25 Learnings from 3 Hyrox Single Pros by our Founder

What is Hyrox?

Hyrox is a global fitness race designed to test both endurance and strength in a unique competition format. It combines functional exercises with running, creating a high-intensity workout that is accessible to a wide range of athletes, from fitness enthusiasts to elite competitors.

Format of a Hyrox Pro Race

A standard Hyrox race consists of 8 km of running, broken into eight 1 km intervals. Between each running segment, participants must complete a functional workout station. These stations include:

1. 1 km run
2. 1000m Ski Erg – an upper body cardiovascular workout using a ski ergometer.
3. 1 km run
4. 202kg 50m Sled Push – pushing a heavy sled over a 50-meter distance.
5. 1 km run
6. 154kg 50m Sled Pull – pulling a sled over a 50-meter distance.
7. 1 km run
8. 80m Burpee Broad Jumps – a combination of burpees and broad jumps over an 80-meter distance.
9. 1 km run
10. 1000m Row – rowing 1000 meters on a rowing machine.
11. 1 km run
12. 64kg 200m Farmers Carry – carrying heavy weights over a 200-meter distance.
13. 1 km run
14. 30kg 100m Sandbag Lunges – lunging with a sandbag over the shoulders for 100 meters.
15. 1 km run
16. 9kg 100 Wall Balls – squatting and throwing a weighted ball to a target 10 feet high, 100 times.

For context, David came 4th in his 3rd Hyrox race (NYC 🇺🇸) and missed his first podium by seconds.

“From my experience and to set the tone for your first race: it was very overwhelming in the arena in Madrid. You will make mistakes. My mouth dried up very quickly and I was super hydrated. I got mush brain. I was dizzy. The pro weights are extremely heavy and the judges are very strict on form; they will penalise you, and rightly so, which is the major difference from the open category. This category is designed to push you to the brink of quitting, and I considered it about 100 times in my first race, despite being advanced with my fitness, but LOVED the experience of it all!

Right, let’s get into it.

1. Mental preparation is just as important as the physical.
2. The solo race is all about race IQ; you have nobody to push or pull you like in the teams. In your first race, relish the learnings.
3. Don’t try to compete against other athletes. This is you versus you.
4. It’s a sport (race) of perseverance.
5. Going slow is going fast.
6. It’s all about the 1km runs; practise running as fast as you can with high heart rates but really focus on not gassing out.
7. Take your time on the Ski Erg; you have a long way to go. I go around 40 seconds slower on purpose.
8. Don’t try to be good at everything.
9. Double down on your strengths and give them a push.
10. On your weaker stations, consider not pushing yourself too hard to store energy.
11. On the 154kg sled pull, I found pulling only with my back and giving my legs a break really worked. That being said, only using your back makes it much heavier.
12. On the 202kg sled push, I made up a lot of ground by not taking a break until I fully crossed the line. Other people say taking 8 steps and then stopping works better for them, but not for me.
13. For the 64kg Farmer Carry, hold on tight for as long as you can. In Berlin, I didn’t drop it once as I chalked up well. In NYC, they ran out of chalk, and I dropped them 3 times with sweat coming onto the metal, losing 1 min 20 secs, so in my next race, I’ll have chalk in my pocket.
14. Don’t fly or travel on race day; this was a big mistake for Madrid.
15. In Berlin, the runs were all outdoors. I thought I was going much faster than in an arena venue because I wasn’t gassed as much, but I was slower, so be mindful of this.
16. For New York, I ate way too much food the day of the race, and it slowed my runs down big time. The pro race is always around 6/7pm, so you are waiting around. Make sure you are racing on a light stomach.
17. The rowing is your rest – it’s not worth going faster to save just 30 seconds.
18. 100 Wall Balls at the end, hitting a 10ft target with a 9kg ball, put me in a pain cave I’ve never experienced before, so be prepared for the toughest part at the end. I gassed out in all 3 races; this is my worst station!
19. Train for failed reps on the wall balls.
20. Tell the judge your strategy before you start the wall balls; I shaved over 3 minutes off my first race with this move.
21. Let the judges do their job and judge. Like a referee, at times, you won’t agree with them; shut up and don’t waste any energy questioning their decisions.
22. Pick someone to chase.
23. Have hydro tablets or gels in your pocket.
24. Focus on sleep the week leading up to the race and taper down.
25. Store as much energy as possible 24 hours before race time.

And finally, have a fun buzz. It’s supposed to be enjoyable! In my experience, it’s a bit of a love/hate relationship because the solo categories are super tough. If you want to make it a bit more fun, I reckon teaming up with a partner or doing the relay category. One thing I guarantee is that you’ll feel awesome and that you accomplished something post-race no matter what position or time you get.

*Disclaimer: This is a matter of opinion, and different athletes have different views based on their strengths, weaknesses, and body types. I’m 6ft 3 and lanky, so if you are similar, some of these tips should work for you.” – David Stapleton, BUA FIT.