Unless you’ve been living under a rock, you’ve most definitely come across the name Hyrox. More than just a fitness trend, Hyrox is quickly becoming one of the most talked-about fitness competitions, making its presence known in gyms and on social media.
Hyrox is a global fitness race that combines functional strength, endurance, and cardio into one timed challenge. The format is always the same: eight workout stations, each separated by a one-kilometre run. Its simple structure and high physical demand are likely the reasons behind its rapid rise in popularity.
Like with any major fitness trend, sooner or later, you’ll consider giving it a try. If you are, we recommend contacting your local EVO club first. We’ve been enthusiastic about Hyrox from the beginning, with members actively training and competing. Additionally, our club design provides you with everything you need for proper preparation. Before you jump in, though, preparation is key. To help you get it right, we’ve put together a list of the most common Hyrox mistakes and how to avoid them.
Common Hyrox mistakes (and how to avoid them)
1 – Overlooking the importance of your trainers
One proof that Hyrox isn’t just an internet sensation doomed to disappear as quickly as it appeared is that brands are now designing trainers specifically for it. Which leads us to one of the most important pieces of advice we can give: don’t overlook your trainers.
Your shoes are the most important part of your kit. Hyrox is a hybrid event that combines cardio and strength-based exercises, which often require different types of footwear. However, since a large portion of the race is running, your priority should be a pair that supports your running performance while still offering enough stability for the workout stations.
2 – Starting too fast (and having no race strategy)
Hyrox rewards a steady pace. One of the most common mistakes in any competition is attacking the first kilometre at full speed, carried away by adrenaline and the thrill of it. Without a clear strategy, you risk burning out long before the final stations.
Because the format is predictable, your approach shouldn’t be improvised. Know your pace, decide in advance how you’ll break up high-rep movements, and manage your effort from start to finish. Smart execution will always beat reckless intensity.
3 – Proper hand grip
Grip fatigue is real in Hyrox. From rowing to farmer’s carries, your hands take a beating, especially once sweat becomes a factor. To help with that, athletes can choose between two options: chalk and gloves.
If you’re going with chalk, it’s important to know the rules: only event-provided chalk may be used, and only at the workout stations where it is available (Sled Pull and Farmer’s Carry). Chalk cannot be taken to other stations, and doing so results in a time penalty.
Some athletes also choose to wear race gloves to improve grip and reduce friction. If you go that route, make sure you’ve trained with them beforehand. Race day is not the time to test new equipment.
4 – Ignoring transitions
Hyrox isn’t just about the stations, but also about what happens between them. The Roxzone, where you transition from running into each workout station, is part of the race. Moving slowly through it, hesitating before starting an exercise, or taking too long to reset can quietly cost you valuable time.
Train the way you compete. Practise running straight into movements, limiting unnecessary pauses, and managing your recovery on the move. The smoother your transitions, the more energy you preserve for the work that really counts.
