What's inside

The full checklist.

■ Race Week

Confirm race category & start time

Plan your race with the Roxfit app

Use the pace planner — know your splits before race day

Last hard session: Tuesday

Gives you a full 5-day taper going into race day

Taper the rest of the week

Easy movement only. Protect the legs. No new fitness now.

Sleep 8+ hrs for 5 consecutive nights

Hydrate aggressively all week

Goal: clear urine by Thursday

■■ Race Morning

Wake up 3 hours before race start

Last proper meal 2 hours before race

After that: liquids and light snacks only

Phil's go-to: dried mango or Sour Patch Kids ✓

Arrive at venue 90 min early minimum

Walk course / visualise each station in order

45-min warm-up

10 min jog → dynamic mobility → station activation

Breathing reset 10 min before start

5 rounds: 4 inhale → 2 hold → 6 exhale

■ Mental Checklist

Worst station is budgeted for — let it go

Pain is information, not a stop signal

Last 2km run is a choice, not a limit

You prepared for this — trust the process

■ During the Race

First run: 10–15 sec/km SLOWER than ego wants

You will pay for going out too hard. Every time.

2 deep belly breaths before every station

Drops heart rate. Clears the mind. Free time.

Transitions are free time — move with purpose

Station 8 is a mental station, not a physical one

Whoever trained their mind wins it.

■ The Breathing Reset

01 — INHALE through nose — 4 counts, belly expands

02 — HOLD 2 counts

03 — EXHALE through mouth — 6 counts, slow

■ Race Day Kit

Race shoes

Wear them in training first — zero surprises on race day

Banana — pre-race staple

HR monitor or GPS watch

Energy gels / race nutrition

Water + electrolytes (warm-up only)

Roxfit App: download before race week

Use the pace planner to build your station splits

Download the full checklist — Free

Want to go further?

The training system
behind the checklist.

The checklist covers race day. The training system builds the fitness that makes race day easier.

6-Week Programme

6-Week HYROX Running Plan

Progressive 6-week block with Station + Run sessions, Pace Calculator, and real HYROX stations. The training that closes the gap between your fitness and your race time.

SGD 19

One-time · PDF · Instant download

See the programme →

Full System

HYROX Running Restoration System

28 pages. The science, 4 Session Types framework, 8-week programme, Pace Calculator, and race-week guidance. The complete system.

From SGD 29

PDF · or bundle with interactive tool SGD 59

Get the system →

Want a plan built around your race date and target time? DM PERFORMANCE on Instagram @_philstrong

HYROX
Race Prep
Checklist.

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checklist.

HYROXRace PrepChecklist.

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HYROX
Race Prep
Checklist.

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checklist.