Don’t Change Everything Before the Race Many athletes feel the urge to “maximize” preparation 1–2 weeks before a race. They increase training volume or intensity, add new recovery methods, or introduce new supplements. Don’t do it. When race day is close, stick to your established routine. If you want to implement changes, do so well in advance, so the body has enough time to adapt. Even seemingly positive interventions can become stressors in the short term. Sleep is a good example. Its duration and quality significantly affect performance. However, if you suddenly start going to bed two hours earlier and waking up one hour later right before a race, you may disrupt your circadian rhythm. A change that appears beneficial can actually have a negative effect.

Creatine supplementation can be a useful strategy for Hyrox athletes. With regular intake, we can expect improvements in maximal strength and power output, including performance in repeated high-intensity efforts such as sprints. A common concern is a slight increase in body weight, which may potentially reduce running performance. However, when supported by proper technique and strength application, this additional mass can become an advantage at several strength-based stations. Overall, the performance benefits of creatine appear to outweigh the potential drawbacks for Hyrox competition. Muscle loading protocol Option 1 – Loading phase: 20 g/day (split into several doses) for 5–6 days → followed by 3–5 g/day maintenance Option 2 – No loading phase: 3 g/day for approximately 28 days The choice depends on how much time you have before your race and when you want to maximize creatine saturation.

Especially in the later stages of a Hyrox race, athletes can struggle with coordination at the stations. Fatigue affects the metabolic, muscular, and nervous systems, and when combined with rushing or poor decision-making, it can lead to unnecessary mistakes. These mistakes range from larger ones, like switching the order of stations, to smaller errors such as setting the wrong resistance on the skierg or rower, or incorrectly gripping a sandbag or kettlebell. Therefore, in Hyrox, it’s often better to approach the later stages with caution: slightly slower but precise execution can ultimately save valuable time. To improve performance in these phases, ideomotor training can be used, mentally rehearsing or visualizing each movement before performing it.

Many beginner runners try to complete continuous runs even when their fitness isn’t ready. They might feel embarrassed to break up a run, or believe continuous running is the most effective approach. This can lead to excessive stress on the musculoskeletal system and unnecessarily high intensity, while also limiting the time and energy available to focus on proper running technique. Including run-walk intervals is not a sign of weakness — in fact, it’s a strategy often used by elite athletes. For example, instead of a 30-minute continuous run, try: 30 × (40s run + 20s brisk walk) This type of session can be progressed over time, either by increasing total duration or by adjusting the run-to-walk ratio.

Some people might be put off by the amount of running in HYROX - and it’s not just the general population. Even an athlete who trains strength several times a week and looks great might find 8 kilometers to be a big challenge, and something that could discourage them. But if you make the decision to add more low-intensity movement into your daily routine, it can be a real game-changer - not only in whether you conquer a HYROX race, but in your overall quality of life. After all, it’s far more practical to have a strong, functional body than just one that looks good. Remember, every muscle contraction counts! 💡 Add this to your weekly routine: 💪 Walk or bike to work, the store, or anywhere you can. 💪 Skip the elevator or escalator and take the stairs instead. 💪 Break up long hours of sitting with a quick stretch or some light strength exercises.