HYROX Race Week

megan9760
Oct 29
2 min read

With the HYROX UK Race Season kicking off, lets do a deep dive into Race Week Guidelines!

Whether it’s your first HYROX or you're aiming for a new PR, how you approach these final days can make a big difference on race day. Below is a guide to help you feel strong, prepared, and confident heading into your event!

1. Taper Your Training

Reduce overall intensity and volume. The hard work is already DONE!

This week is about staying sharp and allowing your body to fully recover!

Last heavy training session: 4-5 days before race day!
Focus on mobility, light runs, and technique work mid-week!
Final 1-2 days: rest or very light movement

2. Dial In Nutrition and Hydration

Now’s the time to FUEL with purpose!

Eat balanced meals: prioritise carbs, lean protein, and healthy fats! As we get closer to race day, carbs are the priority with minimal fats and fibre to avoid gut upset!
Hydrate well all week, not just the day before!
Avoid trying new foods or supplements close to race day!
PRACTICE race day nutrition!

3. Prioritise Sleep

Aim for consistent, quality sleep every night. Even if nerves hit the night before, having a few solid nights earlier in the week will make a big difference in your performance!

4. Gear Check

Lay out everything you’ll need the day before:

HYROX-approved shoes (well-broken in)
Race outfit (test it during a workout to avoid surprises)
Nutrition (gels, salt tabs, whatever you plan to take mid-race)
Change of clothes for post-race if wanted

5. Mental Prep

Visualise the race: each station, each run, how you'll handle fatigue
Have a pacing plan- BUT stay flexible
Set realistic expectations

6. Logistics & Race Day

Arrive early to allow time for check-in, warm-up, and navigating the venue!
Know your start time, wave number, and where each station is located!
Warm up properly: dynamic movements, light cardio, activation drills!

Final Tip:

TRUST your training!

You’ve put in the work - now it’s time to EXECUTE, ENJOY the experience, and SOAK in the atmosphere!

If you are still unsure how to approach your week, need help DIALLING in your TAPER or EXECUTING your NUTRITION - we are here to help, REPLY to this mail!

Speak Soon,

Team EMA