The first Hyrox we took on was a bit of a disaster. From poor race preparation, to cramping up to not fuelling the body right, to realising that the sled push is really heavy and casually strolling through the Rox zones. 😅
The second time we took on the solo effort it went a lot smoother, we shaved a good 15 minutes off the time and placed in the top 40.
Here are 10 things we wish we had known going into the event:
1) Running is not the same as Compromised running.
Multiple repetitions - doing heavy leg work into 250m/500m runs is essential to add into your training. Once over the first 250/500 you can get into your stride on the run however when going from an exercise which takes it out of the legs and going onto the run its essential that you are used to it.
We recommend 15 reasonably heavy squats (Circa 60% 1RM) straight into a 500m Run. Repeat 10 - 15 times.
Or even a high resistance cycle for 2 minutes followed by a 500m run. (10 rounds) is a great way for the legs to get used to the feeling of fatigued legs when running.
2) Beta Alinine
Supplement this for a few weeks prior to the race. Beta Alinine stops Lactate build up and makes the whole thing a lot more tolerable. Beta-alanine helps regulate acid in muscles and prevent this fatigue. Taking beta-alanine supplements may mean a person can increase the length of time they can perform high intensity exercises before experiencing exhaustion. Just make sure you don't take too much as it gives you a tingly sensation which may cause rashes and itching.
3) Drink a Salty Electrolyte Drink Before the Race
Marchon Supplements do a great Performance Hydration. The salt in this drink stops cramps. I used to play rugby to a high level and when I used to compete in the sevens circuit when we got to the later stages of competitions, my muscles in my legs would always cramp up. The coach used to tell me to take dioralyte due to it being full of salts. It helped however I would not recommend taking this. Marchon have developed a great alternative that tastes great and really helps prevent any cramping.
4) Sled Push - Take it steady
The sled is heavier on the day. Mainly due to a carpet which adds some friction.
Don't go out all guns blazing on this. First time I pretty much did 3 unbroken lengths followed by a short rest, before hitting the fourth and my 1km time after that was nearly double my usual time. My legs cramped up, I felt like I had pulled my hamstring and my heart rate was through the roof. It's important to take breaks, loosen the legs out, take some air on before going again.
5) Socks with Grip
Everyone knows you need to make sure you have enough grip on your shoes for the sled push however having grip on your socks to stop your feet slipping in your shoes is also an added hack. These socks stop your feet moving in your shoes - mainly on the sled and burpee broad jumps.
6) Work on your weaknesses not your strengths.
My weakest 3 stations were - Burpee broad jumps, Lunges and Wall balls. Instead of focusing on improving them. I worked on the thing that every one else kept going on about - sled pulls and sled pushes. These are actually two of my better stations and I got so paranoid about not doing myself justice on them that I put way more focus in my training in improving leg strength and drive on the sleds than doing wall balls or burpees for example.
I improved my sled times by about 25 seconds overall however I reckon I had a couple of minutes (combined) to shave off across Wall Balls, Lunges and burpee broad jumps. It's important to work on the weak aspects where you could shave off significant time.
7) Set off Steady - Don't go all guns blazing.
A lot of people blaze off to get to the front of the pack and then act as if they are competing in a 400m sprint. When in reality its a one hour race with a lot of lung busting exercises. Pace yourself and race your race. Don't get pulled into the trap of racing others. You don't know what time they are gunning for.
8) Run the Rox zones - The whole event is timed.
Very obvious after doing an event but I have seen many a people blast through the run and under the "arch" only to proceed to walk to the next station.
Even when doing a simulation run through of the event make sure that you run right up until the station.
9) Supplement with Greens powder - (Everyday)
This one probably seems a bit random. However one week before the first race I got a bit of a cold due to having 3 young kids who bring home illness after illness from school or nursery. With the volume of training you need to do for Hyrox you have to ensure your body is fuelled with all the vitamins and nutrients it needs. Not only for repair but to also fight off any illnesses.
Since taking greens every single day for the past 6 months I have not had one single illness. My immune system feels sky high and thus my training has been optimised.
10) Enjoy it.
Sounds easier said than done. But its a great atmosphere and day out. Embrace the crowd and the other competitors. There is a great buzz and energy when competing but sometimes do come up for air to look around and feel the energy and support.
Summary
Make sure you know how you are going to race. Work out what splits you want to run and understand that it is going to push your body to places that you didn't know you could go. Fuel your body right before and during the event if needed. And make sure you are prepared both physically and mentally for the stress you are going to put your body through.
Good Luck!