HYROX is a fitness competition gaining popularity on social media. While it may appear intimidating, especially to newcomers, it’s important to remember that HYROX is designed to be straightforward and accessible. Here are five essential things to know and understand before trying HYROX.

1. Don’t Be Intimidated: HYROX is for Everyone

Many assume HYROX participants are elite athletes with perfect physiques. The reality is, most participants are regular people with varying fitness levels. Scrolling through social media can create a false impression, making it seem like everyone is a peak athlete. Don’t let that discourage you from participating. The most inspiring participants are often those who push themselves despite not being at their physical peak.

Focus on your own journey and progress. Remember, everyone starts somewhere. There will always be people who are fitter or faster, but that’s not a reason to avoid participating. HYROX is about challenging yourself and having fun, regardless of your current fitness level.

2. Keep it Simple: HYROX is Not as Complicated as It Seems

The perceived complexity of HYROX often deters potential participants. Many worry about getting lost on the course, forgetting the sequence of stations, or not understanding the rules. However, the event is designed to be a straightforward, mass-participation event accessible to everyone.

The course is clearly marked with numbered stations, and the direction of the run is easy to follow. Thousands participate in HYROX, and very few make mistakes due to complexity. It’s more likely to make errors when feeling flustered or overwhelmed by perceived complexity. Familiarize yourself with the rule book to alleviate any pre-race anxiety and gain peace of mind. Reading the rulebook takes about an hour and will demonstrate the event’s simplicity.

3. Choose the Right Footwear: Optimize Your Performance

Choosing the right shoes for HYROX is crucial, as it involves both running and functional fitness movements. While it might be tempting to emulate the footwear choices of elite athletes, prioritize functionality and comfort over trends.

Here are three key considerations when selecting HYROX footwear:

• Grip: The shoes should provide sufficient grip on various surfaces, especially the short pile industrial carpet used for the sled push.
• Stability: Ensure the shoes offer adequate stability for movements like lunges, corners, and the farmer’s carry to prevent ankle rolls.
• Cushioning: Opt for shoes with sufficient cushioning to protect your legs from the repetitive impact of running and exercises like lunges and wall balls.

Test the shoes on different surfaces and during various movements to ensure they meet your specific needs. The ideal shoe allows you to run efficiently while providing stability and support for the functional fitness components of the race.

4. You Don’t Need a Fancy Watch (But Here’s How to Use One)

Many believe a high-end sports watch is essential for HYROX, but it’s not necessary. A simple watch that tells time is sufficient. However, a sports watch can be helpful for tracking your progress and ensuring you run the correct number of laps.

To effectively use a sports watch during HYROX, focus on the essential data:

• Total time: Track your overall race time.
• Lap time: Monitor your time for each lap, which helps you pace yourself and ensure you complete the correct number of laps.

Configure your watch to display lap time prominently and disable unnecessary features that may drain the battery or cause confusion. Practice using the lap button during training to make it an intuitive action during the race.

5. You Don’t Need a Complex Training Plan (But Training Helps)

Social media often promotes the idea that extensive training plans and specialized equipment are necessary to succeed at HYROX. While structured training can enhance performance, the exercises in HYROX are generally accessible and can be learned relatively easily.

Begin by reading the rule book twice to understand the exercises and rules. You can then incorporate HYROX-specific training if you want to take it more seriously. However, maintaining a diverse fitness routine that includes running and functional movements will adequately prepare you for HYROX, especially if you’re only planning on participating in a single event.

Don’t obsess over replicating the exact equipment used in HYROX. Focus on developing a well-rounded fitness base rather than spending excessive time trying to find the exact same sled or carpet used in the competition. You can create at home workouts to prepare yourself well enough to perform.