Hyrox race day checklist: what to pack, eat and do

Race day goes better when the boring things are already sorted. This checklist covers the week before, what to pack, what to eat and what to do once you arrive.

Rules differ by event and season. Read your event's athlete guide and the official rulebook, and treat this as a base to adjust.

One week out

• Confirm your start time, venue and how you will get there.
• Do your last hard session. After that, keep things easy and short.
• Break in your race shoes if you have not already. Nothing new on race day.
• Draft your pack list and start laying things out.

Three days out

• Eat normal food and drink plenty of water. No experiments.
• Go to bed early. Sleep over several nights counts, not just the night before.
• Check the weather and think about your kit.

The day before

• Do an easy shakeout run or walk.
• Lay out your kit, ID and registration details.
• Eat a familiar dinner a bit earlier than usual, and avoid anything very spicy, fried or heavy.

What to pack

• Shoes you have already trained in.
• Race kit that stays put when you lunge and bend, and a spare dry set.
• Photo ID and your registration confirmation.
• A water bottle, a towel and a small bag.
• Any food or drink you plan to use, tried in training first.

Check whether phones, headphones and your own food or drink are allowed on the race floor. Rules vary, so do not assume.

Work backwards from your start time

Take your wave time and write a time next to each step. These gaps are typical, so adjust them to your event guide.

• Wake up: about 4 hours before your start.
• Breakfast: 2 to 3 hours before.
• Arrive: with time to check in, drop your bag and warm up, usually at least an hour before.
• Warm up: 10 to 15 minutes, finishing a few minutes before you walk to the start.
• At the start area: about 10 minutes before your wave, calm, with water.

Put the times in a note on your phone and screenshot it, so you are not doing sums on the morning.

Race morning

• Eat 2 to 3 hours before your start. Something you know sits well, like oats, poha or toast with eggs, and a banana.
• Arrive early so you can check in, drop your bag and warm up without rushing.
• Warm up for about 10 to 15 minutes: an easy jog, leg swings, a few squats and a few slow burpees. You are switching on, not training.
• Walk to the start calm. Sip water.

During the race

• Start the first run slower than feels natural. See our pacing guide.
• Move through the transitions with purpose. Read about the roxzone.
• Sip water when you can.
• Break the long stations into sets before you are forced to.
• If you feel unwell, slow down and tell a marshal.

After the race

Walk a little. Eat and drink within an hour or two. Write down your splits while you remember how each part felt. Then pick the next small goal, using the race time calculator.

Questions people ask

What should I eat before a Hyrox?

Something you already know sits well, 2 to 3 hours before your start. Keep it simple and familiar. Never try a new food on race day.

How early should I arrive?

Early enough to check in, drop your bag, warm up and use the toilet without rushing. Your event guide lists check-in times.

Should I race in new shoes or kit?

No. Wear what you have trained in, so nothing rubs or slips when you are tired.

What do I do if the day is hot?

Slow your early pace, sip water at every chance and start hydrating the day before. Read training in Indian heat.