HYROX venues are busy. The warm-up area is often small and crowded, and your wave start is fixed. A good warm-up has to work in a small space and finish close to your start time.
Timing
Start about 30 minutes before your wave. Aim to finish 5 to 10 minutes before you line up. Longer gaps let you cool down; shorter ones make you rush.
The warm-up (around 20 minutes)
1. Get moving (5 minutes)
Easy jogging if there is space, or marching, skipping and side steps if there is not. The aim is to raise your heart rate and body temperature gently.
2. Mobility (5 minutes)
- Leg swings, forward and sideways, 10 each leg.
- Hip circles and deep squat holds.
- Arm circles and shoulder rolls.
- Walking lunges with a twist.
Focus on hips, ankles, shoulders and back — everything the stations use.
3. Activation (5 minutes)
- 10 bodyweight squats.
- 10 walking lunges.
- 5 burpees.
- 10 push-ups or incline push-ups.
These prepare the movement patterns without tiring you.
4. Build intensity (5 minutes)
- Three short efforts of 20 to 30 seconds, building to race pace. Jog or walk between them.
- If there is a SkiErg or rower available, a minute at race pace.
Stay warm
Wear layers you can remove just before the start. If your start is delayed, keep moving lightly.
Do not overdo it
The warm-up should leave you feeling ready, not tired. It is not a workout.
Nerves
Some people find a warm-up routine calming because it is familiar. Use the same routine before hard training sessions, so it feels routine on race day.
Related
Your first HYROX covers race-day logistics, and our race-day checklist covers what to pack.