Tickets for HYROX Sydney are live, and it’s time to start taking training seriously!

Preparation is key (and we’re running an 8-Week Prep Program so our expert coaches can guide you through HYROX-specific programming to get you ready for race day. Learn more about that here).

But come race day, sometimes things happen that you don’t know until you’re there, or didn’t think to prep for until it’s too late.

So, One Playground Group Fitness Trainer and HYROX enthusiast Jay Haydock is on hand with the 5 things he wishes he knew before his first HYROX to make sure you’re armed with as much information as possible!

Jay has competed in multiple solo races, as well as in both men's and mixed doubles, each bringing their own lessons and learnings.

Over to you, Jay.

1. Know the HYROX Rules!

Whilst HYROX is essentially a fitness race, there is a lot more than what meets the eye. The race format is exactly the same in every location and race, so to ensure a level playing field across them all, there are plenty of rules that most don’t know about.

Failure to follow these rules could lead to time penalties and even disqualification.

If I could go back in time, I would read that rulebook cover to cover. So make sure to understand the rules and movement standards well before you race.

Two rules that catch people out are:

Hand Placement in the Burpee Broad Jumps

When doing a burpee, your hand placement after completing a rep may be no more than 30cm away from where your feet land.

This is easily done, especially when fatigued, and can leave you with a time penalty early on in the race.

As you place your hands down, keep them as close to your feet as possible.

Keep the Lunge Bag Off the Ground

During the lunge station, you must keep the bag on your shoulders and off the ground at all times. Once it goes up, it can’t go back down!

Seems straightforward, but when you’re tired and looking for a break, dropping the bag soon becomes something you consider.

It’s a time penalty if you do!

This is also applicable during doubles. You must pass the bag between you and your partner without letting it touch the ground. The sandbag also needs to be passed backward or to the side, not forward, and within the passing areas.

There are many more to remember, so I would recommend avoiding trying to cram the rules in before the race. Read them early and practice the standards during your training.

You can read the official HYROX rule book here.

2. Keep Count of your Laps

There are many things to remember and think about whilst racing in Hyrox. The most important are the lap runs.

Each course has a set number of laps to run between stations to complete your 1k run. This will differ location to location depending on how big or small the venue is.

It is imperative to know how many you need to run each time and keep a count.

You can be given a hefty time penalty if you run too little. 7 minutes to be precise! Don’t ask how I know…

How to keep track of your laps

The best way to keep track of your HYROX laps is to know how many laps you need to do before heading through the “IN” arches, and then keep track mentally.

However, that’s not always realistic for some.

If you know that isn’t going to be the best method for yourself, buy hair ties! Yes, hair ties.

For example, if the course requires you to run 2 laps to complete your 1k run, then take 2 hair ties with you. When you complete your first lap, switch one hair tie from the right wrist to the left. Then rinse and repeat!

3. Be Prepared to Run

Although Hyrox involves both running and stations, it is predominantly a running race.

50-60% to be precise.

If you are gearing up for your first Hyrox, my best advice is to ramp up the running miles during your training! You definitely want to be comfortable running for up to an hour and a half.

How to Program your Runs

I would highly recommend running 3 to 4 times a week on the build to your race.

If you’re brand new to running, ease into it, gradually building up as you go.

Aim to include:

• x1 Threshold run
• x1 Interval session
• x1 Easy run that builds to over 90 minutes long towards the end of your training block. This is the most important! Don’t neglect it because it’s ‘easy’. ‘Easy’ does not equal ineffective.

4. Do A LOT of Wall Balls

If you think you can do 100 wall balls easily, think again!

In training, these can often feel really manageable or relatively doable even after a few runs or station work.

But believe me, on the day, 4, 6 or 9kg soon feels like your 1RM Thruster! So make sure to practice plenty of these under great fatigue!

Practising Wall Balls

Now, when I say do a lot of wall balls, I don’t just mean more reps than required on the day in training, but also use heavier weights than competition weight.

For example, if you are to use a 6kg on race day, practice with 9kg. Maybe even get comfortable using a 12!

It’s also important to make sure you do these when you are compromised, at the end of tough sessions. Something I like to add, where possible, is 100 body weight squats after an interval session… good luck with that one, and thank me later.

5. Don’t be Surprised by an 8.7k Distance

Hyrox is sold as 8 runs that are 1K long with 8 stations in between.

However, what they don’t mention is the ‘Roxzone’.

This is the distance between the stations and the runs! More running…?! I know!

This extra running equates to around 700m, so don’t be surprised when you look at your watch mid-race, and you are 8K deep with 3 runs to go!

Be mindful of all these things heading into your first Hyrox or even your second or third! You learn something new each time.

Best of luck, and see you on the race course.