ABDALLAH MEKKY

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HYROX RACE-DAY CHECKLIST

A general checklist for your first HYROX: what to confirm in the weeks before, what to pack, what to eat, a simple race plan, and what to do afterwards.

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IN THE WEEKS BEFORE

  • Confirm your start time, venue and entry requirements in the official athlete guide.
  • Read the current rulebook and movement standards for every station.
  • Check the station weights for your division and season.
  • Set pacing targets for the runs and each station.
  • Plan how you will travel to the venue and when you will arrive.

GEAR

  • Shoes you have already trained in — nothing brand new on race day.
  • Clothing you have trained in, suited to the venue and weather.
  • A spare top, socks and dry clothes for afterwards.
  • Water bottle and a small towel.
  • Anything optional (gloves, grip aids, watch or heart-rate strap): check the rules before you bring it.

FOOD AND FLUIDS

  • Eat familiar foods; nothing new on race day.
  • Drink well in the days before, not just on the morning.
  • Have the pre-race snack and timing you have practised.
  • Pack food and drink for straight after the race.

RACE PLAN

  • Start the first run controlled.
  • Keep the SkiErg steady; it is the first station, not the finish line.
  • Choose a plan for breaking the wall balls into small sets before you fail.
  • Move through the transition area calmly and keep it short.
  • Pick one simple cue for each station.

AFTERWARDS

  • Walk, cool down, eat and drink.
  • Check your official result and splits.
  • Write down one thing that went well and one to improve.

General guidance, not medical advice. Rules, divisions and requirements vary by event and season: always follow the official athlete guide on hyrox.com. Plan your targets with the pacing planner.

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QUESTIONS & ANSWERS

What should I bring to a HYROX race?

Shoes and clothing you have trained in, spare dry clothes, water and a towel, plus food for afterwards. Check the rules before bringing optional items such as gloves, grip aids or a watch.

Can I print the HYROX checklist?

Yes. Use the print button on the page or download the one-page PDF.

Does the checklist replace the official athlete guide?

No. Rules, divisions and requirements vary by event and season, so always follow the official athlete guide on hyrox.com.