How to get ready for HYROX

If you’re preparing for your first HYROX race, chances are you’re nervous and questioning whether you’re going to make it through to the end. Trust me, I know how you feel – I’ve been there too! But the beauty of HYROX is that it welcomes everyone; regardless of age, background, ability or interest. Whether your goal is to stand on the podium or simply prove to yourself that you can challenge yourself, Race Day is about showing up, trusting your training and backing yourself every step of the way. So, how do you make this happen? Let’s break it down…

How to prepare for HYROX

Everyone starts somewhere. It’s easy to assume that someone, like myself for example, was confident from the get-go, but that couldn’t be further from the truth. I’ve stood at the starting line, just like you, wondering whether I’m ready or not. 

Whether I’ve done enough training. The nerves and fear of the unknown are not only part of the experience but fuel your fire to keep going.

Remember the basics: If you’ve done your training, if you can run, or even walk – you’ve got this. It’s really that simple. Preparing for your race is about building your confidence and ability to tackle each part of the event. HYROX is 50% running, totalling to just over 8km, so running should be part of your weekly training. Yes, practicing running fast is beneficial, but consistency and running for an extended period is more important. 

Now, let’s talk about the stations. There are a million ways to approach each station, but the priority should always be executing the movement to the correct standards and as efficiently as possible. Use your training sessions as an opportunity to finesse each movement and move with confidence. One of the biggest lessons I’ve learnt on my HYROX journey is that more isn’t always better. I’ve competed in over ten HYROX races across the world, raced in an Elite 15 Regional event, represented Australia in two World Championships and the most important thing is moving with intention. It’s about training with the right mindset, recovering well and doing the right things consistently. Quality over quantity!

What to expect on Race Day

I’m not going to lie to you – HYROX isn’t easy. But I’ve found that if you go into the race expecting discomfort, it becomes much less of a shock when it arrives.  At the end of the day, it’s a challenge, so embrace and don’t pretend it doesn’t exist. I can assure you, everyone else, whether it’s their fifteenth or first race are feeling it too. 

The event itself can be pretty intimidating: nerves are on, adrenaline is high and the music is blasting. There are probably thousands of athletes and spectators moving around the venue. My best tip is to arrive early – it allows for plenty of time to check in and find your bearings, familiarize yourself with the nature of the course and, of course, warm up. If you can, checking in the day before is even better. It removes the stress of long queues and allows for complete focus on the race ahead. 

Once you’re out on the course, be prepared for a bit of chaos. There are hundreds of people running alongside you, moving at different paces and navigating the stations. Just remember that it’s YOUR race. Don’t get caught up in what everyone else is doing Focus on your own plan and take it one step at a time. One station at a time. Personally, the difference between a good and bad race comes down to your mindset – both leading up to and on Race Day. The athletes who thrive aren’t necessarily the ones who aren’t nervous, but those who acknowledge the nerves and move forwards regardless of how they’re feeling. That’s a lot of get over, but the more you compete, the easier it becomes. 

Just remember to back yourself and truth the work and training that’s prepared for this moment. 

HYROX isn’t about having a perfect race or winning – unless that’s your goal. It’s about stepping outside of your comfort zone and discovering what you’re truly capable of, like crossing the finish line knowing you’ve achieved something you once thought was difficult. And that’s the real win.

At Virgin Active, we offer a range of products to get you HYROX ready. From our HYROX classes to one-on-one training, you'll be race ready in no time.