Okay, I Signed Up. Now What?

So you did it! You picked something that scares you a little.

Maybe you signed up for your first HYROX. Maybe you convinced a friend to do Doubles with
you. Maybe you grabbed a group and you’re doing a Relay.
Or maybe your goal isn’t HYROX at all. Maybe you finally registered for that first 5K. Maybe you
signed up for a Crossfit class.

And now you’re thinking…“What did I just get myself into?”
First of all ……good! I actually think a big goal should make us a little nervous. If you already
know you can do it, it probably isn’t going to challenge you very much.
But here’s what I don’t want you to do:
Don’t make training so complicated that you never start.

Start With Where You Are
You don’t need to suddenly start training six days a week.
You don’t need the perfect training plan.
And you definitely don’t need to be able to do everything on Day 1!

If you haven’t been running, start with walking and running.

If you haven’t been strength training, start lifting a couple of days a week.

If you’ve never touched a sled, find a gym where you can learn.

Your starting point is exactly that — a starting point.
Not a judgment about where you should be.

HYROX Is Running + Strength + Learning to Keep Going
One of the reasons I love HYROX is that the concept is actually pretty simple.
You run.
You do a functional fitness station.
You run again.
And you keep repeating that pattern.

That means your training needs a few basic ingredients:
Build your running. Build your strength. Practice the movements. And occasionally put
them together.
That’s it! You don’t have to recreate an entire HYROX every Saturday. In fact, especially when
you’re beginning, I wouldn’t. Your body needs time to adapt.

Don’t Ignore the Running
This is probably the part people don’t want me to say! You can be incredibly strong, but HYROX
involves running. So if running isn’t your strength, don’t avoid it! Work on it.
And please don’t think that means you have to go out tomorrow and run five miles. Start small.
Walk/run for 20 or 30 minutes. Run one minute, walk two. Run from one mailbox to the next.
Slowly increase the amount of time you spend running.

The same thing applies if your goal is a 5K.
You don’t become a runner and then start running. You start running — and eventually realize
you’ve become one.

Learn the Movements
If you’re preparing for HYROX, get familiar with the stations.
SkiErg.
Sled push.
Sled pull.
Burpee broad jumps.
Rowing.
Farmer’s carry.
Sandbag lunges.
Wall balls.
Some will probably feel pretty natural.
Others may make you wonder who invented this sport and why you thought signing up was a
good idea.
That’s part of the fun!

Learn the movements. Practice your technique. Ask someone knowledgeable for help.
You don’t have to master them immediately.
You just want fewer surprises on race day.
Consistency Beats the Perfect Plan
This might be the most important training advice I can give someone starting out.
The best training plan is the one you’ll actually follow.
Three or four consistent workouts every week for several months will do far more for you than
an aggressive six-day-a-week program you quit after three weeks.

Life still happens while you’re training…Work gets busy, kids need you, you travel, you get tired,
you miss workouts…that’s okay!

Don’t turn one missed workout into a missed week.

Just come back tomorrow.

Remember that workout partner we talked about in Part 3? This is when that person becomes
invaluable. Make plans and put your workouts on the calendar. Meet each other at the gym. Text
each other. Hold each other accountable! Motivation comes and goes.

Consistency is what gets you to the starting line!

Every Once in a While, Practice Being Uncomfortable
Eventually, you want to practice doing some running and stations together. Why?
Because running after pushing a heavy sled feels very different from running on fresh legs!
Your heart rate is up.
Your legs are tired.
Your brain starts negotiating with you.
“Maybe walking would be nice.”
This is where you’re training something besides your muscles.
You’re training your mind.
You’re learning that being uncomfortable doesn’t mean you have to stop.
You’re learning to settle down, keep moving and do the next thing in front of you.
That lesson carries over into a lot more than HYROX.

Don’t Forget to Enjoy This Part
We spend so much time focusing on race day that sometimes we forget something:
The training is part of the experience.
Notice when you run farther than you could a month ago.
Celebrate when the sled weight that once seemed impossible starts moving.
Notice when you recover faster.
Notice when you stop dreading the workout and start looking forward to it.
And celebrate the people you’re doing it with.

Race day is one day.
The real transformation happens during all of those ordinary days when nobody is cheering,
nobody is handing out medals, and you show up anyway.
So don’t worry about being perfect.
Start where you are.

Do a little more than you did yesterday.
Keep showing up.
And one day you’re going to look at the calendar and realize:
It’s almost race day!!
And instead of thinking, “There’s no way I can do this,” you might just catch yourself thinking…
“I think I’m ready.”