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Hyrox London Guide: Everything You Need to Know!Not long to go until Hyrox London at Excel! Living close by, I decided to put together a guide for everyone heading to the event, breaking it down into three parts/blog posts:1. Where to Stay &amp; Transport (This post) 2. What to Do / Restaurants / Afterparties 3. Event Map, energy gels &amp; Practical InfoWhere to Stay &amp; Transport OptionsI have created a <a data-mce-href="https://maps.app.goo.gl/n3cjTCxLXpSZZeRV7" href="https://maps.app.goo.gl/n3cjTCxLXpSZZeRV7">google map</a>, where I will add more and more.&nbsp; Excel is located at E16, and you have the convenience of the DLR and Elizabeth Line stations connected directly to the Excel center. If you’re flying into Heathrow, you’re in luck—you can take the Elizabeth Line all the way to Custom House for ExCeL. I highly recommend downloading the <a data-mce-href="https://tfl.gov.uk/maps_/tfl-go" href="https://tfl.gov.uk/maps_/tfl-go">TFL Go App</a> and connecting it to your credit card for seamless travel; just tap in and out on all London transport.Best Routes from London Airports: Stansted: Take the Stansted Express to Liverpool Street Station, then hop on the Elizabeth Line directly to Custom House for ExCeL. Luton: Take the Luton Airport Shuttle to Luton Airport Parkway, then the Thameslink train to Farringdon. From there, transfer to the Elizabeth Line to reach Custom House for ExCeL. Gatwick: Take the Gatwick Express to Victoria Station. Transfer to the Circle or District Line to Liverpool Street Station, and then the Elizabeth Line to Custom House for ExCeL.If you come from Malaga, Amsterdam, Berlin there is direct flight to London City airport the closest airport to Excel. The ticket is usually a bit more pricey, but you will save min 2 - 3 hours of travel + the additional travel cost.Parking: Parking around Excel can be tricky and costly. If possible, consider parking in the outskirts and taking the DLR or Elizabeth Line into Excel for easier access.<figure id="figure-zvmtezj8jqm30dmjng"><img id="zvmtezj8jqm30dmjng" src="https://cdn.durable.co/blocks/1eNko4EGiaPZvEQprw3yEF7q793xXjfbBxZnGtnzwt9ry07UTZt29Jo1s5QLuguV.jpg" alt="Mixed race woman exercising in park with mature friends" title="Mixed race woman exercising in park with mature friends" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1eNko4EGiaPZvEQprw3yEF7q793xXjfbBxZnGtnzwt9ry07UTZt29Jo1s5QLuguV.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Where to Stay: Hotels directly around Excel can be pricey due to high demand, but many options are accessible within a quick DLR or Elizabeth Line ride. Staying just outside of the Excel area can also offer better deals and a wider range of amenities.Nice hotels in walking distance from Excel: The Good Hotel (Londons largest houseboat, and where all profit goes to the local communities) Novotel Royal Docks and Ibis - If you wanna splash out a bit you can stay athe Yacht hotel SunBorn, just next to Excel.If you are looking for more budget friendly, there is many hotels in Canary Wharf (around 30 min from excel with tube - 15 min uber) from 70£/night<figure id="figure-djdn9x73hlm30drri5" class=""><img id="djdn9x73hlm30drri5" src="https://cdn.durable.co/blocks/2erPjqqLAMfXV5Pdvkfvp7hyGvC2XtQ6bC7uZQCzUNlEnwzGSGtSdYH0XwefVmjy.png" alt="man training and stretching arm at home" title="man training and stretching arm at home" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2erPjqqLAMfXV5Pdvkfvp7hyGvC2XtQ6bC7uZQCzUNlEnwzGSGtSdYH0XwefVmjy.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>If you're in the UK and planning to head to a Hyrox event abroad, don’t forget that as an Amex cardholder, you can use the <a href="https://shopping.ba.com/offers/" data-mce-href="https://shopping.ba.com/offers/">British Airways Shopping</a> Portal to rack up Avios points for future flights. A return ticket to most places in Europe typically costs around 15,000-20,000&nbsp; (or 3x more for business class as illustrated above) Avios points, and you can collect 6-10 points per £ spent, like on hotels or other essentials. So, if you’re spending, say, £600, that’s roughly 25-35% back in Avios for your next adventure. It’s a great way to maximize your budget and make that next Hyrox trip even more affordable!<figure id="figure-ngh55pbb3ym30dokqe"><img id="ngh55pbb3ym30dokqe" src="https://cdn.durable.co/blocks/bc4WHXto0TDrxPozO69aVYhkI9jmuBw6PK4GhiCSc05bLs7f4mlIsfwzJ3AQGlnV.jpg" alt="Cheerful athletic couple having sports training in a gym." title="Cheerful athletic couple having sports training in a gym." class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/bc4WHXto0TDrxPozO69aVYhkI9jmuBw6PK4GhiCSc05bLs7f4mlIsfwzJ3AQGlnV.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Things to Do Around Excel &amp; East London The Excel area has a lot to offer! Nestled near the Royal Docks, you’ll find activities like wakeboarding, open-water swimming, and a sauna/cold plunge just 10–15 minutes away on foot. There’s plenty of street food, local restaurants, and scenic river views. For an authentic dining experience, I highly recommend the Korean BBQ at Royal Wharf—super protein-packed and fiber-based, perfect for refueling.If you’re up for exploring more, you can take the cable cars directly from Royal Docks to Greenwich and the O2, where there’s an array of restaurants and interactive activities like digital darts and football challenges.For a bit of city flair, East London offers vibrant options. Head to Shoreditch for its bustling markets and maybe even a celebrity sighting, or visit Brick Lane for authentic, diverse food options. Or, take the Elizabeth Line to Liverpool Street for a fantastic Indian afternoon tea experience at the award-winning Cinnamon Kitchen.Stay Tuned for the Launch of My New App! Next week, I’ll be launching an app packed with the best local offers around Excel and East London. From dining deals to activities, I’ll make sure you have access to top offers nearby to help you make the most of your Hyrox weekend. Stay tuned and don’t miss out on exclusive deals for an incredible weekend!Let me know if you’d like to see more local guides, and don’t forget to show some engagement here so I can secure an awesome after-party spot for the Hyrox crew on Saturday, November 30th!Next 2 blogposts:2. What to Do / Restaurants / Afterparties 3. Event Map &amp; Practical InfoRemember to keep yourself updated with the new <a data-mce-href="https://hyroxnewbie.com/blog/hyrox-rule-and-guidelines" href="https://hyroxnewbie.com/blog/hyrox-rule-and-guidelines">changes to the rules (updated sep 2024)</a>Still contemplating what shoes to wear? Read my post about <a data-mce-href="https://hyroxnewbie.com/blog/what-hyrox-shoes-should-i-wear" href="https://hyroxnewbie.com/blog/what-hyrox-shoes-should-i-wear">Hyrox shoes</a>Back to <a data-mce-href="https://hyroxnewbie.com/" href="https://hyroxnewbie.com/">frontpage</a>#HyroxLondon #ExploreLondon #BestLocalDeals #ExcelLondon #HyroxGuide 4o

Hyrox London Guide: Everything You Need to Know!

My Experience at Hyrox Milan: A Journey of Two RacesThis past Sunday, I took on a huge challenge: two Hyrox races in one day in Milan. Initially, I thought the events would be split over Saturday and Sunday, but to my surprise, both were packed into Sunday, leaving me less than two hours to recover in between!<figure id="figure-457gu810cvm2mch1is"><img id="457gu810cvm2mch1is" src="https://cdn.durable.co/blocks/28I1L51sAbgTclCMZoZF1OYJfcsFZSWdsHmy2b6TYCeF4hYyEzyUsVouxIcymkSd.jpg" alt="two person inside gym exercising" title="two person inside gym exercising" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 1/1; object-position: center center;" data-corners="default" data-aspect="1:1" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/28I1L51sAbgTclCMZoZF1OYJfcsFZSWdsHmy2b6TYCeF4hYyEzyUsVouxIcymkSd.jpg" data-mce-style="aspect-ratio: 1/1; object-position: center center;"></figure>Women’s Open: Overcoming Mental Blocks The first race, Women’s Open, didn’t go as well as I’d hoped. I got stuck in my head, especially when it came to wall balls, which took me over 10 minutes to complete. I’ve realized I have a mental block with wall balls, probably due to the six surgeries I’ve had, including radiation where my muscles collapsed and a split sternum years ago. I’m still very protective of that area, which affects how I approach certain exercises.<figure id="figure-vmeh66grtm2mcdbjb"><img id="vmeh66grtm2mcdbjb" src="https://cdn.durable.co/blocks/2aEFPLINjBkcvKGsjjvHd26ZAxI4KAZ040ckG9LARDPuGdpbt7EOBfCwcw97U6vV.jpg" alt="woman lifting barbell" title="woman lifting barbell" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/2aEFPLINjBkcvKGsjjvHd26ZAxI4KAZ040ckG9LARDPuGdpbt7EOBfCwcw97U6vV.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>After the first race, I had an EMS massage, and that’s when the emotions hit me. It wasn’t just the race—I was overwhelmed by the entire journey my husband Jani and I have been on to get here: battling cancer, staying sober, losing loved ones, finding my birth family, and so much more. I let the tears flow, but they were more of a release than sadness.<figure id="figure-gikom1iu7am2mce18c"><img id="gikom1iu7am2mce18c" src="https://cdn.durable.co/blocks/fX0BQnYH6kRExFY3aW62Mwbst1VcGnaz5rMCayp45doi2QhAYx7D78JZU9PfDkbv.jpg" alt="woman doing yoga" title="woman doing yoga" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/fX0BQnYH6kRExFY3aW62Mwbst1VcGnaz5rMCayp45doi2QhAYx7D78JZU9PfDkbv.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Women’s Double: A Better Finish With my emotions reset, I geared up for the second race, Women’s Double. This one felt much better, and I was fortunate to have my amazing partner, Danielle, pushing me throughout. We did get a penalty, but overall, our run times were faster, and I genuinely enjoyed this race a lot more. It felt good to race with someone by my side and to share the experience together.<figure id="figure-10cjetkly3m2mceopp"><img id="10cjetkly3m2mceopp" src="https://cdn.durable.co/blocks/30Hi5nT29F7QSue7bx3p2Od81mtYJuc9y0hsNyioaTopQev2YyUMe4PrfyOh7FB2.jpg" alt="group of people running on stadium" title="group of people running on stadium" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/30Hi5nT29F7QSue7bx3p2Od81mtYJuc9y0hsNyioaTopQev2YyUMe4PrfyOh7FB2.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>The Journey This Hyrox experience was a reminder of how far I’ve come—both physically and mentally. Everyone has their own reasons for pushing themselves, and Hyrox is a way we can all test our limits. I see so many people in the Hyrox communities nervous about their first race, but I believe just showing up is something to be proud of. No matter what your time is, we all have our unique journeys.While I didn’t get any personal bests this time, I’m proud of completing both races and pushing through. Jani and I had a great weekend in Milan, staying at the Milan Suite Hotel to ensure we were comfortable between races. We had a lot of work to do, so having a nice, spacious room really made a difference in how we recovered.<figure id="figure-3vysa2i4f1m2mcfixw"><img id="3vysa2i4f1m2mcfixw" src="https://cdn.durable.co/blocks/1dxsrDYGmzYAir6UeGqfGIJuqGV4N4Qbalw1vjNi9huotMVqFNKWYJ25xagsxkL6.jpg" alt="group of people running on stadium" title="group of people running on stadium" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/1dxsrDYGmzYAir6UeGqfGIJuqGV4N4Qbalw1vjNi9huotMVqFNKWYJ25xagsxkL6.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Next up is Paris, where I’ll be doing a Women’s Double with my friend Judita and a Mixed Double with Jani. I’m excited for what’s to come!<figure id="figure-fjcb7j9nwhm2mcgena"><img id="fjcb7j9nwhm2mcgena" src="https://cdn.durable.co/blocks/8mSzk14qHnhETQYKNdnwRVyPEfT30PXYXFWvu635oePHgXsdIGfsBQIQCpH7el3d.jpg" alt="woman sitting on the stone in front of the ocean" title="woman sitting on the stone in front of the ocean" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/8mSzk14qHnhETQYKNdnwRVyPEfT30PXYXFWvu635oePHgXsdIGfsBQIQCpH7el3d.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Final Thoughts Though I underestimated the wall balls, I learned a lot from this experience. Whether you’re a Hyrox newbie or seasoned competitor, the journey is as important as the result. Keep pushing, and be proud of where you are. 💪#HyroxMilan #FitnessJourney #PushYourLimits #HyroxTraining #ProudOfMyself

My Experience at Hyrox Milan: A Journey of Two Races

In just 2 days, <a data-mce-href="https://hyrox.com/event/hyrox-milan/" href="https://hyrox.com/event/hyrox-milan/" target="_blank" rel="noopener">Hyrox Milan</a> kicks off at Via Lodovico Scarampo, 20149, Milano (Gate 4), running from Saturday through Sunday. Whether you're gearing up for your first race or you're a seasoned competitor, this guide is here to help you make the most of your time in Milan. As someone who's visited this beautiful city about 10 times, I’ve picked up a few tricks to make the trip smoother, more enjoyable, and even more cost-effective!I created a <a data-mce-href="https://maps.app.goo.gl/vbJbZvCFfTrhuzgT9" href="https://maps.app.goo.gl/vbJbZvCFfTrhuzgT9" target="_blank" rel="noopener">google map </a>you can see here, where I bookmarked some attractions, Hyrox event and the aiports.Getting to Milan: Two Airport Options Milan is serviced by Linate Airport and Malpensa Airport. Linate is closer to the city center, making it the more convenient choice if you want a shorter commute. Malpensa, on the other hand, is farther away but still easy to navigate.From Linate:Taxi or Uber: 25-30 minutes, €20-€30. Public transport: Bus 73 to San Babila M1, then the Metro Line 1 to Lotto M5. It takes around 40-45 minutes and costs about €2. From Malpensa:Taxi or Uber: 45-60 minutes, around €90-€100. Public transport: Malpensa Express to Milano Cadorna, then Metro Line 1 to Lotto M5. It takes about 1 hour 20 minutes and costs around €15. Saving on Flights: Travel Hacks To cut down on costs for our Hyrox trips, my husband and I use the American Express British Airways Credit Card. By doing all our online shopping through the<a data-mce-href="https://www.shopping.ba.com/offers" href="https://www.shopping.ba.com/offers"> BA Avios Shopping Portal</a>, we’ve earned enough Avios points to cover 4-5 trips a year within Europe. This means we can often fly business class or squeeze in even more trips in coach. If you’re a frequent traveler or shopper like us, it’s a great way to make your Hyrox adventures more affordable!&nbsp;<figure id="figure-ryed41ok5nm2ddwd7h" class=""><img id="ryed41ok5nm2ddwd7h" src="https://cdn.durable.co/blocks/0lq4m12YOaBXdhlHjLwKv21fIszYbqdHLh1qj2dqbCQ5zhHOpOKotwYdqPMeUZWq.png" alt="grayscale photo of man exercising" title="grayscale photo of man exercising" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/0lq4m12YOaBXdhlHjLwKv21fIszYbqdHLh1qj2dqbCQ5zhHOpOKotwYdqPMeUZWq.png" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Where to Stay in Milan Milan is a small but gorgeous city, and walking around is part of its charm. We typically choose to stay about 30 minutes from the city center. Why? You can get a better hotel at a lower price! This year, we opted for a Suite Hotel that’s a bit further out but offers more comfort. Plus, with Uber and public transport readily available, it’s easy to get around. Rember to book hotel through the shopping portal to get your avios point.Sightseeing in Milan If you fancy some sightseeing, I’ve created a <a data-mce-href="https://www.google.com/maps/@45.540972,8.8363437,11z/data=!4m6!1m2!10m1!1e1!11m2!2suqNxNHq9Q0WWXv_HZ_JtOA!3e3?entry=ttu&amp;g_ep=EgoyMDI0MTAxNC4wIKXMDSoASAFQAw%3D%3D" href="https://www.google.com/maps/@45.540972,8.8363437,11z/data=!4m6!1m2!10m1!1e1!11m2!2suqNxNHq9Q0WWXv_HZ_JtOA!3e3?entry=ttu&amp;g_ep=EgoyMDI0MTAxNC4wIKXMDSoASAFQAw%3D%3D" target="_blank" rel="noopener">Google Map</a> with some of my favorite attractions. One must-visit is the Duomo Cathedral, a stunning architectural gem. Next door, you’ll find Rinascente, a shopping center with a rooftop restaurant that offers incredible views of the city and delicious food. Alternatively, visit Duomo Square, where you’ll find the Gucci Cafe, perfect for enjoying an Italian cappuccino while people-watching some of Milan's most fashionable residents.Being online in MilanIf you dont have a roaming on your phone or dont want risk high fees, I recomend to use an esim for £24 you can have unlimited data for 10 days See more pricing models <a data-mce-href="https://maya.net/plans/europe?gad_source=1&amp;gclid=CjwKCAjw68K4BhAuEiwAylp3kkTHyput6eEOS9WbIlZB5F3l86_LyyW71YXTv01vLEHjENMDsdfCyxoCE-cQAvD_BwE" href="https://maya.net/plans/europe?gad_source=1&amp;gclid=CjwKCAjw68K4BhAuEiwAylp3kkTHyput6eEOS9WbIlZB5F3l86_LyyW71YXTv01vLEHjENMDsdfCyxoCE-cQAvD_BwE" target="_blank" rel="noopener">here</a>.Getting Around Milan As mentioned earlier, Uber and Bolt are available in Milan, but Uber only operates with premium services like Uber Black. Public transport, such as trams and the metro, is reliable and more budget-friendly. Whether you're heading to the Hyrox venue or exploring the city, it's good to have both options available depending on your budget and timing.The Hyrox Milan Course <figure id="figure-e8ch6du86dm2d48qsl" class=""><iframe id="e8ch6du86dm2d48qsl" src="https://player.vimeo.com/video/1020532393" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://vimeo.com/1020532393?share=copy" data-corners="default" data-fullwidth="false" data-mce-src="https://player.vimeo.com/video/1020532393" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>Run 1: 2.3 laps :&nbsp; Pass IN arch 2 times - third time you see the IN arch run in. Run 2-7: 2.3 laps: Pass IN arch 2 times - third time you see the IN arch run in. Run 8: 1,7 laps:&nbsp; Pass WB Arch 1 time - Second time you see EB arch run in.Altogether, these laps total 8 kilometers.&nbsp;If you’re coming to Hyrox Milan, I hope this guide helps you plan your trip! Can’t wait to see you all there—let’s crush it! 💪------------Did your read <a data-mce-href="https://hyroxnewbie.com/blog/hyrox-faq--practical-info" href="https://hyroxnewbie.com/blog/hyrox-faq--practical-info">Hyrox FAQ</a>Still not sure what <a data-mce-href="https://hyroxnewbie.com/blog/what-hyrox-shoes-should-i-wear" href="https://hyroxnewbie.com/blog/what-hyrox-shoes-should-i-wear">shoes to wear</a>?#HyroxMilan #TravelHacks #FitnessJourney #AviosPoints #ExploreMilan #FitnessTravel #MilanGuide #HyroxTips

2 Days Until Hyrox Milan: Tips for Your Trip!

So, you're staring down the calendar, and your next HYROX race feels like it's lightyears away. Or maybe you’re preparing for your very first HYROX and feeling those pre-race jitters? Trust me, I’ve been there! After a bit of clowning around in my first races (yeah, I totally ran 11km instead of 8!), I decided to take things more seriously. Enter: HYROX simulations.Why Simulations? Simulations aren’t just great for improving your time—they’re essential for working on the more technical aspects of the race. From the sled push to the wall balls, every station has its own set of challenges. If you want to get better at handling these, there’s no better way than a solid simulation workout.Prepping for My Mix Doubles in Paris 💪 My latest simulation session was all about preparing for my Mix Double HYROX with my husband in Paris. This was a first for me—I had never done a double before, so I wanted to make sure we were both ready. We signed up for an <a data-mce-href="https://www.team-aretas.com/competitions" href="https://www.team-aretas.com/competitions">F45 session</a> at Paddington Recreational Grounds, which was basically a mini HYROX on an outdoor track. Here’s what we did:800m Paired Run 1000m IGYG Ski 800m Paired Run 80x Sync Prisoner Lunges 800m Paired Run 1000m IGYG Row 800m Paired Run 60x IGYG Broad Jump Burpees 800m Paired Run 100x IGYG Wall Balls (4kg for women / 6kg for men) Honestly, it was such a great experience! And surprisingly, I found out that I’m actually nicer during races than I thought I’d be. I spent most of the runs encouraging my husband when he was struggling, instead of going all out on speed. It turned out to be the perfect team-building exercise too!<figure id="figure-wd58z9s7nrm15d224y"><img id="wd58z9s7nrm15d224y" src="https://cdn.durable.co/blocks/aK9F1qEYC5cPjfrsemq9prnCuEVWLvxFbAqR2CP7uenkXe8JvpbxwtGgpS3XbdG8.png" alt="couple together before exercise" title="couple together before exercise" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 1/1; object-position: center center;" data-corners="default" data-aspect="1:1" data-caption="Jani and I before the race" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/aK9F1qEYC5cPjfrsemq9prnCuEVWLvxFbAqR2CP7uenkXe8JvpbxwtGgpS3XbdG8.png" data-mce-style="aspect-ratio: 1/1; object-position: center center;"><figcaption class="body-normal text-gray-500 mt-2">Jani and I before the race</figcaption></figure>Perfomance Training in Basildon Simulation: Stepping It Up 🏃‍♀️ Before Paddington, we took part in another awesome simulation event at Basildon, just outside of London. This was arranged by <a data-mce-href="https://www.instagram.com/aaron_performance/" href="https://www.instagram.com/aaron_performance/">Aaron Dunn</a> a known Hyrox athlete and <a data-mce-href="https://www.performance-training.co.uk/" href="https://www.performance-training.co.uk/" target="_blank" rel="noopener">Perfomance Trainning</a>.This one was a bit more intense:8x800M Runs + an extra 800M + 100M sprint on the last run 1000M Ski 2000M Bike 200M Bag carry (20KG for women / 30KG for men) 80M Broad Jump Burpees 1000M Row 200M Farmers carry (2x16KG for women / 2x24KG for men) 100M Sandbag Lunges (10KG for women / 20KG for men) 100M Tank sled (level 2 for women / level 3 for men) What made this event even better was that they swapped out the two hardest stations—sled pull and wall balls—with a 2000m bike ride and a 100m sandbag walk. It was a great challenge but also fun to switch things up!<figure id="figure-zjzvh4201cm15d3u0i"><img id="zjzvh4201cm15d3u0i" src="https://cdn.durable.co/blocks/21FWCJWyAOU5MfiofNtmk7zrG1FN2KRNTsa7TNCwY4F66QTmRjZFJIi9G4oQjA2x.jpg" alt="woman rowing outside" title="woman rowing outside" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/21FWCJWyAOU5MfiofNtmk7zrG1FN2KRNTsa7TNCwY4F66QTmRjZFJIi9G4oQjA2x.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure>Want to Join a Simulation? There are so many great events popping up all over, and I want to make sure everyone can find one near them. If you know of an event, <a data-mce-href="https://docs.google.com/forms/d/e/1FAIpQLSdbKfw4ht1PN3exiS4KPYLR4unkjBk-5Mm4nTHAHvszV6WqaQ/viewform?usp=sharing" href="https://docs.google.com/forms/d/e/1FAIpQLSdbKfw4ht1PN3exiS4KPYLR4unkjBk-5Mm4nTHAHvszV6WqaQ/viewform?usp=sharing">fill in the form</a> here, and it’ll automatically be added to <a data-mce-href="https://docs.google.com/spreadsheets/d/1tarTM8EQF5c6T0_VIY0XQjbXuKBOMP0lOP_hwugRWsM/edit?resourcekey=&amp;gid=12021518#gid=12021518" href="https://docs.google.com/spreadsheets/d/1tarTM8EQF5c6T0_VIY0XQjbXuKBOMP0lOP_hwugRWsM/edit?resourcekey=&amp;gid=12021518#gid=12021518">this sheet</a>. That way, we can all see what’s happening in our local areas and join in the fun!So, whether you're gearing up for your first HYROX or just looking to improve, simulations are an excellent way to prepare. They help you not only with fitness but also with mastering the technical skills you’ll need on race day. Plus, they’re a great excuse to team up with friends, partners, or even strangers and push each other to the next level!Let’s crush it! 👊 #HYROXTraining #Simulation #PushYourLimits #FitnessJourney #Teamwork

Too Long Until Your Next HYROX? Nervous About Your First One? Let’s Talk Hyrox Simulations!

silhouette of three women running on grey concrete road

Whether you’re gearing up for your first HYROX race or you're a seasoned competitor looking to fine-tune your strategy, we know you’ve got questions! From training tips to race day logistics, navigating the world of HYROX can feel overwhelming at times. That’s why I created this FAQ to answer your most pressing concerns.&nbsp;Can I spectate the full event if I'm participating? Yes! If you’re participating, you can use your athlete bracelet to spectate the entire event. If you race is on sunday, you can spectate before, if you pick up your participant bracelet.Is there any communities for new people like me?Yes! I'm not affiliated with this group <a data-mce-href="https://www.facebook.com/groups/326912347041720" href="https://www.facebook.com/groups/326912347041720">HYROX NEWBIES</a>- However I can recommend you to join the group because the owner <a data-mce-href="https://www.facebook.com/wilderfitness.uk" href="https://www.facebook.com/wilderfitness.uk">Michele</a> (who is also a certified trainer) have created a lovely and nice community.<figure id="figure-ksf4delikm19iyj7h"><img id="ksf4delikm19iyj7h" src="https://cdn.durable.co/blocks/17VQdCPWBruEKnI9LoVp9YkH71BumDUnwQ62BQOWw6pyhb970Xn5MfNyvStPgRKr.jpg" alt="3 strong trainers" title="3 strong trainers" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/17VQdCPWBruEKnI9LoVp9YkH71BumDUnwQ62BQOWw6pyhb970Xn5MfNyvStPgRKr.jpg" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"></figure> When is the wave time released? Wave times are typically released 3-5 days before the event.This will be send on email to the registred email, when you activated the ticket. What shoes should I wear for HYROX? The best shoes for you depend on several factors: whether you want optimal running conditions or better support for the stations, your foot shape, and your arch height. I’ve written a detailed guide on choosing the right shoes, which you can find <a data-mce-href="https://hyroxnewbie.com/blog/what-hyrox-shoes-should-i-wear" href="https://hyroxnewbie.com/blog/what-hyrox-shoes-should-i-wear">HERE</a>Can I get my ticket refunded? No, tickets are non-refundable. However, you can resell them through <a data-mce-href="https://www.facebook.com/groups/1069426940780995" href="https://www.facebook.com/groups/1069426940780995">Rox Tickets</a>, a genuine broker for HYROX tickets. What’s considered a good time for HYROX? The average finish time is between 90-100 minutes. Pros and hardcore racers usually finish in 55-70 minutes, but remember—it’s all about having fun and challenging yourself! Yours truely did my first race in 120 min.<figure id="figure-3chkt9mj74m19eksjy"><img id="3chkt9mj74m19eksjy" src="https://cdn.durable.co/blocks/dJmkmK13uoKNbi69Us38UyoOtaLTv7y3ub5psVIJv8drYT8FnWdaq90E5dqGuIJ4.jpg" alt="List of names on a leaderboard" title="List of names on a leaderboard" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: undefined undefined;" data-corners="default" data-aspect="16:9" data-caption="Don't get confused, I didn't come number 76 int he race, just in push sledge, which I found out was my favourite station." data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/dJmkmK13uoKNbi69Us38UyoOtaLTv7y3ub5psVIJv8drYT8FnWdaq90E5dqGuIJ4.jpg" data-mce-style="aspect-ratio: 16/9; object-position: undefined undefined;"><figcaption class="body-normal text-gray-500 mt-2">Don't get confused, I didn't come number 76 int he race, just in push sledge, which I found out was my favourite station.</figcaption></figure>Is the running course really that confusing? Yes, it can be! Even as an experienced runner, I accidentally ran 11km instead of 8km during my first HYROX. Oddly enough, the official HYROX maps don’t always provide lap distances, adding to the challenge. There are a screen, I realized in the end of the race, I never manage to actually see my name on it. I use a Garmin Fenix smartwatch with a custom HYROX category to map out the laps.&nbsp;This video explains how to setup the <a data-mce-href="https://www.youtube.com/watch?v=ezxsBq9cy-k" href="https://www.youtube.com/watch?v=ezxsBq9cy-k">Garmin watch up for Hyrox</a><figure id="figure-00hq03ms9tm1aehges"><iframe id="00hq03ms9tm1aehges" src="https://www.youtube.com/embed/ezxsBq9cy-k" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9;" allowfullscreen="" data-url="https://www.youtube.com/watch?v=ezxsBq9cy-k" data-corners="default" data-fullwidth="false" data-mce-src="https://www.youtube.com/embed/ezxsBq9cy-k" data-mce-style="aspect-ratio: 16/9;"></iframe></figure>This video explain how to set up the <a data-mce-href="https://www.youtube.com/watch?time_continue=87&amp;v=BrBMteR-P_E&amp;embeds_referring_euri=https%3A%2F%2Fwww.google.com%2Fsearch%3Fq%3Dset%2Bapple%2Bwatch%2Bfor%2Bhyrox%26sca_esv%3D392b79e5fd33f0c2%26sca_upv%3D1%26ei%3DmTbsZuGMFLfei-gPtrys4Qc%26ved%3D0ahU&amp;source_ve_path=MjM4NTE" href="https://www.youtube.com/watch?time_continue=87&amp;v=BrBMteR-P_E&amp;embeds_referring_euri=https%3A%2F%2Fwww.google.com%2Fsearch%3Fq%3Dset%2Bapple%2Bwatch%2Bfor%2Bhyrox%26sca_esv%3D392b79e5fd33f0c2%26sca_upv%3D1%26ei%3DmTbsZuGMFLfei-gPtrys4Qc%26ved%3D0ahU&amp;source_ve_path=MjM4NTE">Apple watch up for Hyrox</a><figure id="figure-xwwaxa7lcrm1aej8v0"><iframe id="xwwaxa7lcrm1aej8v0" src="https://www.youtube.com/embed/BrBMteR-P_E" class="w-full bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9" allow="autoplay; encrypted-media" allowFullScreen="" data-url="https://youtu.be/BrBMteR-P_E?si=w1K8o_VsFaCOg4Aq" data-corners="default" data-fullWidth="false"></iframe></figure> Can I bring energy gels to the race? Yes, you can! But don’t worry—there are plenty of refreshments available in the Rox Zones (where all the stations are set up). Update: It seems like at U.S. events, they serve Red Bull and water, so I’d recommend stuffing some energy gels in your pockets. Just don’t make my mistake and bring coffee-flavored ones—I almost threw up from the hot, sticky coffee-flavored slime mid-race! 😅 Remember to keep youself updated on all the rules and guidelines, which you can find<a data-mce-href="https://hyroxnewbie.com/blog/hyrox-rule-and-guidelines" href="https://hyroxnewbie.com/blog/hyrox-rule-and-guidelines" target="_blank" rel="noopener"> here.</a><a data-mce-href="https://hyroxnewbie.com/" href="https://hyroxnewbie.com/">Back to frontpage</a>

HYROX FAQ: Practical info

General HYROX Event Rules: Event Format:Race Structure: The race consists of 8km of running, split into 1km segments. After each running segment, participants must complete one of the 8 functional fitness stations. Stations: The stations are done in a set order and include a mix of strength and endurance exercises like sled pushes, burpee broad jumps, and wall balls. Categories:Men’s/Women’s Open: Standard race, open to all levels. Pro Division: Heavier weights in all stations. Men’s/Women’s Doubles: Teams of two, sharing the running and functional stations. Mixed Doubles: Same as above, but teams are made up of one male and one female. Team Relay: Four people, each completing two stations and one run. Running Rules:Participants run 1km before each station. The course is typically inside a hall and consists of multiple laps per kilometer, depending on the venue layout. Important: Participants are responsible for counting their own laps! It’s easy to get confused, so pay attention to how many you’ve done. Running must be completed before moving on to the next station.<figure id="figure-gc4tlr4vim16jyhyl"><img id="gc4tlr4vim16jyhyl" src="https://cdn.durable.co/blocks/13bd92ujCItVdWUzLQI9oAvY9oBuBLHZ4dT0qNIZxRBGlW2gkSgPNz5b6MJEemmQ.jpg" alt="woman in pink long sleeve shirt and black pants holding black kettle bell" title="woman in pink long sleeve shirt and black pants holding black kettle bell" class="object-cover bg-gray-100 rounded-2xl md:rounded-3xl lg:rounded-4xl" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://cdn.durable.co/blocks/13bd92ujCItVdWUzLQI9oAvY9oBuBLHZ4dT0qNIZxRBGlW2gkSgPNz5b6MJEemmQ.jpg" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure> Timing:Chip Timing: Every participant is provided with a timing chip to record split times for each run and station. Transition time between runs and stations is included in the total race time. Station Guidelines:SkiErg: 1,000 meters. The SkiErg must be completed standing with both feet on the platform. Sled Push: For the Open category, the sled weighs 75kg (men) and 50kg (women). For the Pro category, it’s 125kg (men) and 75kg (women). The sled must be pushed across the designated course. Sled Pull: Similar weight requirements as the sled push. Pull the sled using a rope while staying behind the designated marker. Burpee Broad Jumps: 80 meters. Perform a burpee, then jump forward. Repeat until the designated distance is covered. Rowing: 1,000 meters on the rowing machine. Farmers Carry: Carry two kettlebells for a distance of 200 meters. Weights are 32kg for men and 24kg for women (Open category). Sandbag Lunges: Complete 100 meters of walking lunges while carrying a sandbag (20kg for men, 10kg for women in Open). Wall Balls: Complete 100 wall balls, throwing a weighted ball (6kg for men, 4kg for women in Open) to a target. The ball must hit the target for the rep to count. Station Guidelines:SkiErg: 1,000 meters. The SkiErg must be completed standing with both feet on the platform. Sled Push: For the Open category, the sled weighs 75kg (men) and 50kg (women). For the Pro category, it’s 125kg (men) and 75kg (women). The sled must be pushed across the designated course. Sled Pull: Similar weight requirements as the sled push. Pull the sled using a rope while staying behind the designated marker. Burpee Broad Jumps: 80 meters. Perform a burpee, then jump forward. Repeat until the designated distance is covered. Rowing: 1,000 meters on the rowing machine. Farmers Carry: Carry two kettlebells for a distance of 200 meters. Weights are 32kg for men and 24kg for women (Open category). Sandbag Lunges: Complete 100 meters of walking lunges while carrying a sandbag (20kg for men, 10kg for women in Open). Wall Balls: Complete 100 wall balls, throwing a weighted ball (6kg for men, 4kg for women in Open) to a target. The ball must hit the target for the rep to count.All Stations (click below to see all categories) <a data-mce-href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0" href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0">SkiErg (meters)</a> <a data-mce-href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0" href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0">Sled Push (kg)</a> <a data-mce-href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0" href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0">Sled Pull (kg)</a> <a data-mce-href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0" href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0">Burpee Broad Jumps (meters)</a> <a data-mce-href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0" href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0">Rowing (meters)</a> <a data-mce-href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0" href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0">Farmers Carry (kg)</a> <a data-mce-href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0" href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0">Sandbag Lunges (kg)</a> <a data-mce-href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0" href="https://docs.google.com/spreadsheets/d/1jucP1qE0RNJZ_nkXGyq42Fe3mCivzZGCZiQY7p01Gds/edit?gid=0#gid=0">Wall Balls (reps/kg)</a> Form and Penalties:Reps: Each exercise has a required number of reps, distances, or meters. Failure to meet the standard or form can result in time penalties. Judging: HYROX judges are present to ensure athletes maintain proper form, such as depth in wall balls or proper technique in burpees. Disqualification: Participants can be disqualified for skipping any part of the course or failing to complete a station correctly. Rest and Assistance:Participants are allowed to take rest breaks during any part of the race, but the clock keeps ticking. External assistance is not allowed; participants must complete all parts of the race independently (except in team/doubles races). Pro and Open Category Differences:Weights: Pro divisions have significantly heavier weights in the sled push, sled pull, and other stations. Expectations: Pro athletes are expected to adhere to stricter performance standards in all stations and movements. HYROX Specific Gear Rules: Shoes:Proper athletic shoes must be worn. Shoes with spikes or cleats are not permitted on the sled stations. Most athletes prefer hybrid shoes with a good balance of grip for stations and cushioning for running. Energy Gels:Participants are allowed to carry energy gels, but there are hydration stations available in the ROX zones (areas where the functional stations are located). Clothing:There are no strict clothing rules, but most athletes wear compression or moisture-wicking fabrics. Make sure to dress comfortably for both running and strength exercises. Read the guide for shoes here. Wristbands and Timing Chips:Each participant will receive a wristband and timing chip upon check-in. These must be worn throughout the race to ensure accurate timing and access to restricted areas. General Guidelines: Hydration and Nutrition:Hydration is provided at the event, but athletes can bring their own if needed. Refueling during transitions is encouraged but must be done within the designated areas. Spectators:Your athlete wristband allows you to spectate for free after you finish your race for the whole event.Wave Time Release:Your starting time, or “wave time,” will be released 3-5 days before the event. Be sure to check the official HYROX site for updates. Refunds and Ticket Transfers:HYROX tickets are non-refundable, but you can resell them through <a data-mce-href="https://www.facebook.com/groups/1069426940780995" href="https://www.facebook.com/groups/1069426940780995" data-mce-selected="inline-boundary">Rox Tickets</a>, a genuine broker for HYROX events.<a data-mce-href="https://hyroxnewbie.com/" href="https://hyroxnewbie.com/">Back to frontpage</a>

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