Copy of 3-2-1: Prioritize the sled, Run at your own pace and be adaptable

3 HYROX Tips

1. Prioritize Sled Work

Tip:

The sled stations are game-changers in HYROX. They’re often the most physically demanding stations, testing both your strength and endurance. Mastering both the sled push and pull can dramatically improve your overall time.

Practical Application:

Use heavy sled drags to build raw power and endurance. For example, load the sled with 1.5 to 2 times your body weight and focus on controlled, steady drags.

Incorporate light and fast sled pushes into your training to improve speed and technique under lower resistance. This will prepare you for maintaining momentum when fatigued.

Focus on form:

keep your core tight, shoulders aligned, and avoid relying solely on your legs or arms—engage your whole body for efficient movement.

2. Run at Your Own Pace

Tip:

HYROX runs can make or break your event. The excitement of the competition or the pace of others may tempt you to go faster than you should, but sticking to your own plan is key to lasting through all eight stations.

Practical Application:

Train with paced intervals to lock in your race pace. For example, perform 800m repeats at your planned HYROX run pace with a short recovery to simulate race conditions.

Practice negative splits in training, where you gradually increase your speed toward the end of your run. This helps build confidence and teaches you to finish strong.

Use tools like a heart rate monitor or pace tracker during training to ensure you’re running within your sustainable aerobic range and not burning out too early.

3. Hydrate and Fuel Properly

Tip:

Nutrition and hydration are often underestimated but are critical for peak performance. Without proper fueling, your energy levels may drop, and dehydration can drastically affect your endurance and strength.

Practical Application:

During training, simulate race-day hydration by drinking small sips of water or an electrolyte mix every 10–15 minutes during long sessions. This builds a habit and ensures your body adjusts to your intake strategy.

Experiment with fueling options, such as energy gels, chews, or snacks, to see what sits well with your stomach. Test these during longer training sessions to avoid surprises on race day.

The night before race day, focus on carbohydrate-rich meals and avoid overly fatty or high-fiber foods that may slow digestion.

2 Lessons We Learnt This Week

LESSON 1:

Consistency Over Perfection

This week, I struggled to hit every session exactly as planned, but I showed up anyway, even for shorter workouts. The key takeaway? It’s better to be 80% consistent than 100% perfect for only a week. Over time, consistency wins.

LESSON 2:

The Power of Adaptability

Life throws curveballs. Training for HYROX requires a mix of discipline and flexibility. This week, I swapped a hard workout for mobility work when I felt fatigued. It reminded me that listening to my body is just as important as following a plan.

1 Question for You

1- Are you training to win the day, or just to survive it?