Introduction
Race week is not the time to get fitter. It is the time to arrive fresh, fuelled, and confident. This practical checklist simplifies the last seven days so you manage training load, food, fluids, sleep, and mindset without second-guessing. Pair it with your registered event in the RB100 Fitness Racing Events Calendar and keep all timings relative to your start.
“A great HYROX begins before you enter the arena. Preparation creates calm.”
— RB100.Fitness
T-7 to T-5: Set the rhythm
Training load
- Cut volume to ~75% of normal.
- Keep intensity sharp with short strides or 3–4×30 sec efforts on run or SkiErg.
- Avoid new movements that cause soreness.
Fuel and hydration
- Baseline carbs at 4–5 g/kg.
- Protein 1.8–2.0 g/kg to support repair.
- 35–45 ml water/kg across the day with light electrolytes.
Sleep
- Lock bedtime and wake time within 30 minutes.
- Protect 8 hours on at least two nights.
Useful reads:
Weekly Engine Builder: The HYROX Cardio Template
T-4 to T-3: Prime and protect
Training load
- Reduce volume to ~60%.
- One short threshold tune-up: 3×1 km at race pace with full recovery.
- Light technique touches on sled push, pull, and wall balls.
Fuel and hydration
- Carbs 5–6 g/kg.
- Keep fat low to moderate for digestion comfort.
- Add electrolytes to one bottle daily.
Mobility
- 10–15 minutes daily for hips, calves, T-spine.
- Easy foam rolling, no deep tissue that leaves you bruised.
Useful reads:
T-2: The long sleep
Training load
- Shorter session only: 20–30 min easy run or row, 4×10-second relaxed strides.
- Light station touches for confidence, not fatigue.
Fuel and hydration
- Carbs 6–7 g/kg.
- Salt meals lightly.
- 2.5–3.5 L fluids over the day depending on size and heat.
Sleep
- Aim for your longest sleep of the week.
- Pack your race bag before bed.
Useful reads:
Pre-Race Nutrition: What to Eat Before HYROX
T-1: Calm, carbs, and clarity
Training load
- Rest or 15–20 min shake-out with a few mobility flows.
- No heavy strength. No last-minute tests.
Meals
- Low fibre, familiar foods.
- Example dinner: white rice, lean protein, easy veg, light sauce.
Hydration
- 500–800 mg sodium per litre of water.
- Stop heavy drinking 60–90 minutes before bed.
Logistics
- Confirm venue map and call-time at hyrox.com or your entry email.
- Pin your heat start, plan arrival, and warm-up windows.
Sleep
- If nerves hit, prioritise time in bed. One lighter night is fine if T-2 was strong.
Useful reads:
Heart Rate, Pace or RPE: The Best Way to PACE a HYROX
Race morning: Routine beats motivation
3 hours out
- Breakfast 1–3 g carbs/kg + ~20 g protein.
- Sip 400–600 ml fluids with electrolytes.
60 minutes out
- Optional caffeine 3–5 mg/kg if tested in training.
- Warm-up: 8–10 min easy run or row, mobility, 3–4 short pick-ups.
15 minutes out
- Final bathroom stop.
- Half gel or banana if you prefer a top-up.
- Two deep breaths at the start zone.
Useful reads:
On the course: Simple rules
- Run splits inside your tested race pace.
- Breathe before you grip.
- Two small sips every 2–3 stations if available.
- Smooth transitions save more time than wild surges.
Helpful technique primers:
Post-race: Start the next cycle well
- 1–1.2 g carbs/kg and 20–30 g protein within 30 minutes.
- 1.5 L fluid per kg body mass lost.
- 10 minutes easy walk and gentle mobility.
- Sleep 8+ hours that night.
- If you have another heat, follow Recovery Between HYROX Heats.
Packing checklist
- Race kit, socks, spare top
- Shoes you trained in
- Gels or snacks you have tested
- Two bottles with electrolytes
- Small towel and tape
- Photo ID, registration email, and start timeSee event logistics at hyrox.com and practical tips from the community on roxfit.app and roxlyfe.com.
Summary
Keep race week simple. Reduce load, raise sleep, eat familiar foods, and hydrate with purpose. Arrive early, breathe often, and move smoothly. Precision in the final seven days creates confidence on the start line for Season 2025/2026.
