Free printable · 54 items
Hyrox race-day checklist
Everything to pack, eat, drink, and execute on race day. Printable on one or two sides of A4. Built and tested by Jesper, our race & nutrition editor, across the European circuit.
Last updated: May 3, 2026
Race bag — packed the night before
Pack everything except your race-morning kit and breakfast. Set the bag by the front door.
- Race ID / confirmation email saved offline on phone
- Photo ID (some venues check at bib pickup)
- Hyrox singlet or top you've trained in (no first-time fabric)
- Race shorts / tights you've trained in
- Race shoes (cross-training, not road runners)
- Backup pair of socks
- Compression sleeves if you train with them
- Headphones (if allowed at your venue)
- Watch on, fully charged
- Heart-rate monitor (charged, paired)
- 1 L water bottle
- Pre-race carb source (banana, bagel, oats — what you've practised)
- 2–3 race fuel gels (caffeinated for the back half if you tolerate it)
- Electrolyte sachets or tablets
- Towel
- Plastic bag for sweaty kit on the way home
- Foam roller / lacrosse ball for warm-up
- Cash or card (post-race food and travel)
Race morning — 3 hours before start
Eat breakfast, get hydrated, and arrive at the venue at least 75 minutes before your wave.
- Breakfast eaten ≥ 3 hours pre-race (carbs + protein, low fat, low fibre)
- 500–750 ml water with electrolytes by the time you leave home
- Toilet visit before leaving home
- Bag, ID, and phone with you
- Travel buffer: assume one delayed train
- Bib collected, pinned, and visible on chest
- Bag drop located before the warm-up area
- Course walk: find SkiErg, sleds, transitions, finish line
- Caffeine 30–45 minutes before start (if you use it)
Warm-up — 25 minutes before your wave
Short, sharp, race-specific. Do not redline. Goal: open lungs, prime hips and shoulders.
- 5 minute easy jog or row
- Leg swings, hip openers, scapular pulls
- 10 air squats, 10 lunges, 10 push-ups
- 30–60 seconds at race-effort SkiErg or row
- 5 wall balls at race weight to find catch rhythm
- Final sip of water 10 minutes before start
- Final toilet visit
- Singlet on, bib visible, watch in race mode
- In start corral 5 minutes before gun
Race — pacing rules of thumb
Hyrox blows up athletes who go out too hard on the first SkiErg or sled push. Run conservative for the first half.
- Run 1: hold 10–15 sec/km slower than your 5K race pace
- SkiErg: smooth and rhythmic, do not match 1K row effort
- Sled push: short steps, low body position, no early sprint
- Sled pull: hand-over-hand, full extension at the rope
- Burpee broad jumps: chest down, jump consistent, do not rush feet
- Rowing: damper 5–7, even split, breathe
- Farmers carry: walk at brisk pace, no resets in the back half
- Sandbag lunges: knee touches, count out loud if it helps
- Wall balls: break early, sets of 15-15-15-15-15-10-10-10-5 if needed
- Last run: free to send. Sub-finish-line lift only if you want it.
Post-race — first 60 minutes
Recovery starts at the finish line, not at home.
- Walk for 5 minutes before sitting down
- 500 ml water with electrolytes
- Carbs + protein within 30 min (e.g. recovery shake, sandwich, banana + yoghurt)
- Cold shower or ice bath if available
- Photos at the finish (you earned them)
- Bag re-pack, dry kit on
- Eat a real meal within 2 hours
- Schedule a deload week before any new training block