HYROX Tips for First Timers (Especially If You’re Busy!)

Sep 17

So, you’ve seen the hype around HYROX and you’re wondering if it’s something you can actually do. Maybe you’re thinking: “I don’t train like an athlete… I barely squeeze in three sessions a week between work and family.”

Good news: HYROX is built for everyday people just like you. It’s designed as a fitness race for everybody - one that challenges you both physically and mentally. Whether it helps you get closer to your fitness goals or simply gives you that unbeatable sense of satisfaction after crossing the finish line, it’s an experience I highly recommend.

I’ve coached many first-timers, all of them juggling full-time jobs, kids, and busy lives. One thing is certain: you don’t need to be elite. You just need to show up, pace yourself, and keep moving. Joining a HYROX race with a friend makes it even more enjoyable!

Why HYROX Works for Everyday People

HYROX follows the exact same format everywhere: 8 x 1km runs, each followed by a functional station (sled push, burpees, lunges, etc.). Because the format never changes, you know exactly what to expect. That predictability makes it far less intimidating than it sounds - all you need to do is prepare smartly. Having a coach will be a bonus, but even if you don’t, don’t over-stress it and focus on the basics.

For first-timers, I recommend focusing more on running rather than the stations (unless you already come from a running background). More than 50% of the race is running, so improving your endurance will have the biggest payoff.

Training When You’re Short on Time

If you’re busy, you don’t need hours of training every day. Here’s how to maximize your limited time:

Three purposeful sessions a week are enough. Focus on quality over quantity.
Stack your workouts. Combine running and strength in one session (e.g., run 1km → sled push → run 1km → lunges). This mimics race day without taking two hours.
Prioritize lower body strength. Most HYROX stations demand strong legs (sled push/pull, lunges, wall balls).
Add short metabolic conditioning workouts. After your usual strength workout, add on a 10-15 minutes circuit of burpees, carries, Skierg, or Rowerg. Keep rest minimal - the goal is to elevate your heart rate in that short span of time. Building mental resilience is also the goal here.
Use the treadmill if you need to. Don’t stress about fancy run routes. Short intervals on a treadmill can be just as effective, plus they are more time-efficient, and you don’t have to worry about the weather. That’s one less factor to stress about, especially if you have a busy schedule.
Weekend long runs are gold. If you can fit in one longer run (40-60 minutes) weekly, do it. First-timers often take ~ 90 minutes to finish a HYROX race, so training your body to handle longer efforts is essential.

Remember: consistency beats perfection.

Race Day: How to Survive and Enjoy It

Even if training wasn’t perfect, these tips will get you through:

Start slower than you think. If the first 1km feels too easy, you’re pacing well.
Break stations into chunks. Do wall balls in sets of 10, lunges in small groups. You don’t need to go unbroken.
Use transitions wisely. Take 10-15 seconds of deep breathing before picking up weights - it will save you later. Plus, you’ll want to smile for the cameras, so don’t gas out too quickly.
Keep moving. Walking between stations is fine. Just don’t stop completely - momentum is everything, both physically and mentally.

The Mental Game

HYROX is as much about mental toughness as physical strength.

Think of it like a checklist. Eight runs, eight stations. Tick them off one by one. Counting the laps can be confusing for many people, I would recommend using your watch to your advantage. Hit the lap button on your watch as you leave the Roxzone and keep an eye on the time. Aim to re-enter the Roxzone when you hit your pre-determined running split time for that section.
Focus on completion, not competition. Crossing the finish line is already an achievement!
Expect it to feel hard. Everyone suffers, even the elites. When it gets tough, remind yourself that’s normal - and that you’re more capable than you think.
Enjoy the finish line. That medal feels extra sweet when you know you’ve balanced training with a busy life. Beginner or not, the sense of achievement is the same at every level.

Practical Tips for First-Timers

Shoes: Wear running shoes with decent grip (important for sleds). Carbon-plated shoes aren’t a must. Comfort should come first, especially for beginners.
Clothing: Light, sweat-wicking gear is best. (Some guys may even go topless - but that’s optional!)
Fuel: Hydrate well. If you’re used to energy gels, take one mid-race before the rowing station - HYROX usually lasts longer than 60 minutes, mid-race fuel can provide the quick boost that you need.
Taper: Keep the day before light (shake-out run, mobility work). Don’t train too hard before a race. At this point, all the work has already been done, and no last-minute preparation will make a difference.
Carbs: 2-3 days before, increase carb-rich, low-fiber, familiar foods (rice, pasta, potatoes, bread). Spread intake across meals.
The day before: Don’t overstuff. About 1.5x your usual carb intake is enough. Think fueling, not an all-you-can-eat buffet.
Hydration & electrolytes: Glycogen storage requires water and electrolytes help balance it.
Stick with familiar foods. Race week is not the time to experiment with new diets or supplements.

P.S. Carbo-loading and hydration strategies could be an article on their own. For simplicity’s sake, this is the general approach i would recommend for beginners without making it too complicated.

Final Thoughts

If you’ve ever thought, “I’d love to try something new, but I don’t have the time to train like an athlete” - HYROX might surprise you. It’s tough, but it’s doable, even with a busy schedule. Show up, pace yourself, and keep moving forward.

At the end of the day, HYROX isn’t about being the fittest in the room. It’s about proving to yourself that you can rise to a challenge - no matter how packed your calendar is. Most importantly, have fun out there!

Want more guidance tailored to your training and schedule? Click here to arrange for a quick consultation - I’d love to help you prepare with confidence.

Jeremy Soh