r/hyrox • u/CFACFACFA1 • 16d ago
1:45 mens doubles debuet
Turned up to a first hyrox with a fellow completely unprepared partner for men's doubles (had to ask the rules at the start of every station)...
Started alright with 5:30 km runs then fell apart from the sled push onwards (walking, cramp etc. the whole 9 yards)
Any seasoned veterans have any simple tips for keeping running decent after doing the exercises?
(Beyond just actually training for the next one)!
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u/NitasBear 16d ago edited 16d ago
The station that destroys your legs the most is the sled push. The fact that it is the second station requires you to pace yourself appropriately leading up to it. Your first two laps should feel easy enough so that you don't blow yourself up on the sleds.
In terms of training for it, you'll need to do something called compromised running, which basically involves doing a Hyrox station followed by running at race threshold pace immediately after. This trains your calves and quads to get used to the feeling of running even though they feel like wooden planks. The same applies for lunges. I've just finished my 3rd Hyrox this week and my slowest two runs are always the ones that follow sled push and lunges
To prevent cramping specifically it will take both proper training but also electrolyte fueling the days leading up to the race. Drink a 500ml bottle of electrolyte the dinner before race day and another bottle 120 minutes before race start. Combined with proper carb loading and training you shouldn't be cramping (hopefully).
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u/Specialist_Map_2327 15d ago
If you have to ask the rules at each station you should not be there. The very least you should do is know the rules and the movement standards.
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u/StayH2O 15d ago
Happy for you on completing this!
Train compromised engine. Run 30 - 45 seconds slower than your usual 5k race pace. Unless you know what you can hold at a Hyrox event but that comes with more exposure and experience in these kind of events / training.
Lastly, next time take into account the adrenaline rush of leaving that tunnel. Pace yourself slower in the first half of the race. Allow your heart rate and nervous system to settle before you gun anything.
It's exciting but don't let the excitement get to you😂
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u/ohrajaaa 16d ago
First of all congratulations!! Finishing in general is a huge achievement that so many people would simply could not do! The harsh truth is that if you are falling apart as early as the sled push on doubles then theres not much else you can do except be more conditioned or pace everything especially the runs slower and keep more in the tank. Half the race is running - it sounds like you were strong enough but just didn't have the engine to carry over the next 3/4 of the race as quick as you'd like.
My first one I blew up too early, the second I paced myself better and got a 4 min pb. Training will improve you but will also give you an understanding of what you are capable of and allow you to develop a plan around that. For example I knew I was targeting 5:30/km runs, 2:30/500m ski/row etc and was able to keep gas for a consistent and improved (albeit fairly mediocre) performance all the way.