HYROX: 10 common mistakes and how to avoid them
HYROX is growing rapidly in Portugal and around the world. The combination of running with high-intensity functional exercises makes this competition challenging, comprehensive, and addictive. But, as with any demanding discipline, mistakes are common—especially in the first training sessions or races.
In this article, we present 10 common mistakes in HYROX and how you can avoid them , either to improve your performance or to prevent injuries.
1. Ignoring pacing early on
Mistake: Starting the initial race too fast, due to adrenaline or nervousness.
How to avoid: Maintain a moderate pace for the first 1 to 2 km. The HYROX is a long race—managing your effort is key.
2. Train only running or only functional exercises
Error: Focusing only on one part of the race (race or functional station).
How to avoid it: The secret is in the transition. Practice running blocks + station (e.g., 1 km + wall balls), simulating the real-life race.
3. Neglecting technique on stations like Sled Push or Wall Balls
Error: Forcing load or speed without correct technique, which can lead to injury or premature wear.
How to avoid: Work on technique with progressive loads. With sled pushes , use your entire body. With wall balls , pay attention to your posture and squat depth.
4. Not training the mental and physical transition between running and exercise
Mistake: Stopping suddenly or panicking because your legs feel heavy.
How to avoid: Includes interval training focusing on transitions, and works on breathing and mental control in the first repetitions of each station.
5. Forgetting to warm up
Error: Entering the test or training without activating the body correctly.
How to avoid: Warm up for 10 to 15 minutes, focusing on mobility, light cardio, and muscle activation. This helps improve performance and prevents injuries.
6. Lack of specific strength work
Mistake: Training only with body weight or cardio, devaluing strength.
How to avoid: Include strength training in the plan, focusing on the main muscle groups used in HYROX: legs, core, back and shoulders.
7. Neglecting pre-race nutrition and hydration
Mistake: Eating too close to the test, or not drinking enough fluids.
How to avoid: Eat a light meal 2 to 3 hours before the race and stay well hydrated the day before. Avoid trying new supplements on the day of the event.
8. Underestimating the importance of the core
Mistake: Not training the core specifically, which affects stability and posture.
How to avoid: Introduce exercises like plank, bird dog, hollow hold and side plank into your weekly workouts.
9. Lack of strategy at stations
Mistake: Trying to do everything at once, without pauses or control.
How to avoid: Plan short breaks and controlled breathing. For example, with Wall Balls , you can divide into sets of 10 with breathing between sets.
10. Not respecting rest and recovery
Mistake: Training intensely every day without adequate recovery.
How to avoid: Include active rest days, stretching, and a good night's sleep. The body evolves through rest , not training.
🔁 Summary: The most common errors in HYROX
| Error | How to avoid |
|---|---|
| Starting too fast | Controlled pace at the beginning |
| Train only running or only stations | Combined and functional training |
| Careless technique | Focus on execution with progressive load |
| Ignore transitions | Realistic test simulation |
| Do not heat | Complete warm-up before training/competition |
| Lack of strength training | Inclusion of strength training |
| Inadequate nutrition | Meal planning and hydration |
| Weak core | Specific stability training |
| Lack of strategy | Smart repetition breakdown |
| Excessive training | Active recovery and rest |
🏁 Conclusion
HYROX is a test of endurance, strength, strategy, and mindset. Avoiding these mistakes will help you have a more positive, safer experience, and better results. If you're preparing for your first race or want to improve your time, remember: smart preparation starts with being aware of your mistakes.
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