With more than a million competitors worldwide, Hyrox is booming. But what is race day really like? Fitness writer India Paine shares the lessons she learned the hard way.
“Why aren’t the reps counting?” I think, fighting back tears as my arms give out.
I glance at the judge, panic written all over my face. “You just need to go a bit lower,” she says.
Lower? I’ve already run 8km, pushed and pulled a sled, rowed, skied, lunged, burpeed and carried kettlebells. Now my wall balls don’t count?
My lungs are burning. And 100 reps stand between me and the finish line.
If you’ve done Hyrox, you’ll recognise this moment. And with more than 1.3 million people expected to compete this season, plenty more will.
This was me, one hour and 10 minutes into the Red Bull Hyrox Night Shift Invitational at London Olympia — my second race as a mixed doubles competitor. My first was back in 2022 at London Excel, after which I swore I’d never do it again. But with Hyrox’s rapid rise — and its inclusive, near 50:50 gender split — I found myself tempted back.
Here’s what I learned the second time around.
Read more: Training for Hyrox? These are the best gyms and classes in London
1. Adrenaline will trick you
Race-day nerves are one thing. But in the start tunnel, it’s another level. Lights flash, music blares and everyone’s bouncing on the spot, trying to stay warm.
It’s easy to get swept up in it — but go out too hard, and you’ll pay for it later.
“You don’t want to let nerves get the best of you,” says Jake Dearden, Red Bull and Hyrox Elite 15 athlete. “Take a couple of deep breaths or do some breathing exercises to help you stay nice and relaxed.”
2. The rules will catch you
The Hyrox Doubles Rulebook is 47 pages long — and yes, you really do need to read it. Skip it, and you risk penalties, extra reps or even disqualification.
My partner and I didn’t realise the farmer’s carries were two laps. By the time we clocked it, we’d already added a minute to our time.
“Mistakes happen when you lose focus,” says Jake. “It’s much easier just to go a little bit slower and do everything right,” he advises.
Read more: Competing in a Hyrox? Here’s exactly what to do on race day
3. It’s your own race
As with many sports, it’s easy to get caught up in the competition. But with Hyrox, the one thing I loved was that you didn’t know where anyone was in the race.
Midway around the course, I didn’t know how quickly the pair next to me were going or whether they were on the first or last station. This aspect forced me to focus on my own pace.
In my first Hyrox, I pushed too hard to keep up and struggled from the first station, carrying that frustration through the race.
4. No one warns you about the heat
I struggled with the heat at my first Hyrox, stopping often to drink, mouth dry, temperature uncontrollable. The second time was no different.
“It’s very dry,” says Jake. “The thing I found most beneficial is heat training, so mimicking race conditions.”
I run outside, so a treadmill run might help for future races. Dearden also suggests wearing an additional layer to train. On the course, drinking, cooling yourself down and not wearing too many layers will help.
5. You need to fuel properly for Hyrox
I was guilty of viewing my first Hyrox as just another gym workout and paid for it. In my defence, our understanding of sports nutrition has come a long way since 2022, and this time, I went in well-fuelled and hydrated.
“You have to make sure you’re fuelled properly, so increase carbs until the race,” Jake says.
With a 6.30pm start, I had a carb-heavy lunch of white rice, then rice cakes, banana and peanut butter an hour before, with an electrolyte.
Compared to my first time, I felt I had much more energy throughout.
Read more: “I did a Hyrox without proper training — here’s what happened”
6. Hyrox is a mental battle
This is when you’re thinking you can’t do it. It’s hard, your brain is battling against you, but you have to ride the wave.
“People think after the sled push that it’s the end of the world, and there’s no way they’re going to recover, but you get to the rower, and you’re fine,” says Jake, adding that people forget you have the same mental battles in Hyrox as a running race.
Knowing it’ll feel better comes with practice. Sometimes easing off is better than stopping. My mantra is, ‘Slow is smooth, smooth is fast.’
For my next Hyrox race
After two Hyrox races, I’ve learned a lot, but but the biggest lesson is simple — enjoy it.
“The science shows that if you’re in a good mood, you’ll perform better,” says Jake.
So next time, I’ll smile more… even when I’m being told to go lower at rep 58.
Feature image: Mark Roe / Red Bull Content Pool
