How to tackle your Hyrox race – 7 tips from trainers and past champion
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High Performance Sport Institute sports scientist and F45 head coach Bay Pang Boon highlights the importance of participants paying extra attention to their diet and sleep.
PHOTO: COURTESY OF BAY PANG BOON
- Experts recommend carb-loading the day before Hyrox, with simple carbs like rice or bananas. Avoid experimenting with new foods on race day for optimal energy.
- Plan race day details, including wake-up time, meals, and warm-up, to reduce stress. Arrive 2-3 hours early to acclimatise to the environment.
- Pace yourself during the race; avoid starting too fast. "Keep something in reserve until after the sleds" says Errington, and be aware of your body's signals.
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SINGAPORE – A test of strength and endurance, Hyrox also demands careful planning, discipline and composure.
Ahead of the April 3-5 AIA Hyrox Singapore at the National Stadium, The Straits Times got tips on how to tackle the race from High Performance Sport Institute (HPSI) sports scientist and F45 head coach Bay Pang Boon; F45 trainer April Kong; and Ilona-Jade Errington, the Hyrox Singapore 2024 pro and 2025 doubles pro champion.
1. Start with what’s on your plate
Bay highlighted the importance of participants paying extra attention to their diet and sleep the day before the race.
He said: “You want to ensure that you are not consuming less carbs than normal because on the day of the race, you want your body and muscles to already be saturated with carbs, which provide the energy for the race.”
Errington sticks to the familiar, eating digestible carbohydrates such as rice, toast and bananas, often opting for chicken rice the night before a race. Kong recommended carbohydrates with a bit of protein, stressing that race day is not the time to experiment.
2. Fuel with purpose on race day
When you eat on race day is also important. Bay recommends building a four-hour window leading up to your start time. The meal should include a bit of protein, carbohydrates, and some vegetables.
Closer to the race, the strategy shifts. About two hours before the start, the focus should be on fast-digesting carbohydrates, with minimal protein and fibre.
Foods like white bread and rice are ideal.
He advised avoiding dairy and spicy food, both of which can increase the risk of stomach discomfort during the race.
Hydration is just as important. In Singapore’s heat and humidity, both Errington and Kong stressed the importance of taking electrolytes before and during the race, which can also help prevent cramp.
Errington also has an energy gel midway to maintain her energy levels, while Kong keeps it simple with gummies.
3. Plan ahead to stay in control
Kong has learnt the importance of planning her race day down to the details – from wake-up times to meals, travel and warm-up.
She said: “I used to wing it for earlier races and always felt rushed and anxious before starting.
“Now I plan everything the night before, and it makes me feel way more in control and calm going into the race.”
Getting there at least two to three hours before your wave creates space to settle in, navigate the venue and avoid last-minute panic.
For Bay, this also plays a key role in managing race anxiety. Spending time in the arena allows participants to adjust to the environment and realise that Hyrox is not just for elite athletes.
He said: “Once they start observing their surroundings, they realise that actually there’s a lot of people there who aren’t what we typically perceive as very fit, and a lot of people are doing this race very casually.
“That sets the whole narrative around for them, and they might then feel less intimidated.”
4. Learn the course before you race it
Understanding the layout and knowing the key areas such as the station locations, entry and exit points and hydration areas can help one move more efficiently on race day, said Bay.
Errington agreed, noting that small details, such as knowing when to enter the running lap, can prevent costly mistakes like missing or adding extra distance.
5. Warm up with intention, not exhaustion
A proper warm-up is essential. Bay recommends starting the warm-up 30 to 40 minutes before one’s wave, and doing test runs of a few stations such as the wall ball and equipment in the warm-up area.
This can be helpful, especially since competition gear may feel different from what participants may be used to in training.
While warming up is important, Errington cautioned against overdoing it. She said: “Focus on running, muscle activation and a few short efforts to get your system ready.
“Testing equipment is fine if it builds your confidence. But keep it short and easy so you don’t leave your race in the warm-up zone.”
Ilona-Jade Errington cautioned against going all out at the start of the race, with Hyrox rewarding those who hold it together the longest, not those who go the hardest first.
PHOTO: COURTESY OF SHERRY WONG
6. Pace yourself
Knowing your pace is important. So that on race day, when the adrenaline kicks in, you are not influenced by other people’s pace.
Emphasising that Hyrox rewards those who hold it together the longest, not those who go the hardest first, Errington said one of the biggest mistakes is going out too hard.
She said: “It’s easy to get carried away on the first run or the SkiErg, but the best races are built on restraint early on.”
7. Stay aware and know when to stop
Even with the best preparation, races rarely go perfectly.
Staying aware of your body – your pace, your fatigue levels and how you feel at each station – can help you make better decisions throughout the race.
Click here to view a deep dive into the race.
Additional reporting by Sienna Yang
