The Complete Hyrox First Race Checklist

Overview

The week before your first Hyrox should be low stress. Most of your preparation happened in training. What kills first-timers is logistics - wrong shoes, no food, late to check-in, no warm-up. This checklist removes all of that.

Week Before

Cut your training volume by 50 percent. Do two short runs (20-25 minutes each), one light station session on Tuesday, and nothing intense after Wednesday. Sleep as much as possible. Carb-load Thursday and Friday - pasta, rice, bread. Do not try anything new with food this week.

Day Before

Lay out your kit the night before. Shoes, shorts, top, socks, chalk if allowed, confirmation email, ID. Fill your water bottle. Set two alarms. Eat a normal dinner - nothing experimental. Go to bed early. Your body is ready. Trust it.

Race Morning

Eat your normal pre-workout meal 2 to 3 hours before your wave time. If your wave is at 9am, eat by 6:30am at the latest. Coffee is fine if you are used to it. Bring a snack for the start pen in case your wave is delayed. Arrive at least 90 minutes early.

What To Pack

Shoes you have trained in (never race in new shoes). Fitted top (baggy shirts snag on the SkiErg handles). Shorts or leggings without loose drawstrings. Photo ID matching your registration name. Printed or digital confirmation. Water bottle. Towel. Change of clothes and snacks for after.

Warmup

Jog easy for 8 to 10 minutes. Do leg swings, hip circles, and 10 air squats. If there is a warm-up area with equipment, do 5 wall balls and 10 pull strokes on the rower. Keep it light. Run 1 is your real warm-up. Do not waste energy before the gun.

Post Race

Get food and liquid into you within 30 minutes of finishing. Walk around for 10 minutes before sitting down. Check your results online within a few hours. Screenshot your station splits - these tell you exactly where to focus training for race 2.