Race week checklist · HYROX

HYROX race weekSOULRNR coaching. Nothing new this week.

Loads

Your numbers

Follows your division

Station	Load	Distance or reps
1 · SkiErg	body weight	1,000 m
2 · Sled Push	102 kg225 lb	50 m
3 · Sled Pull	78 kg172 lb	50 m
4 · Burpee Broad Jumps	body weight	80 m
5 · Rowing	body weight	1,000 m
6 · Farmers Carry	2 × 16 kg2 × 35 lb	200 m
7 · Sandbag Lunges	10 kg22 lb	100 m
8 · Wall Balls	4 kg · 2.70 m9 lb ball · 8 ft 10 in target	100 reps

Pick your division once at the top and this sheet shows your loads. Mixed and Doubles teams: the doubles page says which button is yours.

The week

The week, day by day

Shown for a Saturday race. Slide the rows to your heat day.

Day	Session	Dose
7 days out	Last quality session, at half volume	Half of your biggest session. Four rounds of 1 km at goal pace with one station each is plenty.
6 days out	Easy run	Half of your usual long run, conversational the whole way.
5 days out	Strength, lighter	About 70 percent of a normal strength day. No lunge volume.
4 days out	Sharpener. The last hard effort.	Three times 1 km at goal pace, ten wall balls after each. Short and crisp, then stop.
3 days out	Easy run	35 to 40 minutes, easy.
2 days out	Shakeout	15 to 20 minutes easy, a few strides, a few touches at race weight: one sled length, ten wall balls.
1 day out	Off	Packet pick-up, carbs you know, kit laid out, bed early. The night before is often short, so bank sleep all week.

This is a steep, one-week taper: total volume drops to about half of your peak week, intensity stays, and short sharp touches keep you crisp. Scale every row to your own sessions. If you must err, err light: nothing you do this week adds fitness, and doing less feels worse than it is.

Pack

Pack it the night before

The shoes you trained in, and the socks.
Race top and bottoms, laid out, with your number if you have it.
Wristband or ticket on your phone, and ID.
Watch, charged.
The fuel you practiced with. Nothing you have not used in training.
A bottle of water for the wait.
Chalk, if you use it. The rulebook allows it at the sled pull and the farmers carry only.
A warm layer for before the start, and a towel and change of clothes for after.
Your pace per kilometer, written where you can see it.
Doubles: the plan card, filled in.

Race morning

Race morning, by the clock

3 hours outThe breakfast you practiced. Sip water, do not chug it.
90 minutes outArrive. Check in, find the start corral, and find the Roxzone.
45 minutes outWarm up: ten minutes easy jogging, five minutes of hips, ankles and upper back, three or four strides that build to race pace, ten air squats, and a handful of light wall balls or one sled touch if the warm-up area has them.
15 minutes outIn the corral. Breathe low and slow. Last sip.
The gunThe first run is the slowest you will feel like going. Go slower than that. Run 1 is for arriving at the SkiErg with a heart rate you can work from.

At the venue

Three things to check at the venue

The wall ball target. Find the line on this rig: 2.70 m (8 ft 10 in) for women, 3.00 m (9 ft 10 in) for men. Throw to the line, not above it.
The carpet. A sled on race carpet can feel much heavier than your turf. Pace the push by effort, not by the time you had in training.
The Roxzone. Walk it once. Know where you enter each station and where you leave for the run. Every 1,000 m (0.62 mi) starts and ends there.

Race week. Nothing new.

Your numbers

The week, day by day

Pack it the night before

Race morning, by the clock

Three things to check at the venue

After the line

Train it with us.

Where should we send it?