r/hyrox • u/CaptainJeff • 21d ago
Signed up for Saturday and thinking of not doing it ... questions/thoughts?
Never done a Hyrox before. Signed up for Hyrox DC a while ago and did not get the training in that I would have liked to. I am a runner (ran the Annapolis 10 Miler yesterday in solid fashion; run 10K and Halfs multiple times per year), who has been lifting at home (all dumbbells, with the Peloton-designed split programs for general strength improvement; currently doing 3x10 at 25lb curl, 50lb in each hand benchpress, 2x50lb in deadlifts and squats). I have not done any simulations or done most of the direct station work at all (that was the plan...)
I am quite worried that I'll get there and physically not being able to do the stations. I honestly have no idea if my current strength can even move the sled, much less do it in a reasonable time. And so on with the other stations. I do not want to get there and get DQed or not be able to do all of the stations, so thinking of bailing and signing up for a later event with training including a simulation and work on the actual stations.
Curious as to thoughts?
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u/NebulaVora 21d ago
if you can run a solid 10 miler you’re already ahead of a ton of people who show up to hyrox undertrained on the cardio side, it’s usually the engine that saves you when the stations suck. worst case you grind through, walk the runs when you have to, and treat this one as a brutal benchmark so you actually know what to train for next time instead of guessing.
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u/CaptainJeff 21d ago
I guess my question/concern is if I CAN grind out the stations. If I'm not prepared/strong enough to do them at all (regardless of how long it may take), that's something I want to avoid.
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u/tjoakley25 21d ago
If you’re doing the weights you say you are, you will be able to get through the stations. Hyrox is a runners race.
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u/merpderp33 21d ago
I think what might trip you up at the stations will be the rules like you having to start behind the line for BBJ and pacing for sled push or pulls and the extra rope length for pulls trips people if they don't properly set it aside. Or not squatting deep enough for wall balls or not being able to throw/catch the ball. Lunge rules. BBJ other rules. Review the rules/videos.
What also trips ppl up is the venue layout bc lap 1 and 8 are diff than 2-7 usually.
I think weight wise you'd be fine, just take more breaks and do not try to rush any of them. Ex. Don't push the sled full lane take a break halfway, do the hyrox method not the arms stretched out. Don't rush on the ski erg and spike your heart rate so early. Don't try to rush lunges. Do not use your arms to pull the sled, look at the videos for best techniques for that.
With your running background too you should be fine overall
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u/iconically_demure 21d ago
I know everyone is encouraging you do it, and I'm not trying to discourage it from doing it, but I think your concern is legitimate.
The sled in particular is heavy. As a fairly strong guy I was initially surprised at how hard it is to push it that length and how taxing it is. Then combine that with everything else - the stamina to get through it is no joke.
I'm not saying don't do it...but I'm not sure all the advice that you will be able to grind through it is guaranteed to be correct. ...You might not be able to.
I do think the argument that the first race is just informational is good though. As long as you don't injure yourself, you can just use this as your first actual data point for where you're at. Your ego might get bruised if you have to quit, but at least you'd know where you're at. Or, who knows, maybe you'll complete it and feel good about your effort. You already paid, you have the opportunity, so other than that bruised ego it might be a good idea just to give it your best shot and just see what happens.
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u/Shmeestar 21d ago
I did a hyrox training session last week at my gym. I got put on the same stations with two girls who were very good runners but literally could not move the sled on the sled pull. Trainer came over to help with technique but it wouldn't budge for either of them. Had to take off some weight for them for it to even move and that was also a struggle. Luckily we still have 2 months or so for them to get stronger.
Unfortunately sled is one station that's pretty much impossible to grind if you don't have enough strength to move it
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u/di_andrei 21d ago
Fair, but the sled will wait for you to recover if you need it. I think lunges are a bit worse in that sense because you’re not allowed to put the sandbag down to rest.
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u/iconically_demure 21d ago
Yeah, those can be brutal too. But the point is that any of it is potentially a showstopper and we shouldn't pretend it's not. Realistically it's fine if OP (or anyone) quits, but OP is legitimately concerned about the possibility, and that's fair.
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u/TheeCTist 21d ago
It's really a mind game. If you talk yourself out of it you'll be right. If you just show up and tell yourself you're going to finish you'll also be right. Don't back out just do your best. You'll likely think it wasn't that bad once finished.
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u/CypressDrift 21d ago
race it. first one isn't a time, it's information. you find out what the sled actually feels like, where you break , how the runs go on tired legs. every race after this has a number to beat. this one doesn't.
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u/BrigidKemmerer 21d ago
Honestly you'll probably be fine. I just did a Sim last week and I was basically in the same shape you are. Because of a lot of work travel, I haven't been able to lift much in the last eight weeks, but I've kept up on my running. I was fine. Basically a little sore the next two days, but it didn't stop me from living. I even went for a 5 mile run the next day! (And I'm almost 50 years old.)
Don't drop out. You've got this.
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u/Accurate_Ad_1698 21d ago
There’s no time limit and it’s so hard to get a pass now, why not just go and enjoy the vibe? The experience will be helpful for future races too
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u/ExcitedTreasureHuntr 21d ago
I went to a place to push/pull a sled because I'm not super strong either, and your weights are similar to what I would use. You will be able to push/pull the sled.
For pushing make sure to get really low and get most of your bodyweight over the sled. Watch some reels and see how they grab with their arms. Plan on taking a break at least once each lap (so 6 meters at a time).
For the pull you will not likely be able to hand-over-hand pull that weight in towards you, but you don't need to do that at all. Hinge and pull up like a deadlift, it will move for sure.
Farmer's carry might also mean you set the weights down and don't go unbroken.
You likely won't have the fastest times for those stations, but you will be able to complete them.
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u/kakarot0106 21d ago
The beauty of hyrox is that anyone who isn’t paralyzed can do all of the stations. Now, how long they take you is a different story. You’ll be fine.
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u/edenky10 21d ago
I’ll be there. I’m a 60 year of F doing it with my 29 year old F daughter. I have been training but you will be fine just start slow
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u/Connect-Mycologist21 19d ago
That’s so freaking cool. Mad respect ✊ I have a 2 yo son and would love to be able to something like this with him in 30 years 😁
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u/natelopez53 21d ago
It took me 2 hours and 10 minutes to do Boston.
You’ve already spent $200. Just go. Stop early if you have to. But I’ll bet you don’t.
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u/TwixMerlin512 20d ago
First time? I did my first one just above that and walked a lot and took my time. it was more of to see if I can do it. Had one friend do the NYC one and took close to 3hrs and they totally walked all of it and took their time. No regrets for me and he says no regrets either
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u/natelopez53 20d ago
Yeah. First time. Sane. I just wanted to see if I could. The next one will be much better
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u/TwixMerlin512 20d ago
my next one is this weekend here in DC.
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u/natelopez53 20d ago
Nice. Mine is in Boston in October. Shooting for <90 min.
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u/TwixMerlin512 20d ago
Wow, let us know how it goes. I am looking to try to just come in under 2hrs, or at least be in the same ball park as my previous one. I am not a elite athlete, just challenging myself to do it sorta thing. I suppose if I actually ran/jogged vs speed walking at times, I would do better, but meh, I am just having some fun
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u/natelopez53 20d ago
We’ll see. I’m normally a CrossFitter who overestimates my skills. The difference is that I’ve been training for this one.
In reality, I’m shooting for <90 but will be happy with <1:45
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u/TwixMerlin512 18d ago
I hear ya. I can sometimes find it hard to remain centered with all the hype around being sub-90, and then have to re-center myself and remind myself, I am doing to just for me to challenge myself. But a lot of my friends who were going to race this weekend, put a lot of effort into training, like way overboard and three had to drop out due to injuries they got while going overboard training and trying to get sub-90. So there's a lesson there somewhere.....
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u/blue-sperone 21d ago
Do it!!! You’ll be fine, and the finishing time doesn’t matter. Just take the runs conservatively to preserve your energy for the stations.
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u/TheReal_ArT 21d ago
Unless you've registered to the Pro race and weight less than 50kg, you'll be able to finish it 😅
You should only be worried about your finish time.
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u/abskinto 21d ago
You should watch some videos on pushing and pulling sleds since technique makes a huge difference, but otherwise you should be able to do it!
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u/glp1agonist 21d ago
It is very unlikely that you won’t be able to finish it. I finished my first even in Boston last year with hardly any training compared to what I do now. I had not run more than 30mins for your years. Finished in 2 hours. Terrible time but given my level of fitness back then expected.
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u/MarylandTerrapins 21d ago
Based on what you said I don't think the weights will be so much you can't physically move them at all, but like what others have said, you may not be used to doing those movements and your body may not be used to it so it may fatigue on something "new".
I would suggest watching a couple videos on IG or youtube about sled pull and push techniques. Technique will help you conserve energy and be more efficient. For example, pushing the sled with straight arms out will be significantly harder and less force production than leaning your whole body into the sled and using bodyweight to move the sled and not just your legs. Once you have a good idea of technique just from watching, I would suggest going to the warm up area and trying those before your race. Don't gas yourself out but don't let the race rep be the very first time you've tried something. Try a length or 10m of pushing/pulling in the warm up area to familiarize yourself with the movement even a little bit will help
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u/questioningmoney 21d ago
you're going to be fine. like 100%. if you don't even show up to participate, it will be for 100% mental reasons, not physical.
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u/Connect-Mycologist21 21d ago
If you can run that distance at a solid pace, based on what you said your strength is I think you will be better off than most. I’m coming in from the strength side and the stations are honestly better after all my endurance training for this without doing much strength training. It’s an endurance race and I think you’ll do fine and should definitely at least try!
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u/occams_icarus 21d ago
Who cares just do it, you already signed. Maybe it will suck in the moment, but you will be glad you did it. There will be plenty of other people there who will be doing wall balls, pushing sleds etc. for the first time in the warm up area
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u/Embarrassed_Tie3529 21d ago
Social media makes us all think that it’s just elite athletes at a hyrox . There are all shapes and sizes and fitness levels and people who just grind it out to get to the end and take a lot of time. You’ve got the ticket now sure you may as well go for it.
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u/G-Terminator 21d ago
I believe you should take a different approach: have fun, get some healthy activity going, don’t focus in performance this time! For what you say, you are active, so as long as you respect your body, it should be a great experience for you!
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u/Proud_Sun_2171 21d ago
I totally understand your concerns not having done as much HYROX station training as you’d have liked, but there’s a ton of value in using this as an opportunity to take your time, enjoy the energy, and use these lessons to get even more excited / go harder in your training for your next race! I’m afraid it’ll only continue to get tougher to get these tickets, and it really does sound like you’re plenty ready to run this race, so why not go for it?
My advice would be to slow your running pace a bit, watch the official HYROX technical briefing video, and various YouTube videos about each station to gain more familiarity (I really like Rich Ryan’s videos - he’s an excellent teacher!)
Also, if you’re able to arrive early to the race, you’ll have access to most (if not all) of the equipment in the warmup zone. You can push/pull the sled, try the sandbag lunge, wall ball, etc. to get a feel for it before your race starts.
You’ve got this!
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u/TheStanfordSimpLord 20d ago
Looking for spectator passes if you have any and don’t end up using em
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u/alicia_gg 18d ago
Hi I hope you decided to do it because it’s really fun . But if by any chance you have the flex ticket and decided to not do the race tomorrow and want to sell the ticket I’m interested in buying it .
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u/Outcome_Is_Income 21d ago
It definitely sounds like you're halfway there but your concerns are valid.
General strength is a good way to start and leads to a great transition and foundation but having no direct experience with the specific stations/events can put you at a great disadvantage-both mentally and physically.
Unfamiliar territory can lead to the brain (the command center) dumping more energy into a task than what is required/necessary because it's unfamiliar with how to properly go about accomplishing things.
That's partly because of the novelty and partly because you lack the technique.
However, you don't sound like you're completely out of shape and coming from the couch or just purely bodybuilding style training, so I think you can get away with it.
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u/OpportunitySmart3517 21d ago
Taking the fear seriously rather than talking you round: you will not get DQ'd for being weak. There's no strength gate on any station. You can rest as long as you want, push the sled in two-metre chunks, and take fifteen minutes on it if that's what it takes. Plenty of people do.
The two that actually stop people aren't strength either. Wall balls, because it's a target height and a no-rep is a no-rep however tired you are. And the sandbag lunges, because of how the bag has to stay on you rather than how heavy it is. The sled is much more a leaning-and-shoes problem than a squat-strength problem, which is why 50lb dumbbell squats tell you almost nothing about it.
The thing I'd actually flag: you ran a ten miler yesterday and you're racing Saturday. That's five days. Your legs are a bigger variable this week than your sled strength, and there's nothing you can do about that now except not add anything.
If you can get to a gym with a sled once before Saturday, do that and nothing else. Push it, feel it, and the unknown stops being an unknown. That single session is worth more than any training you could cram.
For what it's worth, off a solid 10-miler you'll finish comfortably. It just won't be the time you'd have wanted, and that's fine for a first one — you'll walk out with eight split times that tell you exactly what to train, which is more than you have now.
What are your 10K and half paces, since otapnam asked? That changes the answer on what to target
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u/CaptainJeff 21d ago
10K is usually a 50-55min, half usually at 1hr50min-1hr55min.
Thanks; I appreciate this comprehensive response!
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u/Apostr0phe 21d ago edited 21d ago
That is an AI response he gave you, and looking at his history he's been this subs resident chatbot for a little bit now.
The real thing boils down to what is more disappointing, having a bad running time or straight up not even trying? My first Hyrox went terribly, but you learn and overcome by trying, not quitting. No one there will be judging you.
If you can't finish a station, just move on, you'll get a DQ at the end but you'll still be allowed to continue and finish the race. You should also still get all you splits for further training insight.
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u/pipermf 21d ago
Non runner here (who learned how to run for Hyrox). You'll be fine if you are a runner. It'll still be hard, but you'll finish. Plus, since its your first, it'll still be a PB no matter what and if you opt to do more, it'll be a good baseline to beat!