Thinking About Joining Your First Hyrox Event?

The AIA Hyrox Open Asian Championships is returning on June 28 and 29 at the Singapore National Stadium.

If you're considering participating, it’s important to understand what you’re signing up for and how to train effectively to avoid injuries and make the most of the event.

Read More: Hyrox A New Fitness Craze

What is Hyrox?

Hyrox is a fitness competition that combines strength and endurance. It features eight functional fitness stations, each separated by a 1km run. Think sled pushes, burpee broad jumps, and wall balls performed back-to-back.

The good news? You don’t need to be a fitness fanatic to participate.

Read Also: Gold's Gym Becomes HYROX Headquarters

Do You Need to Be Super Fit?

Ashley Khong, a fitness coach at UFIT, points out that while having a base level of fitness is necessary, Hyrox offers accessible categories like doubles or relay, making it welcoming for a wide range of participants.

Even so, preparation is key. Christine Chiam from Fitness First emphasizes that building strength, cardio fitness, and endurance is essential for a safe and enjoyable experience, as the event involves significant running and high-intensity exercises.

Building Your Fitness Foundation

For first-time participants, fitness coaches recommend starting your preparation 3–6 months before the event, depending on your current activity level.

Starting earlier ensures you can build a solid base of strength, aerobic fitness, and conditioning.

Advanced fitness tests, like VO2 max assessments, can help establish a baseline and track progress.

Training Tips for Hyrox

• Warm Up Thoroughly: Ensure your body is primed for the high-intensity effort of the race.
  
  
• Establish a Routine: Commit to a structured training plan including both strength and cardio workouts 3–4 times per week.
  
  
• Focus on Pacing: Avoid starting the race too fast; conserve energy for the later stages.
  
  
• Train Strategically: Balance preparing for running segments and functional movements to perform consistently across all stations.
  
  
• Practice Transitions: Smooth transitions between stations and runs can save valuable time.

What to Avoid During Training

• Overtraining or leaving preparation until the last minute.
  
  
• Neglecting nutrition and hydration strategies.
  
  
• Attempting new exercises or diets right before the race.
  
  
• Comparing yourself to others instead of focusing on your own progress.
  
  

Nutrition and Hydration for Hyrox

Proper nutrition plays a big role in your performance. Dietitian Diane Seto recommends prioritizing carbohydrate intake for energy in the days leading up to the event.

Carbohydrate loading can improve glycogen reserves, ensuring sustained performance.

Avoid excessive fiber or high-fat meals that could cause discomfort, and hydrate regularly to maintain optimal endurance.

During the event, electrolytes and quick energy sources like sports gels or bananas can be beneficial.

Enjoy the Experience

While the idea of participating in Hyrox might feel intimidating, remember that it’s about preparation, pacing, and having fun.

Train consistently, focus on your personal goals, and lean into the sense of achievement the event offers.

With the proper guidance and mindset, you’ll cross that finish line ready to take on the next challenge.

Read Also: Top Fitness Challenges to Try in 2025

Source: asiaone

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.