What to Know Before Your First Hyrox Competition – Tips From Coaches Who’ve Been There

So you’ve signed up for your first Hyrox. You’re excited, maybe a little nervous, and wondering what to expect. Good. That mix of anticipation and adrenaline is what makes it worth doing. At Poseidon Performance, we’ve helped first-timers, seasoned competitors, and even those rehabbing injuries get to the start line (and finish strong). Here’s what you need to know.

1. It’s a Mental Game, Not Just Physical

Yes, it’s tough — but it’s not a mystery. You already know the format. That means you can train, pace, and prepare accordingly. Your mindset on race day will make or break your performance.

Tip: Break the race into chunks. Don’t think of it as 8km with 8 brutal workouts — just focus on the next station.

2. Learn to Pace Early

The most common rookie mistake? Going out too fast. You’ll feel fresh in the first 1km run and blow past your usual pace — then it hits you by station 4.

Tip: Stick to a realistic 1km pace based on your training. Treat the first half as setting up the second half.

3. Know the Workout Stations Inside-Out

• Ski Erg & Row: Find a breathing rhythm — don’t sprint

• Sled Push & Pull: Train with heavier than race weight beforehand

• Burpee Broad Jumps: Smooth is fast — stay calm and consistent

• Farmers Carry & Lunges: Keep your posture locked in

• Wall Balls: Practice high reps and stay relaxed

Tip: Time yourself in training so you know roughly how long each station takes you.

4. Don’t Wing It on Nutrition

Under-fuelling is a silent killer in Hyrox. You might not notice until you hit the wall mid-race.

Tip:

• Eat a carb-heavy meal the night before

• Light breakfast 2–3 hours before race start

• Sip water and electrolytes pre-race

• Use a small carb gel mid-race if you’ve trained with it

5. Gear Matters More Than You Think

Tip:

• Shoes: Good grip + stability (On Cloud X3, Reebok Nano, or Hoka Cielo work well)

• Clothes: Sweat-wicking, nothing that chafes

• Accessories: Chalk for sleds and carries (if allowed), belt optional for lunges

Do a few practice sessions in exactly what you’ll wear on race day.

6. Arrive Early and Walk the Course

This helps calm nerves and gives you a mental map of the venue.

Tip:

• Check where each station is

• Note where you enter/exit each workout zone

• Know the rules — judges can penalise for form or reps

7. It’s You vs. You — Not the Leaderboard

Don’t get caught up comparing yourself to elite athletes. Hyrox is a personal challenge. Your goal is to finish well, feel strong, and want to do it again.

Tip: Smile. Seriously. A relaxed face helps calm the nervous system and improves endurance.

Bonus: Top 5 First-Timer Tips

1. Train transitions — moving quickly between running and stations

2. Practice compromised running — run after lunges or sleds in training

3. Do race simulations weekly in the final month

4. Film yourself — see where you lose time or break form

5. Taper the week before — reduce volume, but stay sharp

Final Words:

Your first Hyrox is about showing up and proving to yourself that you can do hard things. No one cares about your time except you. Commit, pace smart, and trust your preparation — that’s the real win.

Want help building your Hyrox plan?

Whether you’re looking for strength, strategy, or race-day confidence — Poseidon Performance can get you there.