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First time at Hyrox? Here's what you should know for a safe and optimal experience

First time at Hyrox? Here's what you should know for a safe and optimal experience

First time at Hyrox? Here's what you should know for a safe and optimal experience
The AIA Hyrox Open Asian Championships 2025 will take place on June 28 and 29 at the Singapore National Stadium.
PHOTO: AIA Singapore

Are you going for your first Hyrox event? Or thinking about participating in the near future?

The popular AIA Hyrox Open Asian Championships is back and set to take place on June 28 and 29 at the Singapore National Stadium. But before you get swept up by the hype and adrenaline, it's worth knowing what you're actually getting into — and how to train safely to prevent injuries and enjoy the experience. 

For those who are unfamiliar, Hyrox is a fitness event that tests both strength and endurance. It consists of eight 1km runs, each followed by a functional fitness station. 

Think sled pushes, burpee broad jumps, wall balls and more — all back to back. 

The Hyrox race tests participants on both strength and endurance. PHOTO: Instagram/hyroxsg

But do you need to be a fitness junkie to participate in it? 

Speaking to AsiaOne, Ashley Khong, a fitness coach at UFIT — a health and sports community that also provides specialised Hyrox trainings — said that one common misconception many have about the event is that they have to be "incredibly fit" to take part. 

"While you definitely do have to have a base level of fitness, there are different categories [at Hyrox] that make it more accessible and fun, for example doubles or relay. You don't need to be an elite athlete, you just need to show up and give it your best," she said, adding that UFIT's oldest client who's taking part in Hyrox this year is 65 years old.

While you don’t need to be a star athlete to join, Hyrox isn't something that you should jump into immediately — especially for those who haven’t been very active, according to the fitness coaches that AsiaOne spoke to.

"To complete Hyrox safely and to have a good experience, you should have a base level of strength and cardio," Christine Chiam, fitness training manager at Fitness First Singapore, told AsiaOne. 

For context, having a "base level of fitness" means possessing the basic fitness level and foundation to complete the stations in Hyrox.

"Also, we need to keep in mind that more than half the race is running, so you do need a combination of aerobic and anaerobic endurance," added Anil Chugani, managing director of Fitness First Singapore. 

Anaerobic endurance refers to the body's ability to perform short and intense bursts of exercise without oxygen. 

Ashley echoes their sentiments, stating: "Given the weights involved in the stations and the intensity of the race, you need to have a foundation in strength training and conditioning to prevent injuries. It's also 8km of running, so you need to have a base level of cardiovascular fitness as well." 

As for those who have taken part in Hyrox before but haven't done so in a while, Anil also advised that it's "best to be prudent and assess your fitness level and build it up" before taking on high-intensity races like this again. 

So, how exactly do you build that fitness foundation?

For those who are joining Hyrox for the first time, coaches recommend starting training three to six months before the event depending on the participant's individual fitness level. 

"I think anywhere between three and six months would be a good timing. Similar to marathons, you need at least three months to train. It depends on the current fitness level of the person. If they're sedentary, perhaps the six months [window] would be more ideal. But if that person is already doing some general conditioning, then I think three months would be great," said Christine.

For those who aren't familiar, "conditioning" in this context means training and preparing the body to enhance overall physical fitness for a certain event or activity.

"It depends on your baseline level of fitness and training experience. I would say ideally you want 12 to 16 weeks, but if you are starting from a lower baseline, then allow six months," Ashley shared. 

She also recommends taking tests, such as a VO2 max (short for maximal volume of oxygen uptake) test to check on cardiorespiratory fitness (or the body's ability to deliver oxygen to muscles during physical activity), at the beginning of training to "set benchmarks and measure progress" as they go. 

It's also worth noting that those with pre-existing conditions and previous injuries should practise extra caution when deciding to take part in Hyrox.

"As with all strenuous physical activities, those with pre-existing conditions and injuries should have them assessed by a medical professional prior to training or participating. These include any cardiovascular and musculoskeletal and joint issues," Dr Alvin Tan, consultant orthopaedic surgeon at Pinnacle Orthopaedic Group, told AsiaOne.

Hyrox training dos and don'ts 

So, what are some of the things that you should or should not do while preparing for Hyrox? 

A must-do according to the coaches is warming up. 

"Because it (the race) can take you anything from an hour to two hours, you are going to be constantly operating at high intensity. Make sure you're really warmed up," said Anil. 

It's important to warm up when preparing for Hyrox, whether during training or on race day. PHOTO: Pexels/Mart Production

As for training, Christine shared that it's important to have a training plan, and running full simulations of the race isn't always necessary. 

"If you have time to do it, and if you can plan it into your routine, that's great. But back to the foundations, nothing beats your regular routine of three to four times of training in a week incorporating strength and cardio. You can do as many simulations as you want but if you don't have a solid structured routine then it's not going to help," she explained. 

And as the coaches mentioned, a common misconception that many might have is that going faster and harder is better — in which they beg to differ. 

Emphasising the importance of pacing yourself, Christine explained that many might tend to go all out as soon as the race starts, which results in their running out of energy towards the end. 

"Don't go crazy at the beginning. I know we're all really excited, but let's try to keep to a pace to sustain the race," she advised. 

Ashley also explained that while many think that Hyrox is "all about speed and pushing yourself to the absolute max", that isn't the case. While timing does matter to a certain extent, strategy, pacing and consistency are also really important to consider. 

"Going all out too early or pushing your limit on the stations can cost you later on in the race. Smart strategy wins," she said. 

According to the fitness coach, it's wise to keep these factors in mind leading up to the event: 

  • Familiarise yourself with the stations, including the sequence, movement standards and rules
  • Train for all aspects (running and functional movements) — don't ignore one or the other
  • Incorporate rest days, prioritising recovery and mobility
  • Work on technique and efficiency
  • Test your pacing and transitions
  • Start training early
  • To add more fun to training, find a community gym to train at
  • Invest in the correct footwear

She also advised against: 

  • Training on just one individual station
  • Training with each station in silo
  • Leaving training to the last minute
  • Skipping the basics
  • Training to failure every session (which refers to training until one is physically unable to complete another repetition)
  • Neglecting nutrition and hydration
  • Not strategising
  • Comparing with others, especially on social media 

To avoid injuries, Christine emphasised the importance of technique during training — like making sure that you have the right form during exercise. 

For beginners, she recommends finding a community of people who are also training for the race, going for group classes or opting for a personal trainer if they're unfamiliar with exercise techniques. 

Anil also recommends watching your pace and moderating the intensity of trainings. 

"There is a tendency that when the race is drawing near, everyone wants to try and run simulations. They want to try and push through this whole cycle over and over again. But if you overdo it, there's a risk of injury and you might burn yourself out. Knowing when to push ahead of the race, and knowing when to taper, it's quite an important consideration," he said. 

The managing director of Fitness First also suggested watching your nutrition habits, and avoid adopting or trying out new diets nearing the day of the event. 

"Don't get too adventurous and try different things too close to the race, because it could have an effect on your body that you might not have enough time to recover from. So whatever you're intending to do on race day in terms of what you're going to eat and how soon before the race you're going to eat, mirror that on your regular training days. So on the actual day itself, you are in peak condition," he advised. 

Diet and nutrition for Hyrox

This brings us to the question — does what you eat leading up to and during the event matter? 

According to health experts, the answer is yes.

Diane Seto, senior dietitian at Mount Elizabeth Hospital, shared with AsiaOne the importance of carbohydrates for fitness events like Hyrox. 

"Most participants complete [Hyrox] in approximately 90 minutes, making carbohydrate availability critical for performance, as carbohydrates are the body's preferred fuel source for prolonged, high-intensity exercise," she stated. 

Carbohydrates are an important energy source when training for fitness events like Hyrox. PHOTO: Pexels/Mart Production

She also suggested that in the two to three days leading up to the event, participants should focus on increasing their carbohydrate intake to top up glycogen (a form of glucose/sugar stored in our bodies found commonly in carbohydrates like rice and potatoes) stores while tapering their training to reduce glycogen use in preparation. 

"This is known as carbohydrate loading, which can help delay fatigue and support sustained effort throughout the event," the dietitian explained. 

In addition to incorporating carbohydrate-rich foods like rice, pasta, fruits and oats into one's diet, Diane also suggests moderating and reducing fat intake, maintaining balanced meals with lean protein to support recovery and muscle maintenance and to hydrate regularly.

"Plain water is sufficient in the days before the event, especially if training is reduced. Electrolytes are more useful during the event itself when sweat losses are high," she added. 

The dietitian advises against "excessive fibre" or "very high-fat" meals as they may cause bloating or gastrointestinal discomfort. 

According to Diane, some common mistakes to avoid in terms of dieting for Hyrox include: 

  • Overeating in the name of carbohydrate loading as this can lead to heaviness, poor sleep and gastrointestinal distress
  • Trying new supplements or diets as they can impact glycogen storage and lead to low energy
  • Cutting out carbohydrates just before the event as this can hasten fatigue and lead to poorer performance 

For those who are training for longer periods of time (over an hour per session) or more frequently, Louis Yap, senior dietitian at Mount Elizabeth Novena Hospital, recommends including snacks and hydration before, during and after workouts. 

Some suggestions include chocolate or soy milk, bananas or fruit juice, energy bars and sports gels or drinks. 

"For those training five or more times per week, consider protein supplements, but only after training, ideally within 15 to 30 minutes to maximise recovery timing, and always in combination with carbohydrates," he said. 

However, Louis warned against relying solely on protein during training and loading up on a full meal right before the event. 

"Consuming protein alone, especially without carbohydrates, won't effectively fuel your workouts. Carbohydrates are your primary energy source while protein aids recovery," the dietitian explained. 

Regarding not eating a full meal before the event, he said: "Eating a heavy meal an hour before can cause discomfort like side stitches. Instead, eat your last main meal three hours before the event and consider sipping on sugar and electrolyte-containing beverages closer to the start time." 

Final advice for first-timers

Participating in fitness events like Hyrox can be daunting — especially if you're taking part for the first time. 

But the coaches agree that what's most important is to train properly and enjoy the event. 

"My advice would be to train, prepare yourself and be physically and mentally in a condition such that you can actually enjoy the race on the day itself. Everyone is different. Everyone has different goals that you want to strive for. But get yourself in the physical and mental condition that [helps you] come out of the race wanting to do it again," said Anil. 

He added: "As intimidating as it can look on social media, it is very doable. But make sure you get the right guidance and support network to prepare you for the actual race itself, and you will love it." 

"Train smart, follow a Hyrox-specific training programme, pace yourself, fuel smart, set the right goal and have fun and enjoy the race, it's a celebration of the effort you've put in during training," Ashley encouraged. 

Dr Tan also advised participants not to neglect rest prior to the event and pacing during the race.

“Most importantly, enjoy the experience and celebrate your effort, regardless of your finishing time," he encouraged.

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