3-2-1: On why pacing matters, The importance of sleep and the power of will.

sent by Damian Votta I SEPTEMBER 20 2024

3 HYROX Tips From Me

1. Pace Yourself on the Runs

   
   

   Tip: One of the most common mistakes in HYROX is going out too fast on the runs. Each 1K run is followed by a challenging workout station, so it's crucial to manage your energy. Start at a pace you can maintain across all eight runs, rather than sprinting the first few and burning out early. A steady, consistent pace will help you conserve energy for the more demanding stations and avoid hitting a wall halfway through the event.

   
   

   Why It Matters: Proper pacing helps in maintaining endurance throughout the entire event, ensuring you don’t exhaust your energy reserves too early.

   
   

2. Focus on Strength-Endurance Training

   
   

   Tip: HYROX is not just about being strong or fast; it's about combining both to excel in various stations like the sled push, sled pull, and lunges. Incorporate strength-endurance workouts into your routine, such as high-rep strength training or circuit training that mimics the demands of the HYROX stations. This will help you maintain power and form, even when fatigued.

   
   

   Why It Matters: Building strength-endurance allows you to handle the heavy, high-volume movements required in HYROX without compromising your speed or technique.

   
   

3. Master the Transitions

   
   

   Tip: Transitions between the run and the workout stations are often overlooked, but they can make or break your overall time. Practice efficient transitions by training in a way that simulates the event—running immediately before jumping into a strength or cardio station. Focus on quickly regaining your composure, controlling your breathing, and smoothly starting the station exercise.

   
   

   Why It Matters: Efficient transitions reduce time loss and keep your momentum going, which can significantly impact your overall performance and final time.

2 Lessons We Learnt This Week

1.  Prioritize Sleep for Optimal Recovery

   
   

   This week, I was reminded of the critical role sleep plays in recovery, especially when training hard for an event like HYROX. Getting 7 to 8 hours of sleep isn’t just beneficial—it’s essential. To improve sleep quality, focus on your wind-down routine and how you prepare yourself for bed. The better your sleep, the better your recovery, which directly impacts your performance.

   
   

2.  Push Through Even When Motivation Lacks

   
   

   Training for HYROX is tough, and there will be days when motivation is low, and staying home seems more appealing. However, the key to success is getting the work done regardless of how you feel. If your goals are bigger than your desire to relax, you must push yourself to train. Consistency is proven to deliver great results, and every time I’ve forced myself to complete a session, I’ve never regretted it.

1 Question For You

1. What's one area of your training where you know you could push harder or improve, but haven't taken action yet

   
   

   Whether it's prioritizing recovery, staying consistent on tough days, or something else entirely?

Until next week,

Damian Votta

Hyrox Heroes Founder

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