.62 mile (1km)

Station 1: 1,000m ski

.62 mile run

Station 2: Sled Push 226lbs for 50m

.62 mile run

Station3: Sled Pull 170lbs for 50m

.62 mile run

Station 4: 80m of Burpee Broad Jumps

.62 mile run

Station 5: 1,000m Row 

.62 mile run

Station 6: 2x35lbs Farmers Carry for 200m

.62 mile run 

Station 7: 22lbs Sandbag Lunges for 100m

.62 mile run

Station 8: 100 Wall balls w/ 9lbs

FINISH!

How did I train?

Race Day / Logistics

Blog Notes

This is where I really went on a whim! Unlike running races such as half and full marathons, I didnt see any straight forward training programs that didnt include paying for a guide, or hiring a coach. I mainly used TikTok, various influencers (I will list in the blog notes) and experience training for other races to do what worked best for me. I’m not someone who sticks to programs to a T. I prefer listening to my body and experimenting with different avenues, so in a way, this was perfect for me, though it did not ease my nerves on race day! If you’re looking for that peace of mind, I’d recommend first joining a gym that is a Hyrox affiliate near you, doing lots of research to develop your own plan, or finding a program online. 

My race day was April 26th and I began training in January. I joined a gym called The Health Club CLT, which had most of the equipment I’d be using on race day. As a runner, I knew I had a leg up, but running on compromised legs, continuously shifting between zone 2-3 and zone 5, was an entirely different beast. I’ve listed my weekly splits for approximately a 14-week training period below. I progressively increased weight and running distance as the weeks progressed. Note, I am obviously not a certified trainer in any way! I’m just sharing what worked for me as an active person. 

Day 1: circuit workout with weights (examples included in blog notes)

Day 2: 1 long run, ideally you want to be able to run 8-10 miles comfortably before race day

Day 3: Low intensity workout; hot yoga, pilates, dynamic stretching to avoid injury 

Day 4: circuit workout 

Day 5: interval run 

Day 6/7: rest or low-impact activity such as hiking or walking 

Repeat for 14 weeks, tapering down the week of race day

About 1-2 weeks before race day, Hyrox will publish a map with each station, spectator areas, the laps you’ll need to run, and more. About a week before, you’ll receive your individual start time and heat. The Atlanta Hyrox was broken out into Saturday and Sunday with non-stop heats, so the convention center was roaring with excitement the entire weekend, although it can be overwhelming and intimidating upon arrival. My heat started on Saturday the 26th at 4:30pm. They recommend you arrive at the convention center at least an hour and a half before your start to check in, get your tracker hooked up, warmup etc. It’s fun to cheer on the other athletes and get your bearings. However, I admittedly didn’t feel great after watching the fittest people I’ve ever seen, huffing and puffing their way through each station. 

The race is just as mentally stimulating as it is physical. Thankfully, I had a substantial support system with three of my best friends and two of our moms who came to support, which made a huge difference! My mom actually surprised me the day of the race, with my incredible friends coordinating the whole surprise. When she showed up at breakfast, I was overwhelmed with emotion, it took me a few minutes to realize it was her LOL. Another reminder that no matter how old you get, sometimes you need your mom to ease your anxiety!

I left to go to the warmup area about 30 minutes before my start, where I used the sled pull for the first time since my gym didn’t have a rope. Once I felt confident with the equipment and shook out my nerves, we entered the start tunnel 10 minutes before our start time. This is where they go over all the information that is custom to this venue, such as the number of laps between each station, and ways you could get disqualified. Given the layout, and various weights/heats, you must pay close attention to what you’re doing and where you’re going next. It’s easy to accidentally skip a lap or grab extra weight, so don’t hesitate to ask a judge for clarification. 

The first run and station (1,000m ski) I paced myself well, careful not to let my adrenaline exert all my energy. Where I really messed up, was actually my best station, sled push. I knew this was my strongest station, so I excitedly plowed through the sled push. I later realized I placed 35th out of the ~900 women in my heat,  which is great and all until you realize you’re dead and dizzy after the 3rd station (sled pull). Won’t be making that mistake again! I jogged out the next run and felt better just in time to get killed by the 80m of burpees. The judges are extremely particular with your feet and hand placement on these, so be conscious of that. I used the 5th station (rowing) to catch my breath and chat with my spectators, who were easily able to follow me from station to station. I breezed through the farmers carry, then got ready for the last challenging station, sandbag lunges. This is why I suggest you pay close attention to what you’re doing, because I accidentally grabbed the 45lbs sandbag instead of the 22lbs I was supposed to carry. I didn’t know this until after the race when my friends told me, but I sure as hell felt that extra weight as I massively struggled through that station. You’re also not allowed to drop the sandbag at any time, or you have to start over:). 

After lunges, I walked / jogged the last kilometer before wall balls. The final two runs, I felt significant lactic acid buildup in my legs with some cramping, even with the gel I took halfway through the race. I took a second to refuel, but was careful to keep my body moving. The last station (wall balls) has a judge over every participant, making sure you’re getting low enough and hitting the target. I’ll be honest, when I reached 100 and the judge told me I had to give him 4 more, I almost used my last bit of energy to lunge at him. Instead, I took the high road (not without a few choice words) finished up the remaining reps, and crossed the finish line at 1 hour and 50 minutes. I wasn’t doing it for time, so I didn’t really care when I finished. Overall, I was pleased given a few hiccups along the way!

I wobbled over to meet my friends and family to celebrate. I had to reassure my mom who was in tears, that I am in fact, all in one piece! We got out of there and went to our hotel room for a much-needed shower and champagne before dinner downtown. I can honestly say the experience was nothing short of brutal, and I 100% would do it again! If you’re looking for a real mental and physical challenge, I’d recommend signing up early, tickets sell out fast. They also offer mixed and same gender doubles, where you run with your partner and split up the reps for each station. I’ll link a few of my circuit workouts, things I bought to prep, and people I followed online during the training process. 

10 Killer Workout Circuits- progressing in difficulty

Hyrox Social Media Accounts to follow (TikTok)

-@celiaparker8 

-@lifting_queen_dom