HYROX Race-Week Checklist
What to do (and what not to do) before race day
HYROX isn’t won in race week.
But it can absolutely be lost there.
This checklist is about staying sharp, calm, and prepared so your fitness actually shows up on race day.
7–5 Days Out: Trust the Work
✅ Training
Reduce volume, keep some intensity
Short sessions, nothing exhausting
Include light race-style movements (sleds, wall balls, lunges)
No testing. No PRs.
❌ Avoid
“One last hard session”
Trying new workouts
Comparing training to others
Race week is about confidence, not fitness gains.
4–3 Days Out: Stay Loose, Not Lazy
✅ Training
Short aerobic work
Easy runs with strides
Light strength, perfect movement
Finish sessions feeling better than when you started
✅ Mobility
Hips, calves, ankles
Thoracic spine, shoulders
Light daily mobility beats long aggressive sessions
❌ Avoid
Long static stretching
New mobility drills
Overthinking soreness
2 Days Out: Lock the Basics
✅ Training
20–30 minutes max
Easy movement, light sweat
A few short efforts to wake the system
✅ Nutrition
Eat normally
Prioritise carbs and hydration
Don’t “clean up” your diet suddenly
❌ Avoid
New foods
Extreme carb loading
Cutting food or fluids
Consistency beats perfection.
1 Day Out: Prepare, Don’t Panic
✅ Movement
10–15 minutes of light movement
Short walk or easy mobility
No workouts
✅ Mental prep
Review pacing plan
Visualise calm transitions
Remind yourself: this is familiar
✅ Gear check
Shoes (broken in)
Socks
Race kit
Nutrition (if using)
Spare change of clothes
❌ Avoid
Last-minute training decisions
Overanalysing the race
Scrolling HYROX Instagram all night
Race Morning: Simple and Calm
✅ Nutrition
Eat what you’ve practised
Leave enough time to digest
Sip fluids, don’t overdo it
✅ Warm-up
Gradual and controlled
Light jog, mobility, activation
Short efforts to raise heart rate
❌ Avoid
Long aggressive warm-ups
Copying others’ routines
Rushing
Your warm-up should make you feel ready, not tired.
During the Race: The Big Rules
🧠 Pacing
Start slower than you want to
Control breathing early
Save intensity for the second half
🔁 Stations
Break reps early
Keep moving
Avoid failure
🏃♂️ Runs
Use them to recover
Focus on rhythm, not speed
Reset mentally each lap
HYROX rewards patience early and grit late.
After the Finish
✅ Cool down
Walk
Hydrate
Eat something simple
✅ Reflect later
What went well
What you’d change
What to improve for next time
Don’t judge the race emotionally in the first hour.
Final reminder
Race week isn’t about doing more.
It’s about:
Trusting your training
Staying calm
Executing what you know
If you’ve trained properly, your job on race day is simple:
Stay patient. Stay controlled. Keep moving.
HYROX Training in Canary Wharf & Poplar
How to Prepare for Your First HYROX Race
