HYROX is a unique fitness challenge that combines endurance, strength and functional fitness. With HYROX London — or your HYROX Ready test run — on the horizon, how you approach your final training and race-day strategy can make a big difference. To help you get the most out of your performance, our Senior Instructor for Sports and Performance, Holly Haywood, shares her expert tips to guide you through both the lead-up and the big day itself.

Key Training Principles for HYROX Success

1. Don’t Underestimate the Runs
The running component makes up eight kilometres of the race — that’s a big portion of the event. It’s not just about being able to run — it’s about running well after a tough workout and then doing it again… and again.

This is where compromised running comes into play — the ability to run efficiently on tired legs. Practice this by including runs after functional exercises in your training, such as doing a 1km run after sled pushes or burpees. Build your base, train your recovery speed and aim to stay consistent under fatigue.

2. Know the Rules & Train by Them
Every rep counts — and at HYROX, sloppy reps can cost you time or lead to no-reps. Train with precision. When you do burpees, always ensure your chest touches the floor. For lunges, the back knee should tap the ground. Row with proper form, and sled push with full distance and control.

Training to standard builds muscle memory. When race day comes, you won’t have to think twice — your body will already know what to do.

3. Don’t Neglect Your Rest Days
Recovery is training. It’s not just what you do in the gym that builds fitness — it’s also how well you recover between sessions. Prioritise proper rest, sleep, hydration and mobility work to stay injury-free and progressing.

Schedule at least one full rest day per week and consider active recovery like walking or light stretching on another. Overtraining doesn’t just lead to burnout — it can stall your progress entirely.

Your Race Day Plan Essentials

1. Taper Well Before the Race
In the final week before HYROX, it’s tempting to keep pushing hard — but now is the time to ease back. A proper tapering week allows your body to recover from the demands of training while keeping you primed to perform.

Tapering doesn’t mean doing nothing — it means reducing overall training load and volume while maintaining movement. Think shorter sessions, lower rep counts and dialling back on session frequency. This recovery phase helps reduce fatigue, lowers injury risk and sharpens both your physical and mental readiness. Trust that the work is already done — now it’s about letting your body absorb it.

2. Leave Nothing New for Race Day
Race day isn’t the time to experiment. Everything — and we mean everything — should be familiar. That means your shoes, clothing, pre-race breakfast, hydration plan and any mid-race nutrition.

Stick to what’s been tested during training. A last-minute switch in could result in discomfort that can throw your whole race off. Prepare like a pro by keeping it consistent and predictable — this lets you focus fully on performance.

For more guidance on your race-day nutrition, check out our article on Race Day Fuelling with tips from our Head of Nutrition, Frances Smith.

3. Trust Your Training & Know Your Game Plan
By the time race day arrives, the hard work should be behind you. What’s left is execution — and trusting the plan. Know where you tend to feel strong (for example, the rower or farmers carry) and where you may need to pace yourself.

Don’t get distracted by other competitors — HYROX is a personal challenge. Keep your focus on your own pace and stick to your game plan. Mental discipline is key: know when to push, when to recover and how to reset between stations. Confidence comes from preparation, so believe in the work you’ve done.