HYROX: How to Train in the Days Before?

After weeks of training, your HYROX race is finally approaching and you only have a few days left before you line up at the start. If you’ve settled into a good routine over the past few weeks, it’s crucial to know how to ease off in the days leading up to the race without coming to a complete stop.

Here are our tips to help you manage your final training sessions before race day.

The week leading up to the race, your workouts are no longer there to make you progress but to keep your body moving without tiring it out too much.

We recommend training a maximum of 2 to 3 times with:

• one gym workout at the beginning of the week.

You can do one last full‑body session of up to 45 minutes, lowering the intensity. Move with light weights or bodyweight and include enough recovery so you do not tire your body out unnecessarily.

At FLAG, we recommend the ATHLETIC or CORE classes.

• one last running session in the middle of the week.

This session should be very high‑quality and there is no need to do more than necessary. We recommend a 45‑minute run including 10 × 30 seconds of acceleration – 30 seconds of active recovery, with an RPE (rating of perceived exertion) of 6–7. No more.

This session can also be replaced by an erg machine workout at the gym, like our ENDURANCE class, for example.

• one last easy run, ideally the day before the race.

At an easy endurance pace and only for 20 to 30 minutes. If needed, this session can be replaced with cycling or the elliptical at low intensity.

So, to sum up, if your HYROX race is on Saturday, you can do:

• Monday: gym session
• Tuesday or Wednesday: running or erg session
• Friday: easy run / light cycling

The rest of the time, you rest, stay hydrated, stretch, and take care of your sleep ;)

Have a great race, everyone!