10 Things I Wish I Knew Before My First HYROX!

As an Ironman athlete, I’ve spent years training for endurance, pacing, and multi-sport events. While I haven’t competed in HYROX yet, my experience in high-intensity endurance racing has given me valuable insights into how to train effectively for a competition that demands both strength and stamina. HYROX is a unique blend of running, functional fitness, and power-based movements, requiring a well-rounded approach to training.

One of the toughest workouts in my Ironman training was something called a brick workout. This involved running on a track, immediately transitioning to a bike trainer, and then repeating the cycle. The goal was to train the body to handle the shift from biking to running and vice versa, mimicking the transitions in a multisport race. This type of training is strikingly similar to HYROX, where you alternate between running and various workout stations before hitting the track again. Mastering these transitions is key to maintaining momentum and conserving energy throughout the race.

The way your body responds when transitioning between different HYROX workout stations can vary dramatically. Coming off the rowing machine, you may feel a manageable fatigue in your legs and core, but your cardiovascular system is typically still in control, allowing for a smoother transition back into running. However, when transitioning from a sled push or sled pull, it’s a completely different experience. The sheer muscular demand of these movements—particularly on your quads, hamstrings, and glutes—can leave your legs feeling like lead, making that first few hundred meters of running feel awkward and sluggish.

This drastic contrast highlights the importance of training for transition efficiency. Learning to recover on the move, controlling your breathing, and dialing in your pacing can make a huge difference in how quickly you regain your running rhythm after a strength-heavy station. Practicing workouts that mimic these transitions—such as sled pushes followed by interval runs—can better prepare your body for the shifting demands of HYROX and help you maintain momentum throughout the race.

Through my experience preparing for multisport races, I’ve learned key lessons about pacing, strategy, and recovery—things that can make or break a performance. If you’re gearing up for your first HYROX, these 10 essential tips will help you navigate the race smarter, conserve energy, and push through every station with confidence.

Before we dive in let’s look how HYROX became what it is today.

HYROX is a global fitness racing competition that blends endurance, functional strength, and high-intensity interval training. It was founded in 2017 in Germany and has since expanded internationally, attracting elite athletes and everyday fitness enthusiasts alike. The competition was designed to bridge the gap between traditional endurance sports like marathons and obstacle course races with functional training workouts, making it an accessible yet challenging event for a wide range of participants.

Where Are HYROX Events Held?

HYROX events are held in major cities across North America, Europe, Asia, and Australia. Some of the most popular locations include New York, Los Angeles, Chicago, London, Berlin, Madrid, and Sydney. The competition takes place in large indoor venues, ensuring standardized conditions for every athlete, regardless of location.

Are There Age Group Categories?

Yes! HYROX is designed to be inclusive, offering multiple divisions and age categories so that athletes of all levels can compete. The standard individual divisions include Men’s and Women’s Open and Pro, with the Pro division featuring heavier weights. There is also a Doubles division, where two athletes split the workload, and a Relay division, where four participants each complete two workout stations. Age categories range from 16-24 all the way to 70+, ensuring fair competition across different fitness levels.

What Machines Are Used in HYROX?

HYROX events incorporate two key cardio machines—the Concept2 SkiErg and the Concept2 RowErg—which test upper-body endurance and overall cardiovascular capacity. These machines are strategically placed within the race format to challenge athletes while allowing for some recovery between strength-based movements.

How Long Are HYROX Events?

The standard HYROX race consists of 8 kilometers of running, broken into 1-kilometer segments. After each running segment, athletes complete a workout station, making for a total of 8 workout stations throughout the event. The average completion time varies depending on fitness level, with elite athletes finishing in under an hour, while recreational participants typically take between 75 minutes to 2 hours to complete the course.

The unique combination of endurance running, strength challenges, and functional movements makes HYROX a true test of all-around fitness, drawing participants from diverse athletic backgrounds, including CrossFit, marathon running, and obstacle course racing.

10 Things I Wish I Knew Before My First HYROX!

1️⃣ Burpee Broad Jumps – Start Every Lap Right

Every lap starts with your chest on the ground—no exceptions! Failing to complete this properly can result in penalties, which you definitely want to avoid. However, this moment also presents an opportunity. Before launching into your next broad jump, take a brief second to reset your breathing and control your heart rate. This short pause can help you conserve energy and maintain a steady rhythm throughout the race. Use it wisely to stay efficient and avoid unnecessary fatigue.

2️⃣ Pacing Burpees & Lunges – Steady Wins the Race

Avoid the all-out sprint followed by gasping for air. Instead, find a controlled, sustainable rhythm that allows you to keep moving without unnecessary breaks. This way, you can transition straight into running without needing extra recovery time.

3️⃣ Sled Push – Stop Before the Burn Hits

Don’t wait until your legs are on fire to take a break. Stop pushing about five steps before the burn kicks in. Lactic acid builds exponentially, meaning the more you accumulate, the longer it takes to recover. Pacing your effort will keep you moving faster overall.

4️⃣ Farmer’s Carry – Grip Strength is Everything

Your grip will make or break your Farmer’s Carry. Use chalk to prevent slipping, as dropping the kettlebells not only costs time but also drains energy you’ll need later in the race.

5️⃣ ROX Zone Efficiency – No Time to Waste

The ROX Zone is where transitions happen, and every second counts. Move quickly, stay focused, and get in and out as fast as possible. Lingering here can add unnecessary time to your overall result.

6️⃣ Running Strategy – Control Your Heart Rate

Your runs should help bring your heart rate down, ideally into the 160-range and below Lactate Threshold 2 (LT2). Staying in control here prevents you from redlining too early and allows you to maintain consistent effort throughout the race.

7️⃣ Wall Balls – Reduce Shoulder Fatigue

Each time you throw, let your arms drop to relieve tension in your shoulders. Keep your head straight rather than looking up—our bodies aren’t designed to breathe efficiently with a bent neck. Instead, move your eyes, not your head!

8️⃣ Sled Pull – Manage the Rope Smartly

Don’t let the rope trip you up! After each pull, organize the rope quickly to keep your space clear. Training yourself to do this efficiently will save valuable seconds and prevent unnecessary stumbles.

9️⃣ SkiErg Damper Setting – Find Your Sweet Spot

I made the rookie mistake of using a damper setting of 10 in my first race—big mistake! Now, I use 4.5 to 5, which optimizes power output without draining energy. Here’s how to find your ideal setting:
✔️ Do a 10-minute session at RPE 4
✔️ Start at damper 10, then lower it by one each minute
✔️ Track your wattage and heart rate to see where you perform best

🔟 Rower Strategy – Reset, Don’t Redline

The rower should be a strategic reset, not an all-out sprint. Gaining 5 seconds per 500m won’t make a major difference, but pushing from 1:55/500m to 1:50/500m can spike your heart rate by 10% or more, making the rest of the race significantly harder. Use this station to recover and set up a strong finish.

BONUS – HYROX Event Tips

Master Your Transitions – Train, Repeat, Improve

One of the best ways to prepare for HYROX is to dial in your transitions between running and workout stations. Don’t just practice each movement in isolation—train the switch between exercises to understand how your body reacts. For example, if you struggle with sled pulls followed by running, dedicate extra training sessions to repeating this transition until your legs adjust and your running form stays strong.

Repetition is key. If a specific movement throws off your rhythm, isolate it and train that transition repeatedly. Struggling with wall balls after an intense run? Simulate that exact sequence in training. Finding it difficult to control your breathing after the rowing machine? Repeat rowing-to-running drills until your body learns to recover efficiently on the move. The more you practice these shifts, the more natural they’ll feel on race day.

Concept 2 SkiErg, RowErg, Kettlebells and Sled

If you’re serious about preparing for HYROX, train with the exact equipment you’ll face on race day whenever possible. If space allows, invest in key pieces like a SkiErg, RowErg, kettlebells, and a sled to get comfortable with the movements and resistance levels. Using the same gear in training helps eliminate surprises and ensures your body is fully adapted to the demands of competition. Familiarity with the equipment can make a huge difference in both confidence and performance when it’s time to race.

Mastering these strategies will help you perform better, recover faster, and race smarter at HYROX. Train smart, pace yourself, and go crush it! 💥