From prep to recovery—here’s how to get the most out of your race. With expert tips from Hyrox athlete Dominik and AG1 as part of your daily routine.
Hyrox is the ultimate challenge for anyone looking to combine endurance, strength and mental grit. Whether it’s your first time competing or you’re chasing a Sub60 finish, this guide offers a structured approach to training, technique, nutrition, mindset and race-day prep. With AG1 athlete and extreme sports enthusiast Dominik Stroh, we’ll show you how to prepare with purpose.
Dominik’s 10 Hyrox Tips at a Glance
Start with a clear plan—8 to 12 weeks of prep depending on your fitness level. For beginners, try Doubles or Relay first.
Train 4–5 times a week. Balance running, high-intensity work, strength, technique and recovery.
Nail your technique—especially on Sled Push, Burpees and Lunges. Clean form saves energy and time.
Incorporate targeted mobility and technique drills. Think Banded Hip Openers, Goblet Squats and Core Holds.
Eat functionally and consistently. Prioritise protein, complex carbs and micronutrients. AG1 supports your foundational needs.
Fuel up on hard days. Increase carbs before intense sessions and add electrolytes.
Hyrox is a global fitness race that combines functional strength with endurance. Every event follows the same structure: 8×1km runs, each broken up by a workout station. Think: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls.
The best part? It’s designed for every fitness level—from beginner to elite. You’re not racing against others, but against yourself and your time. “It’s structured, repeatable and measurable—that’s what keeps people coming back,” says recreational extreme athlete and Hyrox competitor Dominik.
FYI: “Sub60” means finishing the full Hyrox race in under 60 minutes—an ambitious goal that demands smart training and serious discipline.
A solid structure is key. Your prep time depends on your current fitness and goal. “I’d recommend 12 weeks for beginners. More advanced athletes can get away with 8—but it really depends on your base fitness and time target,” says Dominik.
New to Hyrox? Consider easing in with a Doubles or Relay format. “That’s what I love about Hyrox—there are scalable entry formats so you can build up gradually.”
More important than duration is consistency—and mixing it up right. “If you’re going for Sub60, you’ll need 4–5 sessions a week. Run training is key and should be a constant,” says Dominik.
He recommends a balance of high-intensity workouts, targeted strength and technique sessions—plus enough rest to avoid overtraining.
“I increase intensity and volume in cycles but always listen to my body—sometimes doing less actually helps me progress more.”
To move efficiently through the stations, don’t overlook technique work. “It’s a gamechanger. Clean movement saves time and energy—and reduces your risk of injury,” says Dominik. “That said, I’ll admit—my own technique isn’t always perfect either.”
To build mobility and improve movement quality, he sticks to a few tried-and-tested drills. They’re designed to increase flexibility, enhance strength transfer, and clean up your form:
What you eat affects your energy levels, recovery and overall performance—especially in something as demanding as Hyrox. Dominik takes a functional approach: “My diet is clean and practical. I focus on a good macro balance, enough protein for recovery and complex carbs for sustained energy.”
One constant in his routine:
“AG1 helps me cover my foundational nutrition—no matter how hectic the day or how hard the training.”
“I up my carb intake—oats, rice or dates before a session,” says Dominik. He also adds electrolytes, creatine, omega-3 and magnesium. “Meals should be easy to digest but fuel me properly.”
“My go-to pre-race meal is oats with banana, a scoop of protein and nut butter—2 to 3 hours before the start. It fuels me, sits well and it’s tried and tested.” Right before the race, it’s all about keeping things familiar: fluids, electrolytes, maybe half a banana. “Routine is king.”
“In moderation, absolutely. I start increasing carbs around 24 to 36 hours before—but nothing unfamiliar. Keep it simple and steady.”
Your mindset matters—especially when your body’s at its limit. Dominik emphasises mental prep for every phase of the race.
“I remind myself why I started—and how it feels to cross that finish line. That’s my inner anchor.” He doesn’t get hung up on ups and downs.
“Every small step forward counts—even if it doesn’t feel groundbreaking in the moment.”
“I schedule my training sessions like appointments—with myself,” says Dominik. On race day, he leans on routine: “AG1 in the morning, music on, quick mobility warm-up, and visualisation.”
He mentally runs through the whole course: how it feels, how he breathes, how he pushes. “I say my goal time out loud. If I can’t say it with confidence—how will I ever hit it?”
Every Hyrox athlete hits a wall at some point. “I stay in the moment. I don’t think about the next five stations—just the one I’m doing.” His motivation? The hours of work, the discipline, the goal. “When others slow down, I speed up—that’s my mantra.” It’s a line from a close friend that gets him through the hard parts.
As race day approaches, physical and mental readiness becomes everything. The final 48 hours are about fine-tuning.
“Wake up, AG1 with water, light breakfast—usually oats and banana. Then music to get in the zone. Warm-up includes mobility, short sprints and a couple of practice rounds of key stations. That tells my body: game on.”
“A lot of people start too fast, have no race plan, or push too hard early. My tip: pace yourself, stay focused—Hyrox is won in the second half.”
Reaching the finish line is only half the story. How you recover determines how soon—and how well—you can train again.
“Don’t flop on the sofa,” says Dominik. Instead, he recommends gentle cool-down: “Hydrate, keep moving—avoid a hard stop.” For the first 48 hours, it’s all about staying active but light: walking, mobility or a relaxed bike ride.
“Within 30 minutes, I try to get in quick carbs like banana or rice cakes, paired with protein like Skyr or a shake.” AG1 is part of his recovery stack too:
“After something that intense, I need micronutrients and electrolytes fast—AG1 helps me replenish my base.”
Good sleep is non-negotiable: “Eight hours minimum—deep if possible.”
He also uses cold plunges, breathwork and evening mobility flows to support recovery. “I track my sleep and HRV to know when I’m ready to train again. Recovery is just as much a part of training as any Hyrox station.” As the founder of the cold plunge brand @retreature, cold therapy is part of his daily life—along with steam sauna tents.
Hyrox is more than just a workout—it’s a race that brings together smart training, technique, fuelling and mental resilience. If you train with intention, recover right and keep your mindset strong, there’s nothing in your way.
Whether you’re just starting or chasing a new PB, this guide and Dominik’s tips have you covered.
FYI: Get even more Hyrox insights via his Instagram.
Based in Berlin, Dominik is a passionate Hyrox athlete, extreme sports fan and entrepreneur. His love for functional training is matched by his mental focus and holistic lifestyle. When he’s not competing, he’s coaching others, sharing his experience on social and building community with his no-BS advice and clear mindset. His motto: “When others slow down, I speed up.”
Build mental strength with routine and visualisation. Treat workouts like appointments and speak your race goals aloud.
Stay calm in tough moments. Focus only on the station you’re in. Dominik’s mantra: “When others slow down, I speed up.”
48 hours before: no stress, no surprises. Ease off training, sleep well and stick with what you know.
Recovery is part of the plan. Active cooldown, good nutrition, sleep and tools like cold therapy and AG1 make a difference.
“People rely too much on their upper body during Sled Pushes—it’s all about leg drive. And with Burpees, good form gets sacrificed way too early,” says Dominik. Refining your technique saves energy and helps prevent injury.
Pro tip: “I film my workouts and review them to tweak the details. I also work with two coaches—one for Hyrox-specific work, one for running. That combo helps me sync up form and pace.”
