Common Mistakes Every HYROX Athlete Makes (I've Made Them Too)
This topic is also available as a podcast. Listen here.
With the new HYROX season fast approaching, I want to share the mistakes I see most often in athletes — and honestly, the ones I've made myself. I've raced HYROX since January 2022, competed 15 times, and been to 2 World Championships. Here's what I've learned in regards to common mistakes.
Not Training Enough Volume
"Doing more volume than race distance is a great way to prime your body — it builds efficiency, fatigue resistance, and mindset”. If comp distance is 50m sled push or 80m burpee broad jumps, don't just train to that number. Doing more volume than race distance builds efficiency, fatigue resistance, and mental toughness.
2.Overtraining
The flip side: too many hard sessions, and thinking every session needs to be a HYROX simulation. This is a fast track to niggles and injuries, especially in the knees and Achilles.
3.Neglecting strength training
Strength work — particularly unilateral strength — is essential, since running, lunges, and sled push are all single-leg dominant movements. Build leg strength for sled push and posterior chain strength for sled pulls.
4. Not respecting rest and recovery
Treat recovery with the same discipline as a hard session. It's when your body actually adapts to training stress. Skip it and you'll plateau — or get injured.
5. Comparing yourself to others
Comparison is the thief of joy. High-volume training on social media works for some people, not everyone. If chasing someone else's programme is leaving you exhausted with no progress, it's time to reassess what actually works for you.
6.Ignoring mobility restrictions
If you can't hit squat depth on wall balls, don't just plan to "blag it" on the box at the race — fix it in training. Get a coach involved if you're not sure how.
7. Neglecting running
There's 8km of running in a HYROX. Even 10 seconds per km faster adds up to 1 minute 20 seconds over the race — find your easy wins.
8. Racing too often and expecting a PB every time
Plan your race calendar with proper training blocks to peak for key events. Some races should just be training races or fun ones (like doubles with family) — not everything needs to be a PB attempt. The more HYROXes you do, the harder PBs become anyway.
RACING MISTAKES
1. Arriving at the venue too early
Adrenaline fades if you get there and wait around too long — you can end up flat in the start tunnel.
2. Not reading the rulebook
Small rule details can work in your favour — e.g. burpee broad jump wrists only need to be within 30cm of your feet, so you don't need hands right next to your toes.
3. Starting too fast
A classic error. Go out controlled — around an RPE of 6–7. The ski isn't where the race is won, but it can be where it's lost.
4. Fixating on your "nemesis" station
Dreading a station ahead makes you tense up. Stay present and focus on the station you're actually on.
5. Losing focus and dropping laps
Keep count. If a judge makes an error, escalate to the head judge — don't just accept it.
6. Getting nutrition wrong
No need for a huge carb load — a slight increase 2 days out is enough. And never try anything new on race day.
7. Comparing bodies, not performance
Six-packs don't equal performance. You're racing for you — not to measure up against anyone else on the start line.
8. Tying your self-worth to the result
Racing is multifactorial, and some days it just isn't your day. Be proud of crossing the finish line regardless — the hardest races take as much from you mentally as physically.
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