Inside My First HYROX Race:

Training, Nutrition, and What I’d Do Differently

If you’ve seen people on social media talking about HYROX or heard me (or Jackie) mentioning it nonstop at the gym for the last six months—this is what it’s all about. HYROX is a competitive fitness race designed to test both strength and endurance. The format includes eight functional workout stations, each separated by a 1-kilometer run, making it one of the most well-rounded fitness challenges out there. The event has several divisions (individual, doubles, and relay) and is open to all fitness levels who are ready to push themselves.

I signed up for the Doubles Division with fellow FI trainer Jackie Niciforo. I’ve missed the feeling of training toward something specific—like I did when I was doing CrossFit—and HYROX felt like the perfect goal to reignite that fire.

In this article, I’ll share how we trained, fueled, and mentally prepared—plus what I’d do differently next time and whether you should consider trying HYROX yourself.

The Training

Our Weekly Training Structure

As two FI class instructors and personal trainers, squeezing in training sessions was not easy. We were confident in our strength, but we knew running would be the biggest challenge. I started training runs on the treadmill in December for our June race. My first mile on the assault treadmill? Humbling, to say the least.

We followed a HYROX-specific plan that included a mix of:

• Regular treadmill or outdoor running
• “Compromised running” (running after strength work)
• Functional workouts simulating race stations

On teaching days, I’d hop on the treadmill post-class. On non-teaching days, Jackie and I trained together with workouts like this:

Sample Training Day:

• 1-mile run
• 100 wall balls (split between partners)

40 walking lunges

• (repeat 3 rounds)

Another Workout:

• 0.5-mile run
• Sled push x 6 lengths
• (repeat 4 rounds)

And One More:

• 0.3 mile run
• Sled pull x 6
• (repeat 3 rounds)

Progress Markers

Even though we started prepping in December, we ramped it up around March—three months before race day.

Here’s how my mile pace improved:

• December 2024: 9:30 mile (and very out of breath!)
• May 2025: 8:06 mile (still challenging, but sustainable)

That improvement gave me confidence. It wasn’t just about pace—it was about feeling stronger and more capable.

What I’d Do Differently

• Start structured running even earlier
• Practice transitions between movements
• Simulate full race conditions more often
• Track heart rate more consistently during training

Dialing in Nutrition

Training ramped up my appetite. While I usually eat pretty clean, I had to be more intentional about fueling with carbohydrates and eating more overall.

We added race-day foods like:

• Energy gels
• Stroopwafels
• Rice cakes and pretzels

Race Day Fuel (4:40 PM start time):

• Breakfast: Oatmeal with a tsp of peanut butter
• Lunch on the train: White rice and chicken
• Pre-race snacks: Rice cakes, pretzels, energy waffle
• During the race: One energy gel
• Hydration: 64 oz before 11am + another 32 oz before race (in hindsight… probably too much 😅)

Supplements I Used:

• Daily multivitamin
• Creatine
• Omega-3 fish oil
• Rhodiola
• Magnesium bis-glycinate

Race Day Experience

If you know me, you know I was pumped on race day. I blasted Bon Jovi and Pitbull in the car to hype up Jackie—she didn’t agree with the playlist, but I stand by it. At the venue, the nerves we had earlier in the week faded. Seeing all the other competitors just made us eager to get started.

Our race strategy was to start slow and conserve energy. That went out the window after our second run ended up being our fastest segment of the entire race. By station 4 (burpee broad jumps), I started questioning my life choices. I wasn’t sure I’d make it to the end without passing out—but Jackie was the perfect teammate: encouraging me when I needed rest and pushing me when I needed to move.

Should You Do HYROX?

If you hate running, HYROX might not be your jam. But here’s the thing—I never considered myself a runner either. Now? I still may not be fast, but I see running as a new skill I can keep developing. This race helped me recognize how much room I have to grow my aerobic capacity. My heart rate stays at max effort for most runs, and that’s something I plan to keep improving.

Ultimately, you don’t need to be the fastest. You just need to show up, be willing to test yourself, and embrace the discomfort. HYROX gave me a new reason to train and a whole new respect for my body’s capabilities.

Final Shoutout

Huge shoutout to Fitness Incentive member Jeanette Hall, who patiently answered all of our questions during training. Jeanette has competed in multiple HYROX events, placing first several times and qualified (again!) for the HYROX World Championship. Go, Jeanette!

Ready to Try HYROX?

If you’re curious, talk to me or Jackie. We’d love to help you get started. Whether it’s for competition or to challenge yourself, HYROX might be exactly the push you didn’t know you needed. Additionally, I’d love to help you create a personalized nutrition plan to optimize your training.

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About the Author

Liz Keller

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