Lucy Davis: HYROX Record Holder

Picture breaking a global fitness record without even aiming for it.

That's precisely what happened to 28-year-old Lucy Davis when she became the fastest woman to complete a HYROX Open race, finishing in 59 minutes and three seconds.

“I didn’t even know what the world record was; I wasn’t aiming for it,” she explains.

It's important to note that Davis is a former international swimmer and a hybrid athlete with five marathons, two ultra-marathons, and four Doubles HYROX races (completed with her sister) to her name.

Despite her impressive resume, this ranks among her most significant achievements.

To put this in perspective, the average solo finisher last season took one hour and 32 minutes, with some participants taking up to three hours.

When my husband and his friend competed in Doubles last year, sharing the exercise stations, it took them one hour and 15 minutes.

It's astonishing that Davis completed the entire course on her own, including all eight exercise stations and the eight 1k runs, 16 minutes faster. Even she was taken aback.

“I was in complete shock when someone told me the news. At first, I didn’t believe it. Once it sank in, I felt incredibly proud.”

To onlookers, Davis might seem superhuman. Does she have training insights and time-saving tips for everyone? “Absolutely,” she asserts.

Here’s her advice on training and eating during taper week, preparing on race day morning, her race strategy, and tips for each exercise station, including the SkiErg, sled push, and wall balls.

“I spent Monday through Wednesday in Texas, flying back on Thursday.

I had two particularly challenging training weeks before the race, including one week in Texas. After that, I eased up. Wednesday was a complete rest day due to a 14-hour flight, which wasn’t in my taper plan, and I wasn’t sure how I’d feel.

"I expected to be jet lagged due to a six-hour time difference, which usually takes six or seven days to recover from.

I rested on Wednesday, flew home, landed on Thursday at midday, unpacked, and cycled for an hour that evening. Friday was another rest day.

"On Saturday morning, I did a brief HYROX simulation and a 4k shakeout run. I wasn’t fortunate with jet lag—it hit me hard—but I managed to get a good amount of sleep, which is crucial for me."

Nutrition during HYROX Race Week

“I’ve faced some tough months recently, losing a significant amount of weight. I’ve been focused on regaining it, having lost about 5-6kg.

I’ve successfully regained the weight over the past three weeks with a nutritionally-dense diet, ensuring adequate protein, carbs, and fats, and staying consistent with supplements.

“I regularly take creatine, electrolytes, and greens. I use energy gels for long runs. A few days before a race, I double my electrolyte intake—two servings—but I don’t carb load for HYROX, as it’s not like a marathon. However, I still ensure I get enough carbs.

“I’ve never done creatine loading. I consistently take 5g daily, as consistency is key to saturate your cells.”

Breakfast One: “A big bowl of oats with protein, fruit, peanut butter or Biscoff, and honey. It’s substantial, about 700-800 calories.”

Breakfast Two: “Post-run, I have G.1.M, which is electrolytes and carbs, and a Go Bar or a bagel. That lasts me until lunch.”

Lunch: “I usually have pasta or rice with meat or fish and veggies. I sometimes rely on meal preps as I’m quite busy and not a skilled cook.”

Afternoon Snack: “A bagel, yogurt bowl, or another Go Bar.”

Dinner: “Some type of red meat with rice, pasta, or potatoes, and vegetables.”

Pre-bed Snack: “A large granola bowl with berries and nut butter, plus a cup of Peak Sleep from BPN—like a hot chocolate sleep supplement that helps me drift off.”

Daily Supplements: 5g BPN creatine, BPN G.1.M electrolytes and carbs (taken twice daily before a race), BPN Strong Greens. "I also use energy gels during long runs."

Training and Eating the Day Before a HYROX Race

“I always do a mini HYROX run-through the day before a race, spending a short amount of time on each station, as I did before my first solo event.

It involves brief sessions on each station, like a few burpees, 500m row, 400m ski, and a 4k run. It’s about familiarizing yourself with the movements to boost confidence for the race, so it’s not a rest day—I rest two days before.

"On Friday, my rest day, I focused heavily on recovery with 45 minutes of hot and cold therapy; three rounds of 15 minutes in the sauna followed by two minutes in an ice bath.

I doubled my electrolyte intake and used calf compression sleeves. I went to bed at 9pm; I didn’t fall asleep until around 1am due to Texas jet lag, but I avoided my phone after 9pm and read a book instead.

Blue light impacts my sleep significantly, so I strictly limit screen time before competitions."

Training and Eating the Morning of a HYROX Race

“My race was at 10.40am, an ideal time. I’ve raced at midday and 3pm before, which prompted me to train in the afternoons to simulate race conditions.

If your race isn’t until later, consider this strategy. The 10.40am start was the best timing for me.

"I woke at 6am, ate two bagels with honey and peanut butter—my go-to pre-race meal, which I often consume during training as well.

Avoid trying new foods on race day—your body’s reaction is unpredictable. I also had two electrolyte servings and a black coffee, then headed to the venue an hour away.

Upon arrival, I had about an hour before the start, during which I consumed BPN’s G.1.M carbohydrate electrolyte mix and a banana, followed by a Nocco energy drink 30 minutes before the race.

"Pre-race, about 40 minutes before, I warmed up at every station. On the SkiErg and treadmill, I deliberately raised my heart rate to zone 4, as my resting rate is low due to fitness.

"The aim is to elevate your heart rate pre-race since the adrenaline surge once you enter the HYROX pen can skyrocket it—prepping your heart rate helps.

I also recommend leg swings and dynamic stretches. Familiarizing yourself with the stations reassures you psychologically—you’ll know you can handle the lunges and sleds, boosting confidence for the race."

HYROX Race Strategy

“I aimed for a sub-61 or sub-62-minute finish, so I calculated my necessary pace for stations with visible numbers, like the SkiErg. During the race, my coach advised pacing myself as I was pushing too hard.

"The race's first half was the toughest, and I pushed myself because I knew the rowing section would allow some recovery; it’s easier to catch your breath and ease leg fatigue.

Pushing hard initially, then maintaining a good pace on the rower while recovering, can work well—just remind yourself you’re halfway once you reach the row.”

Time-saving Tips for Each HYROX Exercise Station

SkiErg:

• Control your breathing.
  
  
• Maintain a consistent pace without maxing out.
  
  
• Slow your breathing toward the last 100-150m to prepare for your run, aiming for fast initial runs.
  
  

Sled Push:

• Complete a full-length push with each attempt.
  
  
• Limit rest time before pushing again; count to two and proceed, as longer rests make restarting harder.
  
  
• Lean your entire body over the sled for more power, not just relying on your legs.
  
  

Sled Pull:

• Find a rhythm and maintain a consistent "step, step, pull" sequence. Look over your shoulder while pulling backward to avoid crossing the back line, as that would result in a penalty.
  
  

Burpee Broad Jumps:

• When placing your hands on the floor, align them with your feet—misalignment will lead to a penalty. Take advantage of your rest by inhaling while you're on the floor with your body relaxed, then stand back up instead of resting when upright.
  
  

Rowing:

• Utilize the rowing station to recover—don't push to your maximum and keep your breaths slow and steady.
  
  
• Extend your chest forward before pulling back, as this increases the distance and power of your row. Maintain a loose grip to conserve grip strength for the farmer's carries.
  
  

Farmer’s Carry:

• Always use chalk; take a couple of seconds to coat your hands. Keep your chest elevated and avoid looking down, which can compress your lungs and affect breathing.
  
  
• If you drop the weights, don't worry—set them down for a brief moment, rotate your wrists, and start again. You'll likely hold on longer than you anticipate.
  
  

Sandbag Lunges:

• Aim for seamless, continuous steps. Maintain an upright chest and resist looking down to ensure your back knee touches the ground—you'll incur penalties otherwise.
  
  
• Running may be difficult, but try to maintain a steady pace to prevent stiffness or cramps in your legs, particularly in the quads.
  
  

Wall Balls:

• Avoid leaning over when catching the ball, as this requires extra energy to stand back up while pushing out of a squat.
  
  
• Keep your chest up and arms back, catching the ball in front of you rather than beneath to avoid bending over.Ensure your squats go below 90 degrees—HYROX is strict on this. Keep your arms close together to prevent the ball from slipping through during the catch.
  
  

Running:

Training is crucial, as HYROX is primarily a running event. Each week, complete one interval run, one easy aerobic run, and one compromised run, where you integrate HYROX stations like lunges, SkiErg, and wall balls.

This simulates race-day conditions and transition practice. On race day, maintain steady breathing on the first lap, then increase speed with each subsequent lap.

The crowd and atmosphere at HYROX significantly boost motivation. On my birthday, I set a world record and felt incredibly supported, with a picture of me smiling during wall balls that I don't recall.

Get into the zone and enjoy it. I initially pressured myself but reminded myself to enjoy the experience. HYROX is special because it's accessible to anyone.

While I loved the solo race, I'm eager to compete in Doubles with my sister in January. She aims for the world record, and we're going to give it our best shot.

Source: womenshealthmag

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.