Participating in a HYROX competition can be daunting, especially for newcomers. We spoke with expert Vicky MacIntosh to uncover common mistakes and how to better prepare for race day.
READ MORE: Everything To Know About Hyrox, The Tough New Fitness Race
How to Train for HYROX
HYROX requires a balance of strength and endurance. According to MacIntosh, “My training is periodised with a strong focus on building a running and strength base during the off-season. I focus on general movements like deadlifts, squats, and pull-ups, coupled with a high volume of zone 2 running. As race season approaches, I shift to more specific exercises with a decrease in running volume, introducing more threshold interval runs and race movements such as sled pushes.”
Vicky stresses that addressing weaknesses and practising HYROX-specific exercises is essential. For many, the sled is a focus, but she urges competitors not to neglect exercises like burpee broad jumps, which require refined technique and can save time.
What to Do During Race Week
MacIntosh recommends tapering down a week before the race. “My final key session is 7-10 days before the event. After this, I stick to shorter, less intense sessions to allow full recovery,” she adds, “I do an HYROX-specific ‘shake-out’ workout at about 30% volume and a light run the day before the race. It’s crucial to stay sharp while conserving energy.”
Her guidance for race week is as follows:
- Monday-Tuesday: Focus on technique and moving efficiently through the Roxzone.
- Wednesday: Go for a gentle 5km run.
- Thursday-Friday: Less intense sessions to keep the blood flowing but allow for active recovery.
- Saturday: Race day!
Common Mistakes
1. Starting Too Fast
MacIntosh cautions against racing at an unsustainable pace. “You must pace yourself based on your training rather than racing others. HYROX is a long event, and improper pacing leads to burnout.”
2. Warming Up Too Early
Many competitors warm up too early, leaving them cold by the race start. MacIntosh recommends timing your warm-up correctly and incorporating drills such as pushing the sled, rowing, and ski-erg to ensure you’re ready to perform.
3. Poor Nutrition and Hydration
MacIntosh stresses that nutrition on race day should be “tried and tested” beforehand. “You burn calories quickly during the race, so proper fuelling is critical. I usually take quick carbs like a banana or dates an hour before the event.” According to MacIntosh, proper hydration ensures your muscles receive enough oxygen and nutrients by maintaining blood flow. “During the Hyrox race, dehydration can lead to reduced endurance, increased fatigue and slower reaction times,” she says, before adding, “even mild dehydration can affect mental focus and decision-making, which are important for movements and transitions in the race.
In addition, MacIntosh stresses the importance of a proper recovery strategy: “Hydration helps with muscle repair and reduces inflammation after intense exercise. It supports the removal of waste products like lactic acid, helping to reduce soreness and speed up recovery. Drinking water or electrolyte-type fluids can also replenish the fluids lost through sweating during the race, helping with overall recovery.” MacIntosh also uses Red Bull with its balanced formulation of caffeine, taurine and B vitamins for recovery. “For the next race, I plan to use Red Bull for recovery and for a boost during the race. The effects of carbohydrates and caffeine are well-proven during exercise,” she says.
4. Not Knowing the Rules
MacIntosh emphasises the importance of knowing HYROX rules to avoid penalties. Familiarise yourself with all exercises to prevent unnecessary delays, like ensuring you know how to perform walking lunges properly.
5. Inefficient Movement
According to MacIntosh, slow movement through the Roxzone between running and exercises is one of the easiest ways to lose time. “Practise your transitions in training,” she advises. “Even small inefficiencies can accumulate during the race.”
By following these expert tips from Vicky MacIntosh, you’ll be better prepared to tackle HYROX and improve your race performance.
