HYROX Race Day Checklist: Everything You Need | CFBC

HYROX Race Day Checklist: Everything You Need | CFBC from CrossFit BC. A coach-built HYROX race day checklist: what to do the week of, the morning of, your warm-up, what to pack, fuelling, and a station-by-station pacing plan.

This is a long-form CrossFit BC reference piece. We cite the research we lean on, show how we apply it with members in the gym, and keep the practical takeaways at the top so you can act on them the same week.

Common questions

What should I do the week before a HYROX race?

Taper your training volume, keep some short race-pace efforts to stay sharp, prioritise sleep, hydrate consistently, and eat normally with a slight emphasis on carbohydrates. Confirm your wave time, travel plan, and kit by mid-week so race day has no surprises. Do not try anything new in the final week.

What should I eat before a HYROX race?

Eat a familiar, carbohydrate-focused meal two to three hours before your wave, low in fat and fibre to avoid stomach issues. A small top-up like a banana or a gel 30 to 45 minutes before is optional. Sip water with electrolytes through the morning, and only use foods and drinks you have tested in training.

How should I warm up for HYROX?

Spend 15 to 20 minutes raising your heart rate with an easy jog, then add dynamic mobility and a few short race-pace surges. Prime the first station, usually the SkiErg, with a brief effort. Finish your warm-up close to your wave start so you step on the start line warm, not cold.

What is the biggest mistake on HYROX race day?

Going out too fast. The adrenaline of the start makes the first run and first station feel easy, so athletes overspend early and pay for it across the back half. A controlled, even pace with smart wall-ball and sled strategy almost always beats a fast start that fades.

What should I pack for a HYROX race?

Bring your bib and timing chip, race-appropriate shoes, comfortable kit, a small towel, your tested fuel and electrolytes, a water bottle, a warm layer for before and after, and any chalk or grips you train with. Pack it the night before against a checklist so nothing is forgotten.

How do I pace a HYROX race?

Run the first kilometre slower than feels natural, keep the ergs controlled, break wall balls and other stations into planned sets before you fail, and save a gear for the final run. Our HYROX pace bands tool gives you target run splits, and our wall-ball and sled tools plan the two stations that most often end races.

Do CrossFit BC members get early access to HYROX tickets?

Yes. As an authorized HYROX Training Club, CrossFit BC gives active members early access to HYROX ticket pre-sales for races all over the world before they open to the public, from Vancouver and Toronto to races abroad. Active HYROX class-pack holders count as active members and qualify too. We send the pre-sale code the moment HYROX releases it, so members can lock in their city, division, and time slot before popular races sell out, then travel and race with a crew that trains together. Membership has its privileges.