Your Ultimate Guide to Race Day Preparation

You’ve done the work. All those training sessions and it’s the day before your HYROX race. So all we need to do now is the shake out run which should be very controlled, super easy, conversational pace just to blow off the cobwebs. Light movement is a good way to wake up the system without anything excessive. Hydration is intentional, meals are familiar and that’s exactly how it should be. Now is not the time to experiment with new supplements or drastically change your carbohydrate intake. When you check in at the venue, take your time. Understand the layout. Walk around the course to check all the stations out. See the run entry and exit points. This will help with stress. The more predictable the environment feels, the calmer your nervous system will be.

Lay out your race kit early. Shoes, socks, timing chip, hydration, gels, gummy bears, extra hair ties and even post race fuel. Sleep the night before may not be perfect but that will just be the nerves and excitement and that is normal. What matters more is the quality of sleep in the days leading into the event. Trust that one restless night will not undo weeks of preparation.

On race morning, keep nutrition simple. Eat what you have been eating before sessions so that your body stays familiar with the foods you’re consuming. This includes easily digestible carbohydrates and a moderate amount of protein, consumed with enough time to allow digestion before your start time. Continue sipping fluids throughout the morning rather than drinking it all at once.

Arrive early enough to avoid rushing. Rushing will get your heart rate up unnecessarily and we don’t want that. A calm morning will help in the execution of the race more that you think.

Your warm up should mirror your training. You’ve been doing this consistently now so begin gradually, increasing heart rate with light aerobic work on the runner or the C2 bike. Follow with mobility for the hips, hamstrings, calves, and shoulders. Then introduce a few short, controlled efforts that resemble race pace. The goal is readiness, so make sure you’re primed but there’s no need to completely gas yourself out here.

When you enter the Red bull tent, now the nerves may become more apparent and your focus dials in more. My advice would be to keep that first run conservative. Adrenaline and probably all of the other athletes will tempt you to PB your first 1km but resist it if you can. The race is long enough that early overexertion will build up quickly.

Each station is an opportunity to execute well so breathe deliberately, break movements into manageable sections and your transitions back into the run is your opportunity to gather yourself and then settle into your running race pace.

Mid race discomfort is 100% expected. It is not a sign that something is wrong so fully let it be and remind yourself that you knew this was going to be hard so it’s okay to feel how you feel.

The work was done long before the start line. Race day is simply where it shows. So go out there, have fun, and remember to smile when you cross that finish line. The camera man will be waiting.