🏆 How to Win Your First Hyrox: Part 1
Hyrox is a demanding yet exhilarating challenge. But with the right preparation, mindset, and plan, you can walk into the arena with confidence and maybe even aim for the podium.
Here’s how I approached my first Hyrox, won it, and what I learned along the way — so you can do the same.
✅ Step 1: Choose Your Race Category Wisely (Open, Pro, or Doubles)
How I discovered Hyrox
I first saw Hyrox on a friend’s Instagram story. He had just competed in a race. I had never heard of it before. At the time, I was recovering from a knee injury, so competing wasn’t an option yet — but something about the photos and energy caught my attention. It looked like a hybrid between CrossFit and Obstacle Course Racing (OCR). Sweaty. Intense. Fun. Right up my alley.
Fast forward to November 2023: Hyrox announced its next race in Dubai, in February 2024. That gave me around 12 weeks to train.
Yes, that meant training over Christmas and New Year (normally a time for food, drinks, and rest) — but I committed, while still enjoying a few days off here and there.
The Physical Fitness Test (PFT)
Hyrox suggests doing a PFT to assess your fitness level and determine your category: Open, Pro, Doubles, or Relay. I signed up for Pro, but after completing the test, my time just missed the Pro recommendation. The coach suggested I could push for Pro with a structured plan, but also said it might be smarter to start with Open for my first race.
I put the ego aside — and switched to Open.
Key takeaway: Start smart. Unless you’re an experienced athlete, go with Open level. You’ll enjoy the day more and reduce the risk of injury or burnout.
🏋️ Step 2: Training Plan vs. Just Wingin' It
I started with no plan.
I’ve always loved fitness. I ran as a kid, dabbled in personal training, and consistently trained mornings, evenings, and/or weekends while keeping my corporate 9-5 job. But when it came to Hyrox-specific training? I was winging it.
I read blogs, watched videos, listened to podcasts. I followed athletes like Hunter McIntyre and Megan Jacoby. But I was doing it solo—and that got boring, fast.
Equipment Problems
My gym didn’t have:
- SkiErgs
- Sled Push/Pull
- Wall Balls
I substituted with similar movements, but deep down, I knew I needed access to real Hyrox equipment.
Key takeaway: Find a Hyrox community with access to the right equipment and expert coaches. You’ll train smarter, push harder, and stay consistent.
⛰️ Sim Time: Rehearsing the Real Thing
Over Christmas, I visited family in Ireland. The local gym had proper Hyrox equipment. I asked to use it for a few hours.
I mapped a 1km run around the sports pitch and set up stations inside. My niece joined me for moral support. We did a ¾ simulation (6 out of 8 runs and stations).
It was cold, tough, but exactly what I needed. It gave me confidence. I knew I could do it on the day - if I applied myself.
Key takeaway: Simulations help you build confidence, test gear, and identify weak spots before race day.
👨🏋️ The Power of Training Camps & Community
Back in Dubai, I joined a Hyrox training gym.
We did a fitness test on day one. There was a great mix of people—different ages, fitness levels, and all equally excited.
Our coach had won his own first Hyrox. He knew what he was doing. Training was structured:
- 6 weeks
- 3-4 group sessions per week
- Additional runs and weight training on our own
When I needed recovery, I did:
- Sports massages
- Ice baths
- Massage gun
Compromised running was the biggest lesson: learning to run fast while tired. Like sprinting after sled push. That kind of intensity is unique to Hyrox.
Key takeaway: Structured group training boosts motivation, reduces stress, and improves performance. Don’t go it alone if possible.
⚖️ Step 3: Strategy is Great. Execution is Everything.
You can train for months, but race day is where it counts.
Great execution means:
- Pacing yourself
- Avoiding unnecessary laps
- Staying calm
Expect the unexpected.
In my race, I cramped on every single lunge rep — both legs. It felt like a knife to the quads. I must have been dehydrating. I winced with every step but kept going. Things like this may happen. Stay calm. Push through. Also don’t drop the sandbag, it can lead to disqualification.
Top tip: Read the Hyrox Rulebook before your race. Don’t lose out because of avoidable penalties.
Key takeaway: Have a plan. Execute it calmly. Adjust when needed. And above all—stay in the fight.
🔄 Summary: What You Need to Remember
🔹 Start with the right race category (ditch the ego!)
🔹 Train smart: join a Hyrox community or gym if possible
🔹 Do a simulation to test your strategy and mindset
🔹 Execute well on race day — adapt and persevere
⏳ Coming Up Next: Race Day Tactics
In Part 2, I’ll share:
- My full race day routine
- Nutrition tips
- Mental focus hacks
- How to conquer the first run