Pre-Race Preparation
1. Arrive Early: Aim to get to the venue about 2 hours before your start time. This allows ample time to scope the venue, settle your nerves, and get mentally prepared without feeling rushed or fatigued.
2. Venue Walkthrough: Spend 30 minutes walking around to familiarize yourself with the layout, the location of each station, and the running track. This will help reduce any surprises during the race.
3. Pre-Workout Snacks: Consume light, energy-boosting snacks (like a banana or energy bar) during this time to fuel your body. Ensure you hydrate adequately but avoid overloading. Get to the toilet pre race.
4. Warm-Up Routine: Allocate time for a proper warm-up. Engage in dynamic stretches and light cardio to get your body ready for the physical demands ahead. Practice the stations your most worried about.
Race Strategy
5. Know Your Laps: Be clear on how many laps you need to run. Double-check this before the race to avoid penalties for running less or more than required.
6. Pacing Yourself: Start conservatively during the first kilometer. This will help preserve energy for the later stages, especially after challenging stations like the sled push.
7. Cluster Reps: Incorporate cluster reps for exercises such as lunges and burpee broad jumps. For example, do 10 lunges followed by 3 deep breaths to recover before moving on.
8. Sled Push Strategy: Break the sled push into 8 manageable sections. Stop halfway down each rep for 2 breaths to help manage lactic acid buildup and maintain pace.
9. Chalking Up: Make sure to chalk your hands before the sled pull and farmer's carry. This will enhance your grip and prevent slippage.
10. Burpee Technique: Use the step technique instead of jumping for burpee broad jumps. This conserves energy and reduces overall fatigue. If you can do the jumps and not max out your heart rate then go for it.
11. Adjust Damper Settings: Set the damper on the ski erg and rower lower than your usual training settings. This helps keep the effort aerobic and reduces muscular fatigue. Many of the race day machines are new and will be harder to work with than the older gym ones.
12. Sled Pull Execution: Always pull the slack out of the rope before starting your pull. The ropes used in the competition may have more elasticity than those in training.
13. Minimise Rox Zone Time: Try to maintain your momentum while transitioning through the Rox Zone. If possible, don’t walk—keep moving with purpose.
14. Wall Ball Quality: Focus on quality reps for wall balls, especially at the start, when judges are most attentive. Ensure you hit the target and maintain depth to avoid no-reps.
15. Farmers Walk Pace: During the farmer's carry, if possible, trot or light jog with the weights. If you need to rest, walking here is fine and it shouldn’t impact your overall time too much.
16. Lunges with Load: Keep the bag on your back for lunges; don’t put it down. This maintains consistent effort and stops you getting a penalty.
17. Plan Your Water Stops: Strategise when to hydrate. Don’t waste time at every lap; decide on key points to refuel.
18. Optimal Running Path: Always take the shortest route around the track. Be mindful of your turns and keep your path as direct as possible.
Additional Tips
19. Mental Visualisation: Spend a few moments visualising your race strategy and success. This mental rehearsal can boost confidence and focus.
20. Stay Relaxed: During the race, focus on your breathing and stay as relaxed as possible, especially in high-stress moments.
21. Listen to Your Body: Pay attention to how you feel throughout the race. If you need to adjust your pace or strategy, be flexible and adapt as necessary.
22. Positive Self-Talk: Use affirmations and positive self-talk to keep your spirits high during tough moments. Remind yourself of your training and preparation.
23. Post-Race Recovery: After finishing, take time to cool down and stretch. Hydrate and refuel your body with a balanced meal to aid recovery.
By following this action plan, you'll be well-prepared to tackle your Hyrox event with confidence and strategy. Good luck!