Hyrox is an intense fitness competition that tests both endurance and strength, combining running with challenging workout stations. While it's an accessible event for many fitness enthusiasts, mistakes on race day can cost you time, energy, and even your finishing place. Here are ten common mistakes that athletes make when competing in Hyrox—and how to avoid them.
1. Starting Out Too Quickly
The excitement of race day can make it tempting to start too fast, especially when everyone around you does the same. However, going out too hard can leave you struggling in the latter stages of the race.
How to avoid it:
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Pace yourself conservatively at the start; it’s better to speed up later than burn out early.
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Simulate a full Hyrox race in training to get a feel for your sustainable pace.
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Expect your race pace to be closer to a half-marathon effort rather than a 5K sprint.
2. Not Knowing the Movement Standards
Hyrox exercises are straightforward, but each has specific movement standards. If your form doesn’t meet these standards, judges may give you "no reps," costing you valuable time.
How to avoid it:
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Study the Hyrox rulebook to understand movement standards.
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Practice proper technique in training, especially for burpee broad jumps and wall balls.
3. Neglecting Compromised Running
Running in Hyrox is far more challenging than regular running because you’re doing it under fatigue. The transition from strength stations to running can feel like running in quicksand.
How to avoid it:
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Train with “compromised running” workouts that simulate race conditions.
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Perform exercises like sled pushes or lunges before immediately transitioning into a run.
4. Running Too Many or Too Few Laps
Losing track of your laps is a common mistake that can lead to unnecessary fatigue or time penalties.
How to avoid it:
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Check the venue’s lap count requirements in advance.
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Use the event’s lap screen when possible, but also track laps manually or use a sports watch.
5. Not Tapering Before the Race
Overtraining too close to race day can leave you fatigued, while undertraining may leave you unprepared.
How to avoid it:
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Reduce training volume 1-2 weeks before race day, but maintain intensity.
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Plan rest days to ensure peak performance on race day.
6. Forgetting to Use Chalk
Sweaty hands can make the sled pull and farmer’s carry much harder than necessary.
How to avoid it:
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Use the provided chalk before grip-heavy stations to prevent slipping.
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If necessary, bring your own chalk for easy access.
7. Doing the Stations in the Wrong Order
Some athletes have mistakenly completed workout stations in the incorrect order, leading to time penalties.
How to avoid it:
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Memorize the workout order before race day.
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Use the venue’s screen for guidance, but don’t rely on it entirely.
8. Wearing the Wrong Footwear
Footwear plays a crucial role in Hyrox, but many beginners wear CrossFit-style shoes that aren’t optimized for running.
How to avoid it:
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Choose running shoes with good grip and cushioning.
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Use a heel-lock lacing technique to secure your feet properly.
9. Slowing Down in the Rock Zone
The Rock Zone is the area between the run and workout stations, where hydration and transitions happen. Many athletes lose time by slowing down too much here.
How to avoid it:
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Hydrate well before the race to minimize time spent drinking during the event.
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Memorize the Rock Zone layout from the athlete’s guide to move efficiently.
10. Changing Your Diet Last Minute
Trying new foods or supplements right before the race can lead to digestive issues, which could derail your performance.
How to avoid it:
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Stick to foods and supplements that you’ve tested in training.
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If you plan to use energy gels, test them in workouts first to ensure they agree with your stomach.
Final Thoughts
Hyrox is a demanding event, but with proper preparation and awareness of common mistakes, you can optimize your performance and avoid unnecessary setbacks. The key is to train smart, pace yourself well, and execute your plan effectively on race day. By focusing on these details, you can set yourself up for success and make the most out of your Hyrox experience. Good luck, and happy racing!