8 Things I Wish I Knew Before My First HYROX

I recently stepped into my first two HYROX events: a doubles, and then a week later the singles.

There were moments I got it wrong, moments I figured things out on the fly, and lessons I wish I’d known before competing.

That’s why I’m sharing this. If you’re training with HYROX Ready or gearing up for your first event, here are eight things that could save you from the mistakes I made.

1. Run your own race

When the buzzer goes, it’s chaos. Everyone sprints like it’s a 400m race. I fell into the trap of trying to match that pace, and it nearly ruined me on the first lap.

Take it from me: stick to your plan. Don’t get dragged along by the crowd. Channel the adrenaline, but keep control. The race doesn’t really start until the sleds, so play the long game.

👉 HYROX Ready tip:

Practice this in training by sticking to your target paces, even when you feel strong early on. For example, set goal split times on your runs and machines, then train yourself to hold them consistently instead of chasing your “all-out” numbers.

2. Learn the rules

HYROX won’t spoon-feed you on race day. No one will explain the workout standards, penalties, or course layout—you’re expected to know.

Before you compete, take the time to go through the event guide, videos, and standards. It’s not the fun part of training, but it’s a huge part of racing smart.

👉 HYROX Ready tip:

During your workouts, practice moving to competition standard. For example, burpees chest-to-floor, wall balls below parallel. Build that muscle memory now, so on race day you’re bulletproof.

3. Count your laps (properly)

It sounds simple: 1k runs between stations. But depending on the venue, that’s often two or three laps, and keeping track while you’re gassed is tougher than you think.

I used two strategies:

In doubles, I shouted the lap number to my partner and held up fingers—kept us both locked in.

In singles, I used the “hair bobble trick”: move a band from one wrist to the other after each lap.

Don’t leave it to chance. One missed lap = penalty.

👉 HYROX Ready tip:

Recreate this pressure in training. When you’re fatigued, add in mental tasks like counting laps or reps out loud. It trains your brain to stay sharp when your body’s under stress.

4. Pick your battles

HYROX is about smart effort, not just max effort. You don’t need to destroy yourself on the ski or row just to finish seconds quicker. Often, that extra push leaves you struggling on the run.

The better approach? Stay controlled on the machines and make sure you come off them ready to run hard. Success comes from pacing with intent.

👉 HYROX Ready tip:

In workouts, practice “controlled intensity.” Do intervals on the rower or ski where you finish feeling like you could run straight after. That’s the race-day balance you’re aiming for.

5. Master your transitions (especially in doubles)

Transitions eat time if you’re not organised. In doubles, plan who’s doing what and how you’ll swap in. For example, shorter sprints on the ski (150–200m) and slightly longer pulls on the rower (about 250m) worked better for us.

Remember: you can only adjust the damper once per circuit, and penalties happen if you’re standing in the wrong place. Communication is everything—encourage your partner, stay loud, and keep each other sharp.

👉 HYROX Ready tip:

If you’re training doubles, practice swaps in your sessions. Time how long it takes to change over on the machines. The smoother you make transitions in training, the more natural they’ll feel on the day.

6. Penalties hurt more than you think

Every mistake costs three minutes. That’s massive. Whether it’s form on burpees, missing a lap, or separating from your partner in doubles, the smallest slip-up can wreck your time.

The fix? Be diligent in training. Nail the standards, practice clean reps, and keep discipline as sharp as your fitness.

👉 HYROX Ready tip:

Film yourself in training now and again. Compare your movements to the HYROX standards and correct anything sloppy. That way, your “normal” becomes penalty-proof.

7. Stick to what works with fueling

Don’t gamble on new foods or supplements on race day. Use what’s been working in training.

Here’s what worked for me: pasta the night before, oats in the morning, bananas and electrolytes in the hours leading up. Simple, familiar, reliable.

👉 HYROX Ready tip:

Treat some of your key workouts like mini “race simulations.” Try your pre-race breakfast and fueling strategy so you know exactly how your body responds.

8. Expect crowds on the run

The run course gets busy. If you’re going for a time, the outside lane might be your best option. Yes, it’s a touch longer, but weaving through a packed middle is often slower.

👉 HYROX Ready tip:

In training, don’t always run in perfect conditions. Hit a treadmill at peak times or share lanes on a track. Learning how to run efficiently in traffic is a real skill for race day.

Final thought

HYROX isn’t just a race—it’s an experience. The atmosphere, the community, the buzz—it’s electric.

My advice? Go in with a plan, compete hard, but don’t forget to enjoy it. Cheer on other athletes, soak up the event, and remember why you signed up in the first place.

Whether you’re chasing a podium or simply proving to yourself you can do it, HYROX will push you to new levels. And if you take these lessons with you, you’ll be that bit more HYROX Ready when the buzzer goes 🙂