HYROX Race Preparation: The Complete Checklist

Race day is approaching, and preparation is key. This checklist will ensure you're completely ready for your HYROX event.

Training

• Complete your final hard workout (5-7 days before race)
• Switch to light maintenance workouts
• Focus on mobility and recovery
• Get extra sleep (aim for 8+ hours)

Logistics

• Confirm your race registration
• Book travel and accommodation if needed
• Check race day schedule and wave time
• Plan your journey to the venue

Gear Check

• Running shoes (broken in, not new)
• Comfortable workout clothes
• Extra socks
• Gloves for sled and farmers carry
• Headband or hat (optional)

Nutrition

• Start carb loading (increase carbs slightly)
• Stay well hydrated
• Avoid new or unusual foods
• Limit alcohol and caffeine

Mental Prep

• Review your race strategy
• Check your predicted finish time in FORMD
• Visualize each station
• Set realistic goals

Pre-Race Routine

• Wake up 3-4 hours before your wave
• Eat a familiar breakfast (carbs + protein)
• Drink 500ml water upon waking
• Use the bathroom before leaving

What to Bring

• ID and race confirmation
• Phone (for results)
• Change of clothes
• Towel
• Post-race snacks
• Water bottle
• Foam roller (optional)

Before Your Wave

• Arrive 90 minutes before wave time
• Collect your bib and timing chip
• Check in any bags
• Light warm-up (10-15 minutes)
• Dynamic stretches
• Use the bathroom again
• Mental focus and positive self-talk

Final Checks

• Shoelaces double-knotted
• Bib attached securely
• Watch/tracker charged and ready
• Know your pacing strategy

1. 2
   Start conservatively - Don't go out too fast on the first run
2. 4
   Pace the stations - Break them into chunks mentally
3. 6
   Breathe on transitions - Use the short walks to recover
4. 8
   Stay focused - One station at a time
5. 10
   Push the finish - Save energy for a strong final run

• Collect your medal
• Hydrate immediately
• Light stretching
• Check your results
• Log your times in FORMD for future reference
• Celebrate your achievement!

Before your race, check your FORMD predictions one last time:

• Know your target finish time
• Remember your risk stations
• Have a pacing plan for each segment

After the race, log your actual times to improve future predictions and track your progress.

Good luck out there! You've got this.