Guide
Your first HYROX checklist
Screenshot this the night before and send it to whoever you're racing with.
Updated Sun, Oct 18, 2026
The week before
- Learn the movement standards for every station.
- Know your division's weights and your wall ball target height (weights).
- Doubles: agree your station split in writing.
- Taper: shorter, easier sessions. The fitness is already in the bank.
The night before
- 1Eat a dinner you've had before.
- 2Lay out your kit and shoes. Nothing new on race day.
- 3Check your start time and wave.
- 4Pack fuel you've already tested in training.
- 5Set two alarms.
- 6Decide your pace for run 1, and write it down.
Race morning mistakes
- Cutting it close. Check-in, bag drop and warm-up all take time.
- Racing in brand-new shoes.
- Trying a breakfast you've never tested.
- Skipping the warm-up.
- Sprinting the first run.
What to pack
- Photo ID and your booking confirmation
- Running shoes you've trained in
- Race kit, plus warm layers for before and after
- Water bottle and tested fuel
- Grip aids only if your rulebook allows them
- A change of clothes and a recovery snack
Questions
What should I eat before my first HYROX?
Something you've eaten before a hard training session. Race day is not the day to try a new breakfast, gel or drink.
When should I arrive for a HYROX race?
Early enough for check-in, bag drop and a proper warm-up before your wave. Check your event's schedule for exact times.
Get a plan built for your first race
Answer four questions and Cheetah gives you a week-by-week plan for your level and equipment.
Read next
How to pace your first HYROXThe most common first-HYROX mistake is sprinting the first 1 km. How to pace the runs, the SkiErg and the stations so you finish strong.Read the guideThe 8 HYROX stations, in orderAll 8 HYROX stations in race order with distances, 2026/27 weights and one first-timer tip for each, from the SkiErg to the 100 wall balls.Read the guideHYROX weights for 2026/27Every HYROX station weight for 2026/27 in kg and lb: Open, Pro, Doubles and Relay, from the official rulebooks, plus wall ball target heights.Read the guide