Now that I’m back from Dallas—where I competed in my third HYROX race (two solo and this one as mixed doubles)—I wanted to share a few takeaways from my experience so far.
1. Commitment
You have to be all in. HYROX isn’t something you casually jump into a few weeks before the race. A minimum of six months of consistent training is a great place to start for most people.
2. Get Good at Running
Half of the race is running—8K total, or about 5 miles. You need to be physically prepared to cover that distance. That means carving out time each week to steadily improve your running.
3. Build Strength Endurance
The other half is strength. It’s not just about being strong—it’s about being able to move well through the stations while fatigued. Strength endurance is essential.
4. Hydration Matters
Hydrate well—not just water, but electrolytes too. I learned this the hard way during my first two races when my legs cramped up badly. Proper hydration is a game-changer.
5. Prioritize Recovery
There’s a fine line between overtraining and under-recovering. You need real nourishment to fuel your body and quality sleep to perform. HYROX demands a lot physically and mentally, and without recovery, even the best training won’t carry you through.
6. Simulate the Race
Training is one thing, but simulating the race is where everything clicks. Running through a full HYROX-style practice helps you understand your pacing, strengths, and what needs work.
7. Have a Game Plan
Whether you’re racing solo or doubles, strategy matters. Know how you’ll pace each run, approach each station, and conserve energy so you don’t burn out early. The goal is to finish strong.
8. Enjoy the Journey
HYROX is hard, humbling, and will absolutely test you—but that’s the point. No matter your finish time, enjoy the process and embrace who you’re becoming along the way.
What’s Next for My HYROX Journey & LYFT?
I plan to compete again in Miami this March, then NYC in late May/June.
With that in mind, LYFT will continue hosting HYROX Training Sessions every Saturday at 9 AM for the foreseeable future.
A lot of you have expressed interest in stepping into the arena for HYROX NYC. As we head into the holidays, now is the time to decide—will you race solo, doubles, or team relay while your friends and family cheer you on from the sidelines?
In the coming weeks, I’ll be sending out forms for anyone interested so we can build a team and train together leading into NYC.
Keep Growing Stronger,
Derrick
