HYROX Race Mindset
Let's face it - HYROX is a brutally well-designed race that challenges even the fittest athletes out there, testing both strength and endurance. But it's crucial to remember that it pushes you mentally, as well as physically. And whether or not you are prepared mentally will determine how well you perform when it comes to race day. So when the going gets tough…
Embrace the suffering.
It's completely normal to have negative thoughts during the race. Why am I already tired when I'm not even half way? Why does this feel so much harder than my training workouts? How did I think I could run sub () kilometres? Why did I sign up for this??
It's always a tough race (although you'll tell yourself afterwards that you want to do it again). Everyone else is suffering, even if they are running faster or looking stronger. You need to embrace this: keep reminding yourself that it's supposed to be tough. Tell yourself (as a fellow athlete once yelled at me as I sat on my wall ball): "Rest tomorrow!"
Set your mind on shorter goals when it gets hard.
It's daunting to think about how many runs and stations you have left. Thinking ahead to the final station of 100 wall balls can fill you with dread for the rest of the race, and everything in between will feel longer. Don't do that! Focus on the station or run that you are on. Rather than thinking about how the end of the station feels far away, focus about doing another three burpees, another 100m on the row, another five wall balls.
If you're struggling much more than you expected and it surprises you when you're only a third of the way through, you may have started too fast and set an unsustainable pacing strategy. That's ok. It doesn't have to be extreme: slow down slightly, take an extra breath between reps, but try not to stop and start too much.
Try to stay calm and focus on what's ahead if you (or someone else) messes up.
It will happen at some point: You miss a running lap. You run an extra lap. Your toe will touch the line in the sled pull and a judge gives you a penalty. You get caught doing questionable burpees. You enter through the wrong arch. You complete the station in the wrong order.
Or your doubles partner does one of these. Or the technology / set up of the race is faulty and costs you time.
You're angry: it's not fair! My time won't reflect my best ability! And yes, it's incredibly frustrating. But it happens, and it's part of the competition.
Here is a strategy for what to do as soon as you realise that you messed up:
Can I fix it? If you manage to catch your mistake early enough, fix it - for example if you're unsure if you're going into the right station, take that extra few seconds to look at the station number and think through the race fog. Usually, though, we realise too late - if you've crossed the arch after running too few laps, don't go back out - your timing chip has been recorded.
Is it worth contesting? The judges don't want to give penalties. So if you do get one, it's usually best to do as they say: pull that extra 5m of sled. Go back and do that burpee. Unless you're confident that your movement was correct, it's not worth wasting time.
Faulty set up: if you end up losing time because of something out of your control (your erg doesn't work so you have to switch; the rope falls off the sled pull; the wall ball counter doesn't work), take a note of the time that it cost you (hit the lap function or equivalent on your watch) and address it after the race. Your time can be adjusted.
Move forwards: try to remain calm and focus on what you have to do next. There's no gain from being angry at yourself or at others (competitors, judges, supporters, volunteers). Tell yourself that you can be angry after the race is over, but there's no time to be focus on it now.
Enjoy the race.
Be proud of the pain you are putting yourself through and the challenge you are taking on. You paid money to suffer, so you might as well enjoy it, in a masochistic way…
Have fun, and don't forget to smile at the supporters and at the cameras!
If you need help with your race strategy and mindset, or are interested in personalised training programs and online coaching, reach out to me for a free consultation call to figure out how you can smash your next race:
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