Behind the Scenes: How to Prepare for a Hyrox Competition – Insider Tips from Coach Zwayder

Posted by Aymee Jacobs on January 16, 2025

Behind the Scenes: How to Prepare for a Hyrox Competition – Insider Tips from Coach Zwayder

Champion, stepping into a Hyrox competition isn’t just about showing up on race day—it’s about the journey you take to get there. Imagine gearing up behind the scenes, where every detail, every drill, and every moment of recovery is carefully planned to create a winning performance. At BallinFit, we believe in a holistic approach to training, and our head coach, Zwayder, has seen it all. Today, we’re taking you behind the scenes with insider tips on how to prepare for a Hyrox competition like a true champion.

The Blueprint for Competition Success

Before the starting gun fires, a lot of groundwork goes into preparing both your body and your mind for the challenges ahead. The goal isn’t simply to participate—it’s to dominate, from the warm-up to the final sprint.

1. Mindset Matters: Get Mentally Ready

Visualize Victory:

Coach Zwayder always says, “Your mind is the first muscle you train.” Spend time every day visualizing your perfect race. Picture yourself executing every movement with precision, feeling the adrenaline as you power through each segment, and crossing the finish line with that triumphant smile.

Set Clear, Achievable Goals:

Break down the competition into manageable parts. Instead of focusing on the overall race, set goals for each segment—be it the sprint start, the wall ball round, or the sled push finish. These mini-goals build momentum and keep you motivated throughout the competition.

Positive Self-Talk:

Develop a mantra such as “I am ready, I am strong, I am unstoppable” and repeat it during training sessions and just before the race. This not only reinforces your confidence but also quiets any self-doubt.

2. The Tactical Warm-Up: Your Pre-Race Ritual

A strong start begins long before you hit the track. Your warm-up is the foundation upon which you build your performance.

Dynamic Warm-Up Routine:

High Knees & Butt Kicks: Get your heart pumping and muscles primed with 5-10 minutes of dynamic cardio.
Leg Swings & Arm Circles: Loosen up your hip flexors, hamstrings, shoulders, and upper back to ensure full range of motion.
Sport-Specific Drills: Include a few short sprints, wall ball practice, or even a simulated sled push. This gets your body ready for the exact movements you’ll perform in the race.

Coach Zwayder’s Insight:

"I always tell my athletes, treat your warm-up as the most important part of your competition day. It’s your chance to set the tone and prime your body for peak performance."

3. Nutrition and Hydration: Fueling the Engine

What you eat and drink in the days leading up to and on the day of the competition can significantly impact your performance.

Pre-Race Nutrition:

Carbohydrate Loading: In the days before the race, focus on complex carbohydrates like whole grains, fruits, and vegetables. This builds up your glycogen stores, ensuring you have enough energy for the entire event.
Lean Proteins: Incorporate proteins such as chicken, fish, or plant-based options to support muscle repair and recovery.
Healthy Fats: Don’t shy away from fats; include sources like avocados, nuts, and olive oil to keep your energy levels steady.

Hydration Strategy:

Before the Race: Start your day with 500 ml of water about two hours before the event. Avoid overhydrating, but ensure you’re well-fueled.
During the Event: Sip small amounts of water or an electrolyte drink throughout the competition to keep your performance steady.
After the Event: Replenish lost fluids immediately post-race to kickstart recovery.

4. Gear and Equipment: What’s in Your Bag?

Preparation isn’t just about training and nutrition—it’s also about having the right gear to support you on race day.

Essentials to Pack:

Quality Training Shoes: Your foundation. Ensure they’re well-fitted, offer excellent support, and are designed for high-intensity workouts.
Comfortable Athletic Apparel: Wear moisture-wicking and breathable fabrics to keep you comfortable. Compression gear can also help reduce muscle vibration and improve recovery.
Hydration Solutions: Always have a water bottle or hydration pack. Electrolyte supplements can be a game-changer.
Recovery Tools: Consider packing a foam roller or massage stick for a quick post-race muscle release.
Extra Layers: Weather in Amsterdam can be unpredictable. Bring a lightweight jacket or hoodie in case it gets chilly before or after your event.

Coach Zwayder’s Tip:

"Double-check your gym bag the night before. Missing that one essential item can throw off your entire race day. Preparation is the key to confidence."

5. Practice and Simulation: Rehearse to Perfection

Nothing beats real-world practice. Simulating race conditions during training is essential to adapt your body and mind to the competitive environment.

Mock Competitions:

Hyrox Simulations: Run a full simulation of the competition. Include sprints, strength drills, and obstacle challenges similar to what you’ll face on race day.
Time Trials: Practice your intervals and measure your performance. Note improvements and areas that need work.
Course Familiarity: If possible, train on or visit the competition site. Familiarity with the terrain can reduce pre-race anxiety and help you plan your strategy.

Real-World Example:

One of our athletes, Tom, significantly improved his performance after participating in multiple Hyrox simulations at BallinFit. The simulations helped him understand his pacing and identify weak points, which he then targeted with focused training.

6. Recovery Protocols: Prepping for the Next Battle

Recovery isn’t only post-workout—it should be integrated into your competition day routine to ensure you’re always at peak performance.

Between Events:

Active Recovery: Use light stretching or a brief walk to keep your muscles loose between rounds.
Nutrition Boost: Have a small, easily digestible snack (like a banana or energy bar) to maintain energy levels.
Mental Reset: Use deep breathing techniques to calm your mind and refocus. Visualization of your next segment can be very effective.

Post-Race Recovery:

Cool Down: After the event, spend at least 10 minutes on a cool-down routine with static stretches.
Hydration and Nutrition: Immediately replenish fluids and nutrients with a balanced recovery shake or meal.
Rest: Give your body ample time to recover in the following days before jumping back into high-intensity training.

7. The Role of Community: You’re Not Alone in This

Training for and competing in Hyrox isn’t a solitary journey. The support of your team, coaches, and fellow athletes can provide an incredible boost on race day.

Build Your Support Network:

Team Training: Participate in group training sessions at BallinFit to share tips, motivate each other, and build camaraderie.
Mentorship: Lean on Coach Zwayder and other experienced athletes for guidance. Their insights can be invaluable.
Post-Race Celebrations: Whether it’s a team dinner or a casual meetup, celebrating your efforts reinforces the bonds that drive your success.

Coach Zwayder’s Insight:

"The energy of a supportive community is contagious. When you train together, you not only improve faster—you also build the mental resilience to overcome any challenge on race day."

Putting It All Together: A Day in the Life of a Hyrox Competitor

Let’s walk through what a race day might look like for you, incorporating all the strategies we’ve discussed:

Early Morning

**Wake Up & Hydrate:**Start your day with a glass of water and a light breakfast—perhaps oatmeal with fruit—to fuel your body.
**Pre-Race Routine:**Engage in a mental warm-up: visualize your race, repeat your mantra, and set clear goals for each segment.

Pre-Competition

**Dynamic Warm-Up:**Dedicate 10-15 minutes to dynamic stretching and sport-specific drills. Focus on high knees, leg swings, and short sprints to get your muscles ready.
**Gear Check:**Double-check your gym bag for all essentials: shoes, apparel, hydration, and recovery tools.

During the Competition

**Pacing:**Stick to your pre-planned pace. Remember Coach Zwayder’s advice about maintaining a consistent speed to avoid burnout.
**Active Recovery:**Use the brief intervals between rounds to perform light stretches and deep breathing exercises.
**Nutrition & Hydration:**Sip water or an electrolyte drink throughout the event and have a small snack ready if you feel your energy dipping.

Post-Competition

**Cool Down:**After crossing the finish line, take time to cool down with static stretches and light walking.
**Immediate Recovery:**Rehydrate and refuel with a recovery shake or meal rich in protein and carbs.
**Reflect & Celebrate:**Take a moment to reflect on your performance. Celebrate your wins, note the areas for improvement, and thank your support network.