruins your soul, that is where the work goes.

• Train 5–6 times per week with planned recovery.

• Use race-pace intervals and full simulation blocks.

• Analyse split times across runs and stations.

• Train weaknesses without turning every session into a max effort test.

Common HYROX Training Mistakes To Avoid

HYROX looks simple on paper, which is exactly why people get it wrong. The movements are not complicated, but the fatigue is. Avoid these mistakes and your race day will feel a lot less like a public breakdown.

Going Too Hard On Every Run

You do not need to race every training run. Most of your running should build your aerobic base, with specific harder efforts placed deliberately. If all your runs are at panic pace, your legs will be too battered to improve your stations.

Ignoring Sled Technique

The sled push and pull are not just strength tests. Body position, foot pressure, rope management and pacing matter. Practise efficient movement before simply loading the sled heavier and hoping for the best.

Leaving Wall Balls Until The End Of A Session

Wall balls are often the final station in HYROX, but they should not be an afterthought in training. Practise sets when tired, but also practise them fresh so your squat depth, breathing and rhythm are clean.

Not Training Transitions

Lost time in HYROX often comes from wandering, faffing and recovering before you start the next station. In training, practise moving straight from run to station with purpose. You do not need to sprint transitions, but you do need to stop having a committee meeting with yourself.

Doing Random Workouts Instead Of Following A Plan

A spicy workout here and there is fine, but progress comes from structure. You need planned progression in running, strength, station volume and race-specific conditioning. That is exactly what a good HYROX programme should give you.

HYROX Scaling Options And Progression Advice

You do not need to complete full race distances in every session to prepare well for HYROX. In fact, most athletes improve faster when they scale intelligently and progress week by week. The goal is to build capacity without breaking yourself.

How To Scale HYROX Workouts

• Running: reduce 1 km efforts to 400–800 m while maintaining good pace and breathing control.

• Sled push: lower the load and focus on body angle, short powerful steps and consistent pressure.

• Sled pull: use a lighter load, shorter distance or practise seated/standing rope mechanics separately.

• Burpee broad jumps: reduce distance, step back instead of jumping back, or use a shorter broad jump.

• Farmers carry: reduce load but keep posture tall and grip relaxed.

• Sandbag lunges: reduce load or distance, but keep smooth steps and full control.

• Wall balls: reduce reps, use a lighter ball or break into planned sets before technique falls apart.

How To Progress

Change one variable at a time. Add distance, load, pace or volume, but do not increase everything in the same week unless you enjoy limping downstairs sideways. A simple progression might be:

• Weeks 1–3: build volume and technique.

• Week 4: reduce volume slightly and recover.

• Weeks 5–7: increase race-specific intensity.

• Week 8: practise pacing and sharpen for race day.

If your times are improving, your technique is holding and you are recovering between sessions, you are on the right path. If every session feels worse than the last, you need more recovery or less volume, not more motivational quotes.

Race-Specific HYROX Preparation: What To Practise Before Event Day

In the final weeks before your HYROX race, your training should become more specific. This does not mean doing a full HYROX every weekend. It means practising the parts that affect your performance most: pacing, transitions, station standards and fuelling.

Practise Your Run Pace

Your first 1 km should feel controlled, not heroic. Most athletes ruin their race in the first 10 minutes by running like they have been personally offended by the start line. Find a pace you can repeat eight times while still working through the stations.

Practise Movement Standards

Know the standards for wall balls, burpee broad jumps, lunges and station entry/exit. No-reps cost time, energy and emotional stability. Train to the standard before race day so there are no surprises.

Practise Your Kit

Race in shoes and clothing you have already tested. Your shoes should handle running, sled pushing, lunging and burpees. Avoid brand-new trainers, mystery socks or shorts that require constant negotiation.

Practise Fuelling

For most athletes, a familiar carbohydrate-based meal 2–3 hours before racing works well. Sip fluids and consider electrolytes if you sweat heavily. Do not try a new gel, pre-workout or heroic coffee strategy on race day unless you want your stomach to join the competition.

Taper Without Panicking

In race week, reduce volume but keep some intensity. You want to feel sharp, not flat. Short runs, light station practice and mobility work are useful. Last-minute monster sessions are not. You will not gain fitness in the final few days, but you can absolutely sabotage it.

Recovery, Mobility And Equipment For HYROX Training

HYROX training asks a lot from your calves, quads, glutes, grip, lungs and lower back. If you want to train consistently, recovery needs to be part of the programme rather than something you remember when your knees start making haunted noises.

Recovery Priorities

• Sleep: aim for 7–9 hours where possible. It is the cheapest performance enhancer going.

• Easy days: keep easy sessions easy so hard sessions can actually be hard.

• Mobility: focus on ankles, hips, thoracic spine and shoulders for better running, squatting and wall balls.

• Strength balance: include hamstring, glute, calf and core work to support the volume of running and lunging.

• Deloads: reduce volume every few weeks to let your body absorb the work.

Useful HYROX Equipment

• Running shoes with good grip: comfortable for repeated 1 km runs and stable enough for sled work.

• Skipping rope or bike/rower access: useful for conditioning if impact needs managing.

• Wall ball: ideal for practising rhythm, squat depth and breathing.

• Sandbag: great for lunges, carries and race-specific strength.

• Kettlebells or dumbbells: useful for farmers carries, grip work and strength accessories.

• Sled access: helpful, but not essential every week. Heavy prowler pushes, banded marches and leg strength work can still build the right qualities.

Check out our full HYROX race day checklist to make sure you've got the right gear.

If you do not have every piece of kit, do not bin the session. Modify the stimulus. HYROX rewards adaptable athletes who can build the engine, legs and mindset with what they have available.

How To Train For Hyrox - Our Top Tips

When looking at how to train for Hyrox we like to break the fitness race down into a few different sections: Running, Muscle Endurance/Strength , Race Day Prep, and Recovery & Nutrition. Each of these pillars plays a crucial role in your performance. We think you need to have a strategy or plan for each of these elements to best prepare for a Hyrox race.

We've structured this guide around the approach we use with our own athletes. These methods are tried and tested with hundreds of competitors.

Running Training For Hyrox

Why Running Matters: Running makes up half the total race time in Hyrox. That’s 8km broken into 1km splits between functional stations. A strong aerobic engine means you’ll recover faster from strength stations and maintain a consistent pace throughout the event.

Training Strategy: Build your base first, then sharpen your pace. Start with easy miles to build aerobic capacity, then gradually introduce tempo runs, intervals, and brick workouts (run + station combos).

Top Tips:

• Base Building: Start with 3–5km runs 2–3 times per week. Increase volume slowly, ideally no more than 10% each week.

• Brick Sessions: Simulate race transitions by pairing 400m–800m runs with movements like sled pushes, wall balls, or burpee broad jumps.

• Fartlek & Tempo Runs: Include fartlek runs (playful speed changes) and longer tempo sessions to build both speed and stamina.

• Interval Workouts: Mimic race-day pace with 4–6 x 1km intervals at your target race pace with short recovery.

How to Train Running For Hyrox

• Include 2-3 dedicated running sessions per week.

• Start with a mix of easy runs and tempo runs, gradually increasing the volume and intensity of your workouts as your fitness improves.

• Consider incorporating fartlek training, where you alternate between periods of hard and easy effort within your runs, to improve your speed and race pace strategy.

Muscle Endurance/Strength Training For Hyrox

Why Strength Matters:  Functional stations in Hyrox—like sled push, farmer’s carry, and sandbag lunges—require more than raw strength. You need muscular endurance to keep moving under fatigue and repeatable power to perform with efficiency.

Training Strategy: Focus on compound movements (like squats and deadlifts) alongside Hyrox-specific stations like sled pushes/pulls, wall balls, and rowing.

Top Tips:

• Compound Lifts: Prioritise squats, lunges, rows, and presses. These give you the most bang for your buck.

• Functional Movements: Build in exercises like sled pushes, sandbag lunges, and burpee broad jumps—see our Hyrox Workout Guide for example sessions.

• Volume Training: Hyrox demands repetition—train sets of 10–25 reps to simulate station fatigue.

• Plyometrics: Use box jumps, med ball slams, and explosive lunges to build power and race-day efficiency.

How to Train Strength For Hyrox

• Design your strength training program to target all major muscle groups.

• Include exercises that mimic Hyrox movements at least once a week. Focus on proper form to ensure you're working the targeted muscles effectively and minimizing risk of injury.

• Consider incorporating plyometric exercises like box jumps and medicine ball slams to improve explosive power, beneficial for obstacles like burpee broad jumps.

Race Day Prep For Hyrox

Why Preparation Matters: A well-prepared athlete can transition quickly, pace smartly, and fuel effectively on the day. That’s often the difference between a strong finish and blowing up halfway through.

Training Strategy: Taper your training volume in the weeks leading up to the event to allow for peak performance. Practice transitions between running and obstacles, and dial in your nutrition and hydration strategy.

Top Tips:

• Taper: Gradually reduce your training volume 2-3 weeks before the race. Focus on maintaining strength and practicing transitions between exercises.

• Transition Practice: Set up circuits that mimic the race format, practicing quick and efficient transitions between running and obstacles.

• Fuel Up: Eat a balanced meal rich in complex carbohydrates and protein 2-3 hours before the race. Consider a smaller snack closer to race time for a quick energy boost. Explore our Hyrox Nutrition Guide to learn more about eating for Hyrox.

• Hydration: Stay hydrated in the days leading up to the race and bring a hydration pack for easy access during the event.

• Visualization: Take time to visualize yourself conquering each obstacle and running strong throughout the race.

• Your Kit: Make sure you're comfortable with your hyrox shoes and your kit so that you're not uncomfortable during your race.

Recovery & Nutrition For Hyrox

Why Recovery Matters: Proper recovery allows your body to repair muscle tissue, replenish energy stores, and come back stronger for future training sessions.

General Strategy: Prioritize rest, hydration, and proper nutrition in the days following your race to optimize recovery. Gradually return to training and listen to your body's needs.

Top Tips:

• Post-Race Recovery: Immediately after the race, focus on rehydration and replenishing glycogen stores. Consume a drink with electrolytes and carbohydrates within 30 minutes. Prioritize protein intake within a few hours to aid muscle repair.

• Active Recovery: In the days following the race, prioritize active recovery activities like light walks, yoga, or foam rolling. 

• Sleep & Stress: Prioritise sleep and stress management—these are your most underrated training tools.

Check out our full nutrition for Hyrox guide to learn more about eating for Hyrox.

How Long to Train for Hyrox Race?

If you’re wondering how long in advance to start training for Hyrox, the sweet spot is 8 to 12 weeks of structured, consistent preparation. That gives you enough time to build aerobic capacity, develop muscular endurance, and become familiar with each station without overtraining or peaking too early.

For complete beginners or those new to strength or endurance training, 12–16 weeks may be more realistic. This allows more time to safely build volume and adapt to Hyrox-specific movements like sled pushes, sandbag lunges, and wall balls.

If you already have a strong fitness base—say, you run regularly and lift 2–3 times a week—you could jump into a pre-made Hyrox Program to fast track your fitness.

Coach’s Tip: “Start where you’re at. Don’t panic if you’re not ready tomorrow. With consistent training and focused sessions, 8–12 weeks is plenty of time to become race-day ready.”

If you're starting to train for HYROX, Check out our FREE PDF 2-Week HYROX Training Plan.

How Long Should Hyrox Training Sessions Be?

Your Hyrox training sessions don’t need to be epic marathons—but they should be purposeful. Most sessions should last 45–75 minutes, depending on the focus of the day.

Here’s a general breakdown:

• Running sessions: 30–60 minutes, depending on whether it’s an easy run, tempo effort, or interval session.

• Strength/functional sessions: 45–60 minutes including warm-up and mobility.

• Brick sessions (run + station): 60–75 minutes—these simulate race fatigue and transitions.

• Recovery days: 30–45 minutes of active recovery, mobility, or light aerobic work.

The goal is consistency over time—not smashing yourself for 90 minutes every session. Recovery, quality, and intensity matter more than sheer volume.

Coach’s Tip: “Aim for 4–6 purposeful sessions per week. Not every day needs to be brutal—train smart so you can train consistently.”

Hyrox Training Split

One of the most common questions we get is: “How should I split my training each week when preparing for Hyrox?” The answer depends slightly on your current fitness level, but for most athletes, a balanced 5–6 day Hyrox training split works best.

Your weekly training should hit all four key areas: running, strength, functional race-specific movements, and recovery.

Here’s an example of a solid 6-day Hyrox training split:

• Day 1 – Strength + Short Run (e.g. full-body strength session followed by 3–4km easy run)

• Day 2 – Running Intervals + Core (e.g. 6 x 1km intervals with core work between sets)

• Day 3 – Functional Hyrox Circuit (e.g. wall balls, sleds, sandbag lunges, burpee broad jumps)

• Day 4 – Rest or Active Recovery (mobility, yoga, easy walk or cycle)

• Day 5 – Brick Session (e.g. 400–800m runs paired with stations for 3–5 rounds)

• Day 6 – Long Run or Race Simulation (6–8km easy run or full Hyrox-style mock race)

• Day 7 – Optional Recovery or Zone 2 Conditioning

This split allows you to build volume without burning out, improves your transitions, and lets you work on key race elements each week.

If you're new to this style of training, you might start with 4 sessions a week and gradually build volume. If you're more experienced, you may increase frequency or intensity, but the same principle applies—hit each core area without neglecting recovery.

Coach’s Tip: “Your Hyrox training split should reflect the race demands. Prioritise running, pair it with functional work, and rotate in recovery and strength to build a well-rounded engine.”

Mental Preparation for Hyrox: Building the Right Mindset

Why Mindset Matters: Hyrox is as much a mental challenge as it is a physical one. The combination of endurance running and high-intensity functional movements can be physically exhausting, but it's your mindset that will determine how well you push through the tough moments. Your ability to stay calm and focused when you’re 6km in with sandbag lunges ahead can define your result.

Training Strategy: Developing mental resilience through structured training, goal-setting, and race-day tactics will help you stay focused and perform at your best.

Top Tips for Mental Preparation:

1. Train Your Mental Toughness: Just like physical endurance, mental toughness is built over time. Include workouts that push you outside your comfort zone—longer runs, grueling circuits, or workouts where you minimize rest time.

2. Break the Race into Sections: Instead of thinking about the entire Hyrox race, break it down into smaller, more manageable parts. Focus on completing one obstacle at a time and maintaining a steady pace in between.

3. Use Visualization Techniques: Spend time visualizing yourself moving through each stage of the race efficiently and confidently. Picture yourself handling transitions smoothly, completing obstacles with control, and maintaining good running form.

4. Develop a Race-Day Mantra: Create a short, powerful phrase to repeat to yourself when fatigue sets in. Something like "Strong, fast, and focused" or "One step at a time" can help keep you mentally engaged.

5. Simulate Race-Day Conditions: Practicing under race-like conditions (e.g., doing Hyrox-specific workouts while fatigued) helps train your mind to stay sharp under stress. Train in different environments, test your nutrition and hydration strategy, and get comfortable with discomfort.

6. Stay Present and Positive: Negative self-talk can drain your energy and motivation. Instead of focusing on how tired you feel, remind yourself why you're doing this race and how far you've come in your training.

   
   

By incorporating mental training into your Hyrox preparation, you'll build the resilience needed to push through fatigue, stay focused, and perform at your best when it matters most.

If you're starting to train for HYROX, Check out our FREE PDF 2-Week HYROX Training Plan.

Our Top Hyrox Coaching Tips

Here are some practical tips and strategies to help someone train effectively for a Hyrox fitness race, taking into consideration the different movements and lengths of workout:

1. Start with a solid foundation: Before diving into specific Hyrox training, focus on building a strong foundation of strength and endurance through regular cardio, weightlifting, and functional movement exercises.

2. Incorporate high-intensity interval training (HIIT): HIIT workouts can help you build the speed, power, and agility required for Hyrox races. Include exercises like burpees, box jumps, and sled pushes/pulls.

3. Train for specific movements: Practice the movements you'll encounter during the race, such as sled pulls, sandbag carries, and rowing. Focus on perfecting form and building endurance through repetition.

4. Vary the length of your workouts: Hyrox races can vary in length from 1 hour to 4 hours, so it's important to train for different durations. Incorporate long runs, medium-distance HIIT sessions, and short, high-intensity workouts to prepare for the different challenges.

5. Cross-train: Hyrox requires a diverse set of skills, so it's important to train different muscle groups through cross-training. Incorporate activities like cycling, swimming, and rowing to work different muscles and prevent overuse injuries.

6. Optimize nutrition: Eating a balanced diet with plenty of protein, complex carbs, and healthy fats can help you fuel your workouts and improve recovery.

7. Prioritize rest and recovery: Hyrox training can be intense, so make sure you give your body enough rest and recovery time between workouts.

8. Set achievable goals: Whether you're aiming to complete the race in a certain time or just finish strong, setting achievable goals can help you stay motivated and track your progress.

9. Try following a specific Hyrox Training Program: Choosing a specific Hyrox Training program that just focuses on the Hyrox race can give your training the edge. A custom program can help you prepare for the specific movements and time domains that the Hyrox Fitness race requires.

By following these tips and strategies, you can effectively train for a Hyrox fitness race and tackle the unique challenges with confidence. Remember to listen to your body, stay focused, and enjoy the journey!

Example Hyrox Training Workout

If you're starting training for Hyrox and need a Hyrox Training Workout to follow, we've got you covered.

Warm-up:

• 10-minute jog at an easy pace

• Dynamic stretching (leg swings, walking lunges, high knees, etc.)

• 
  

Workout:

• 5 rounds for time:

  • 400-meter run

  • 20 kettlebell swings (24 kg/16 kg)

  • 20 box jump overs (24"/20")

  • 20 burpees

  • 20-meter sled push (80 kg/50 kg)

Rest 2-3 minutes between rounds.

Cool-down:

• 10-15 minute walk at an easy pace

• Static stretching (hamstring stretch, quad stretch, shoulder stretch, etc.)

• 
  

This workout is designed to simulate the challenges of a Hyrox race, with a mix of running, strength exercises, and functional movements.

The 5 rounds of the workout will challenge your endurance, while the kettlebell swings, box jump overs, burpees, and sled push will test your strength, power, and agility. The rest periods between rounds will allow you to recover and maintain a high level of intensity throughout the workout.

Remember to adjust the weights and reps to your fitness level, and to focus on proper form throughout the workout.

Choosing A Hyrox Training Plan For You

Choosing a Hyrox training program can be a valuable investment in your fitness journey for several reasons. Firstly, a Hyrox program is designed specifically to prepare you for the unique challenges of a Hyrox race. These programs incorporate a variety of workouts that simulate the movements and intensity of the race, helping you build the endurance, strength, and agility required to perform at your best.

Additionally, Hyrox programs are typically led by experienced coaches who can provide bespoke guidance to help you improve your form, technique, and overall performance. By following a structured and customized training program, you can optimize your preparation and increase your chances of success in a Hyrox race.

Secondly, a Hyrox training program can help you achieve your fitness goals beyond the race. The workouts and exercises in the program can help you build a well-rounded and functional fitness foundation that can benefit you in other areas of your life.

For example, the running and cardio components of the program can improve your overall endurance and cardiovascular health, while the strength and functional movement exercises can enhance your mobility, balance, and coordination. By committing to a Hyrox training program, you can develop a sustainable and long-term fitness lifestyle that can improve your health and wellbeing beyond the race.

HYROX Training Programme: Stop Guessing, Start Progressing

If you want to know exactly how to train for HYROX, the AMRAP Antics HYROX training programme gives you the structure, progression and coaching guidance to turn messy effort into race-day performance.

You will get focused sessions that build your running engine, station strength, compromised fitness and confidence across the full HYROX format. No random workouts. No guessing what to do next. Just clear training that helps you arrive on the start line fitter, stronger and better prepared.

• Structured weekly HYROX training sessions.

• Scalable options for different fitness levels.

• Race-specific conditioning and compromised running.

• Strength work for sleds, carries, lunges and wall balls.

• Progression built in so you peak at the right time.

Ready to train properly for your next HYROX? Join the AMRAP Antics HYROX programme and let us take the planning off your plate, so you can focus on doing the work.

Start Your HYROX Training Programme

HYROX Training FAQs

How long does it take to train for HYROX?

Most athletes should allow 8–12 weeks of focused HYROX training. Beginners may benefit from 12–16 weeks, especially if running is new or inconsistent. Experienced CrossFitters, runners or functional fitness athletes may be ready in 6–8 weeks, provided they already have a solid base.

How many days a week should I train for HYROX?

Most people do well with 4–5 sessions per week. That gives enough room for running, strength, compromised conditioning and recovery. Beginners can start with 3–4 sessions. Advanced athletes may train 5–6 times per week, but only if recovery, sleep and nutrition support it.

Do I need to be good at running for HYROX?

You do not need to be an elite runner, but you do need to respect the running. HYROX includes 8 km of running in total, split into 1 km efforts. Improving your run pace and learning to run under fatigue will have a huge impact on your overall time.

Can I train for HYROX without a sled?

Yes, but you should still train the same qualities. Use heavy leg strength work, prowler pushes if available, banded marches, heavy step-ups, lunges and loaded carries. If possible, get occasional sled practice before race day so the movement and pacing do not come as a nasty surprise.

What is the hardest part of HYROX?

For many athletes, the hardest part is not one station; it is managing fatigue across the whole race. Sleds, burpee broad jumps and wall balls often expose poor pacing. The best athletes are not just fit. They are controlled, efficient and disciplined from the first run to the final rep.

Should I do full HYROX simulations in training?

Occasionally, yes, but not every week. Full simulations are demanding and can take longer to recover from than expected. Use shorter race-specific blocks more often, then add one or two bigger practice sessions in the build-up to test pacing, kit and confidence.

What should I eat before a HYROX race?

Eat a familiar meal 2–3 hours before your start time, ideally with carbohydrates, some protein and low-to-moderate fat. Keep it boring and tested. Race day is not the time to discover that your gut has strong opinions about a new supplement.

Want to train properly for your next Hyrox Race? Get our 8 Week Hyrox Training Programme here.

Good luck with your Hyrox training!