Ready to smash your first Hyrox race? As a seasoned Hyrox athlete and coach, Absolute Performance ambassador Simon Williams is here to help you be the most prepared and confident contender in your debut race. Here are his five essential tips to ensure you not only survive but thrive in your first Hyrox event!
1. Build a Balanced Training Programme
Hyrox is the ultimate test of endurance, strength, and functional fitness. To dominate your first race, your weekly training programme should include:
• Running: Focus on endurance. Incorporate long runs, interval training, and tempo runs to build stamina.
• Strength Training: Develop overall muscle strength with compound movements like squats, deadlifts, and presses.
• Functional Exercises: Integrate Hyrox-specific stations such as rowing, sled pushes, and wall balls. This not only builds strength but also boosts your confidence and skill level for race day.
2. Prioritise Recovery
Recovery is just as important as training, so don’t overlook the power of taking care of yourself. To maintain peak performance and avoid injury, make sure to:
• Rest: Schedule adequate rest between training sessions.
• Sleep: Aim for 7-9 hours of quality sleep each night.
• Hydrate: Drink plenty of water throughout the day.
• Nutrition: Fuel your body with balanced meals rich in protein, carbohydrates, and healthy fats.
• Recovery Techniques: Incorporate stretching, foam rolling, and other recovery methods into your routine to aid muscle repair and flexibility.
3. Understand the Race Structure
Familiarity with the Hyrox race format is crucial. The race includes 8 x 1km runs, each followed by a functional fitness station. Knowing what to expect will help you mentally prepare and strategise for the event. Study the sequence, visualise the transitions, and mentally rehearse the race to build your confidence.
4. Practice Transitions
Smooth transitions can make or break your race time. Efficiently moving from running to the functional stations and back to running requires practice. Include transition drills in your training sessions to improve your efficiency and minimise wasted time. The smoother your transitions, the better your overall performance will be!
5. Plan a Race Day Strategy
On race day, having a well-thought-out strategy is essential to getting the result you want. It’s just as important to be mentally prepared as it is physically.
• Pace Yourself: Start at a sustainable pace that you’ve practiced in training.
• Monitor Energy Levels: Stay mindful of your exertion and avoid burning out early.
• Fuel and Hydrate: Eat a balanced meal before the race, and carry snacks or energy gels for mid-race fuelling. Stay hydrated before, during, and after the event.
Simon’s tips will help you form a solid plan, making you feel prepared and confident as you tackle your first Hyrox event. Remember, the goal is not just to finish, but to finish strong and proud. Get ready to conquer that course and unleash your inner champion!
You can keep up to date with Simon and his team by following him on Instagram @swfitnessandcoaching
