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A signpost tells me it’s time to make 100 wall balls, and I immediately smile a gigawatt smile. I realize this is not a natural reaction to anyone’s 100-rep prescription. ExerciseBut they mark the final segment of my second hierox race, and I’m on track to meet my target time in London.
You only have to go back six months to find a completely different version of me on functional fitness’s hottest platform.
At last year’s Manchester event by the time I reached the sixth of eight stations in the race – Farmer’s Cart – I was running on empty. I even got fined once or twice for getting my lap count wrong. Sweat streamed down my forehead, my throat was dry and my nipples were red from rubbing against my wet T-shirt.
So what changed? Well, after leaving Manchester disappointed with my time, I resolved to return to Hyrocks a few months later as a fitter, faster and more prepared competitor.
When? myprotein I was invited to compete in the May event at the London Olympia, here are five changes I made to cut more than 13 minutes off my time.
energize with the right food
The Hyrox race is no walk in the park, nor is it any small endeavor. When I first spoke to Elite 15 athlete Jake Dearden, he compared the effort and time commitments half Marathon,
Only a Muppet would try to tackle a half marathon on a modest Tupperware of overnight oats, yet that’s exactly what I did for my first race. I boarded an early train from Bristol before the 11.30am heat in Manchester, snatched a patch of overnight oats on the way, then walked from the station to the field and was running within minutes.
Burpee In broad jumps, my excitement started to wear off; By the end of the race I was a dead man walking. I had dramatically underestimated this incident, and for doing so I was publicly hung out to dry.
I didn’t make any such mistakes in my second race. I woke up at a reasonable hour, had a quick carb-heavy meal – leaving a few hours to digest before the event – then packed a stash of train breakfast and set off for the capital.
I also tried some full HighRocks simulations before race weekend, and found that I flagged at certain points during the race; After burpees and before lunges. rub a tube of Hyrox Energy Gel The combination of carbs and electrolytes helped me tremendously on each occasion.
I also made sure to grab a water Electrolytes The mixture of chirpy Roxzone volunteers after every round to prevent the dry mouth that plagued me six months ago.
10 second tip
Make sure you have enough fuel before the race, then experiment with intra-race fueling to find what works for you.
learn the syllabus in advance
I faced a five-minute penalty at Manchester for getting the lap count wrong – I did too little once, came in too early and backed out during the middle part of the race, then added a lap in the closing part for my own peace of mind.
Foolishly, I saw the incident this way crossfit Competitions I’ve done before, and that’s why I thought there might be a briefing before the race.
I later found out that the course details had already been emailed to you and I had missed them. So, when I got sucked into the whirlpool of unsuspecting, topless runners at the start of my race, I was a little nervous.
In my defence, the lap system can often be a little confusing – in Manchester, it was 2.3 laps for the first round and then 2.8 laps for the remaining seven.
For the London Olympia race, I forensically studied the course ahead of time, giving me a chance to tackle it without any errors.
10 second tip
Study the course map and description beforehand to avoid any confusion or penalties.
dress appropriately
A lot of men deal with Heroux going topless. At the end of the Manchester race, my chest feeling sensitive after 90 minutes of rubbing against a heavy T-shirt soaked in sweat, I understood why. I considered adopting a suit for the London event, but it didn’t really feel like my style.
Luckily, this time I was equipped with a light brown T-shirt that was not torn. I can’t say it stayed gray the whole time, but it eliminated the nipple problem, making the race much more enjoyable.
Leaving changes like your outfit untested can have an impact on your comfort, enjoyment and overall finish time, so think about what you enjoy training in and what kind of kit can help you get through the big day without a hitch.
10 second tip
Train in your race day attire before the event to ensure you can complete the competition comfortably.
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strengthen your speed
My final time in Manchester was 1 hour 28 minutes 46 seconds. My final time in London was 1 hour 15 minutes 24 seconds.
But my first race in London, the skierg, sled push and sled pull were all slow. Why? Because I let the bustling stadium in Manchester and the pre-race publicity montage on television get to me.
In my first Hyrox race, I walked out like I’d been shot out of a cannon and soon passed out. Before my second attempt, I practiced each station separately and then combined them with other running elements to see what effect they had on my heart, lungs, and body. This, gave me the fastest pace I could keep without exhausting myself on each one.
My first skierg felt lackluster as a result, and I was tempted to try to match the fiery vibe of those around me. But at the end of the race, I was grateful for my earlier silence because it allowed me to maintain my running pace.
10 second tip
To identify a fast but sustainable pace that you can maintain, practice pacing strategies during a high speed simulation or partial simulation before the event. Stick to your plan on race day and try not to get so carried away by the atmosphere that you abandon your preparation.
Read more: If you want a better Herox time, an expert says you should do these five things on race day
Treat Running Like a Skill
My biggest mistake in my first Hyrox race was thinking that a good general baseline of fitness would adequately prepare me. I soon learned that Highrocks is an endurance competition, lasting over an hour for all but the sport’s elite. More specifically, it is a running competition, in which the majority of the race is made up of running.
In other words: If you want to improve your times, you have to prioritize improving your races.
In my first race, thanks to my CrossFit background, I was successful in the sled push, farmer’s carry, sandbag lunge, and wall ball portions of the race. But everything in between felt like an obstacle.
In the months before my London race, I incorporated a Hyrox-specific workout and three running workouts (a long run, a tempo session, and an interval session) into my weekly training plans, and I got huge benefits.
Compared to other elements of fitness such as strength, running ability can be increased relatively quickly by focusing on elements such as technique, pacing and cardiorespiratory fitness. I found this to be the case, with my total race time dropping from 51 minutes to less than 40 minutes between my two HiRocks races. Even better, I felt amazing while covering the distance in about 4 minutes and 30 seconds, which helped me walk into each workout station feeling refreshed rather than groggy.
This is the thing that made the biggest difference, not only in my overall performance but also in my enjoyment of the race.
10 second tip
Include at least two dedicated weekly running sessions in your training plan in the months leading up to the event.
Read more: I Tried Training With One of the Fittest Women in the World – It Was Like Running the Terminator