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Top 10 Tips to Maximise your Performance at a Hyrox Competition
You have entered into a Hyrox Competition abroad and you have obtained a Hyrox Competition Travel Insurance policy and it is time to get prepared.
Here are the Top 10 Tips to maximise your performance:
1. Master the Movements
Hyrox has strict rules for each exercise. Ensure you understand and practice these standards to avoid penalties. This includes depth in wall balls, burpee broad jumps and proper sledge movement.
Find the Rule Books below:
2. Pacing is Paramount
Hyroxm is an endurance event. Avoid going out too fast. Develop a pacing strategy that allows you to maintain consistent effort throughout the race. Practice this during training.
3. Train Transitions (Roxzone)
The "Roxzone" (the area between exercises) is where you can gain or lose valuable time. Practice smooth and efficient transitions between running and each station.
4. Build Functional Strength
Focus on exercises that mimic the Hryox stations: sledge pushes/pulls, farm's carries, lunges and wall balls. Incorporate these into your strength training.
5. Develop Running Endurance
Hyrox involves 8km of running. Include a mix of runs, interval training and tempo runs in your training plan. Practice running after strength exercises to simulate race conditions.
6. Practice "Compromised Running"
Hyrox involves running after intense strength exercises. Train your body to run effectively when fatigued. This is a very important part of the Hyrox races.
7. Perfect Your Footwear
Choose shoes that provide both running comfort and stability for strength exercises. A good grip is essential, especially for sledge pushes and pulls.
8. Fuel Your Body Properly
Develop a nutrition strategy for race days. Practice your pre-race meal and during race fueling during training. Stay hydrated and consider electrolyte supplements.
9. Mental Toughness
Hyrox is as much a mental challenge as a physical one. Practice mental strategies to push through fatigue and stay focused. Visualisation is a good tool.
10. Simulate Race Conditions
As your event gets closer, practice full Hyrox simulations. This will help you dial in your pacing, transitions and nutrition. This will also help you to understand the mental strain the event will put on you.
Up and Coming Events for Hyrox Competitions for Season 2025
March 2025
- Hyrox Malaga (March 21-23)
- Hyrox Washington DC. Open North American Championships (March 29-30
April 2025
- Hyrox Belgium (April 5-6)
- Hyrox Monterrey (April 5)
- Hyrox Shanghai (April 5)
- Hyrox Cologne (April 11-13)
- Hyrox Warsaw (April 12-13)
- Hyrox Sharjah (Aspril 12)
- Hyrox Taipei (April 12)
- Hyrox Paris Grand Palais (April 18-20
- Hyrox Miami Beach (April 19)
- Hyrox Barcelona (April 25-27)
- Hyrox Atlanta (April 26)
May 2025
- Hyrox Thialf Heerenveen (May 9-11)
- Hyrox Berlin (May 16-18
- Hyrox Bangkok (May 24-25)
- Hyrox New York (May 30-June 1)
- Hyrox Monterrey (April 5)
- Hyrox Shanghai (April 5)
- Hyrox Riga (May 31)
June 2025
- Hyrox World Championship 2025 Chicago (June 12-15)
August 2025
- Hyrox Yokohama (August 9)
Obtaining Hyrox Competition Travel Insurance
If you have not obtained cover for your upcoming Hyrox event then it is something we offer, head over to our Hyrox Travel Insurance page for more information on the cover available.
More Hyrox Information:
Top 10 Travel Tips for a Hyrox Event
12-Week Hyrox Training Structure for Optimal Performance
