What I Learned From My First Hyrox

Rhys Laugharne - 27th January 2025

Taking on my first Hyrox was an incredible experience—intense, challenging, and hugely rewarding. It pushed me to my limits but also taught me some valuable lessons about strategy, technique, and preparation. Here are the key takeaways from my debut event and how I’ve adjusted my training to improve for the future.

Lessons from My First Hyrox

1. The Roxzone Is Bigger Than You Think: Transitioning between stations and laps involves navigating the Roxzone, and it’s much larger than I anticipated. This added unexpected time and distance to my overall effort. Planning how to move through this area more efficiently is crucial.

   
   

2. Keep Track of Your Laps: With the adrenaline pumping and the focus on maintaining pace, it’s surprisingly easy to lose count of your laps. Trust me, over- or under-running can cost valuable time and energy.

   
   

3. Dry Mouth Is a Real Issue: The intensity of the event left my mouth incredibly dry, but spending too much time at water stations can break momentum. Finding the balance is key.

   
   

4. Sled Pull Requires Focus: Counting the lengths of the sled pull was trickier than I expected. It’s easy to lose track, especially when fatigue sets in, so staying mentally sharp here is vital.

   
   

5. Burpee Broad Jumps Need Efficiency: This station was particularly taxing. My burpee technique wasn’t as energy-efficient as it could have been, leading to unnecessary fatigue.

   
   

6. Get Full Extension Between Lunges: I learned

   
   
   
   

   that failing to fully extend between lunges not only wastes energy but also risks penalties. Focusing on proper form can make a big difference.

   
   

What I’m Doing to Improve

Learning from these challenges, I’ve adjusted my training to prepare better for future events. Here’s what I’ve changed:

1. Weight Loss for Easier Running: Dropping some weight has made running less taxing on my joints and increased my speed, particularly during extended runs.

   
   

2. Training for Longer Runs in Compromised States: I’ve been incorporating longer runs into my sessions, simulating the added effort of navigating the Roxzone. This helps me maintain pace despite the transitions.

   
   

3. Improved Burpee Broad Jump Technique: By focusing on mobility and refining my technique, I’ve become more energy-efficient in this demanding exercise. It’s about maximising power while minimising unnecessary movement.

   
   

4. Practice Counting Laps and Lanes: I now incorporate mental focus exercises during training to practice keeping track of laps and sled pull lengths. Building this habit will make a big difference on race day.

   
   

5. Training with Limited Water Breaks: To acclimatise to the event’s demands, I’ve started reducing water breaks during training. This helps me prepare for the dry mouth challenge while maintaining my pace between stations.

   
   

Final Thoughts

My first Hyrox was a learning curve, but it gave me a solid foundation to build on. With these adjustments, I’m feeling more confident and better prepared for my next event. The beauty of Hyrox is that it’s as much about strategy and efficiency as it is about fitness, and each event teaches you something new.

If you’re considering taking on a Hyrox, or if you’re looking to improve after your own debut, I hope these lessons help you on your journey. And remember, every challenge is an opportunity to rebuild and come back stronger!