How to warm up for a HYROX race

HYROX is an intense race and you’ll want to warm up properly to maximise your performance and reduce the risk of injury. It helps by increasing your heart rate and blood flow, and improving range of motion and muscle function. It also prepares you mentally for the race.

You should include:

1) a gradual increase in intensity (light cardio and stretching)

2) race pace efforts to get the heart rate up, and

3) a short rest period before you start your race.

This is my go-to warm up routine:

LIGHT CARDIO
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Jog 3-5 minutes
High knees 10 seconds, jog back (x2)
Heel kicks (heel to butt) 10 seconds, jog back (x2)
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STRETCH
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Double leg hip bridge, 15-20 reps
Single leg hip bridge, 10-15 reps each leg
World’s greatest stretch, 10-15 reps each side
Other dynamic stretches for lower body muscles (calves, hamstrings, quads)
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RAISE YOUR HEART RATE
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250m ski, at or above race pace
Rest 1 minute
250m row, at or above race pace
Rest 1 minute
250m run, at or above race pace
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FINAL 10 MINUTES before heading into the START area
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Try out some of the movements and equipment (sleds, sandbag lunges)
Hydrate and take a gel
Check your timing strap is on

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After warming up, you should be resting 5-15 minutes before the start gun.