How to prepare for the Hyrox race – training, nutrition & recovery
- 9 min reading time
Are you planning to do Hyrox? Then good preparation is important. Start training early, 8-12 weeks in advance, focus on the right Hyrox exercises, work on your endurance, make sure you get enough nutrients, and last but not least: schedule rest moments so your body can recover!
At Haarspullen, every day is hair day – so also when you’re getting ready for one of the most popular fitness races right now: Hyrox. Whether you’ve participated before or are still considering it, we cheer you on and help you get started. From training and nutrition to hair, outfit, and recovery: with these tips, you’re fully ready to crush it.
Hyrox: what is it and why is it so popular?
Hyrox is a combination of running and functional fitness, divided over 8 rounds of running alternated with 8 workout stations. Think ski-erg, sled push, farmers carry, and wall balls. Sounds tough? It is – but that’s exactly why Hyrox is so wildly popular.
What makes Hyrox different from other fitness competitions?
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Everyone can participate – from beginners to elite athletes
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You compete against the clock and yourself
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Worldwide competition with rankings
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Really helps you get fit, both cardio and strength
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And let's be honest: it just feels good to complete something so physical, right?
Hyrox fits perfectly with the trend where functional fitness and mental perseverance are central. No fluff, no show-off – just real performance. Do you get the Hyrox hype? Maybe you even want to participate? We help you prepare!
How can I best prepare for Hyrox?
A good preparation for Hyrox is key. Hyrox requires a combination of strength, endurance, and focus. Here are our main tips:
1. Which exercises do I have to do during Hyrox?
Hyrox consists of eight fitness exercises. These are divided over eight stations that you have to run to each time. These are the eight exercises you will do during Hyrox:
- 1000 meter on the Ski Erg
- 50 meter sled push
- 50 meter sled pull
- 80 meter burpee broad jump
- 1000 meter rowing on the RowErg
- 200 meter farmers carry
- 100 meter sandbag lunges
- 100 wall balls
2. How long should I train for the Hyrox?
It is recommended to train intensively for at least 8 to 12 weeks before the Hyrox is scheduled! Plan 3-4 training sessions per week at least 8-12 weeks in advance. Combine running, strength training and functional circuits. Make sure to take enough rest between training days so your muscles can recover, but of course not too much rest. It’s all about balance!
3. Work on your weak points during your training
Not good at sled push or wall balls? Practice those parts separately, alongside your regular training.
4. Recovery is just as important as training
Make sure to have enough rest moments. Quality > quantity. During rest moments you give your muscles time to recover and grow!
5. Which nutrition helps improve sports performance?
Ensure a balanced diet with enough protein, complex carbohydrates and healthy fats.
The popular protein shakes you probably know it, but it is even more important to get the right nutrients through your ‘normal food’. Think of quark, banana, peanut butter, cottage cheese, (vegan) chicken breast or dates! A good pre workout snack is for example a small handful of walnuts with honey, dates or a banana with peanut butter, doesn’t sound so bad, right?
It is important to eat enough protein after exercising so your muscles can recover, for example have a nice bowl of quark or go for a Post Workout Shake!
6. Dietary supplements that support sports performance
Besides the right nutrition, you can also add extra supplements to take to give your body and sports performance a boost. For example, a Pre Workout Shake nice for when you have less time in a day or are on the go. Some dietary supplements recommended for dedicated athletes are:
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Creatine for more strength
- BCAAs to limit muscle breakdown, the BCAA 4:1:1 from Vitakruid also has a delicious fresh taste!
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Magnesium and Zinc for muscle recovery and energy
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And a good multivitamin, for example from Vitakruid, to support your resistance
How do you train specifically for the Hyrox?
The Hyrox consists of a combination of 8x 1 km running and 8 fixed exercises. These are the stations:
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SkiErg
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Sled Push
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Sled Pull
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Burpee Broad Jumps
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Rowing
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Farmers Carry
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Sandbag Lunges
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Wall Balls
Train specifically for the Hyrox with circuits alternating cardio and strength, for example:
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1 km run → sled push
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800m run → rowing
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600m run → wall balls
Supplement tip:
During intense training weeks you can Vitakruid Magnesium Taurate used for less muscle cramping and better recovery. Also the Vitakruid B12 Combi 6000 helps keep your energy levels high. For the beauty lovers: Vitakruid Beauty Whey Vanilla is really a must-have! This protein powder is enriched with collagen, so you not only support your muscles but also give your skin, hair, and nails a boost!
Hair, shoes & outfit: how to go Hyrox-proof on the floor
Nothing’s more annoying than hair in your face or shoes that cause blisters. At the same time, you might want to look a bit nice for the supporters. We answer your question: “Hyrox, what to do with my hair, shoes, and outfit?”
Which shoes are best to wear during Hyrox?
Choose shoes with enough grip and stability. Hyrox isn’t just a running race, so don’t pick only lightweight sneakers. A cross-training shoe is perfect.
What should I wear during Hyrox?
Go for breathable sportswear that’s tight enough not to catch on anything, but comfortable enough to move in. Bonus points for compression leggings or socks: helps with recovery!
Hyrox-proof hairstyle
Wear your hair tight – in a bun, braid, or sleek ponytail use a hair tie to make sure your hair tie doesn’t slip. And don’t forget this lifesaver not for after your race:
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Bumble and Bumble Post Workout Dry Shampoo Mist
This dry shampoo refreshes your hair right after your workout. No greasiness, no wash needed.
Finish strong: how to recover well after Hyrox
Finish! How do you recover after Hyrox? After Hyrox, your body really needs recovery. Here’s how to give yourself the best care after that brutal Hyrox performance:
1. Hydrate immediately
Drink water or an electrolyte mix within 30 minutes after the race.
2. Proteins = muscle recovery
A Post-Workout Shake with proteins (e.g. whey) helps your muscles recover and build.
3. Sleep!
Sleep is the moment your body recovers. Aim for 8 hours of sleep.
4. Magnesium or relaxing supplements
Use for example Vitakruid Magnesium Malate to relax your muscles.
5. Selfcare
A warm bath, a foam roller session, a hair care moment with your fave products – you’ve earned it.
Ready, set, Hyrox!
Whether you’re joining for fun, perseverance, or to break your personal record: Hyrox is a mental and physical test that brings out your inner strength. We’re proud of you! And you? You’re ready – from supplements to styling.
Check all must-haves for your Hyrox journey at haarspullen.nl
