If you’re new to Hyrox racing and haven’t watched an event in real time, you’re missing out on one of the most underrated parts of race-day preparation. Spectating gives you perspective, and racing gives you understanding. By racing or spectating, you’ll learn that there are a variety of techniques, strategies, and pacing elements that come into play. Each race can look different. If you’re signed up for a Hyrox event but haven’t yet seen a real event, here’s why you should consider watching the race (even if it’s on your own race day) before you get to the starting line. Together, both racing and spectating, can shape how well you execute on race day and how much you enjoy the challenge. Here’s what you’ll take away from both.

HYROX finish line

Part of the training to get to the finish line is understanding a Hyrox event and what strategies work best for you. Watching an event from start to finish is an underrated part of race day prep.

Reasons to Watch a HYROX Race

Before we get into specifics, here’s the big picture why:

It reduces race-day anxiety by removing the unknown
It helps you set realistic expectations for pacing and fatigue
It reinforces smart decision-making instead of emotional racing
It prepares you mentally for discomfort—because you’ve seen it before
It reminds you that struggle is normal, not failure
You’ll get to see the flow of the race: The station set-up, the RoxZone area, and the run in/run out areas. Seeing how this works in advance will help minimize confusion when you’re in the middle of the race, execute seamlessly, and avoid penalties!

Now, here’s what you’ll notice, and why it matters.

Takeaways from Spectating a HYROX Race

1. You’ll See Why Pacing Is Everything

You’ll quickly notice athletes who go out way too fast. They sprint the first run, attack the SkiErg aggressively, and look dominant early… only to fade hard as the race progresses. The athlete leading in the first 10 minutes is rarely the one who finishes strongest.

Why this matters:
Seeing this live reinforces that HYROX is not a sprint; it’s an endurance race with strength demands. Watching others blow up early helps you commit to your pacing plan and resist adrenaline on race day.

Takeaway: Race your own race. HYROX is 5 miles of running broken up by 8 stations. Sustainable pacing wins.

2. You’ll Understand Why You Can’t Compare Yourself to Other Runners

HYROX runs in waves, with athletes starting every 10–15 minutes. On the run course, that means you’ll be surrounded by people at completely different stages of fatigue. Some runners passing you are on lap one and some struggling runners you pass have already run 4.5 miles. Until you hit the stations, you often won’t know who’s actually in your race.

Why this matters:
Comparison leads to bad decisions, such as running too fast, forcing effort, or panicking. Watching this dynamic unfold helps you detach from others and focus inward.

Takeaway: Don’t chase people who aren’t in your race. Stay on your plan and trust your training.

3. You’ll Learn Why Controlled Rest and Effort Is Part of Smart Racing

Contrary to what highlight reels show, even top athletes pause. You’ll see brief breaks before sled pushes, controlled breathing before wall balls, and strategic walking during RoxZone or parts of the run. This isn’t weakness—it’s strategy.

Why this matters:
Seeing rest normalized gives you permission to be smart instead of reckless. Short, intentional breaks can prevent heart rate spikes and keep you moving efficiently through the later stations.

Takeaway: Planned recovery keeps you racing longer and stronger.

4. You’ll See Why Technique Choice Is Personal

At every station, athletes move differently. Burpee broad jumps look wildly different from person to person. Sled push and pull strategies vary. Erg pacing isn’t uniform. There is no single “right” way, but some strategies work better than others, for different people.

Why this matters:
Watching others reinforces that you don’t need to copy anyone else. Your job is to use the techniques you’ve practiced and trust what feels sustainable for you.

Takeaway: Race day is not the time to experiment. Stick to what you know, then refine techniques later in training.

5. You’ll Understand Why Mental Focus Is the Real Challenge

Everyone struggles. Everyone looks uncomfortable at some point. But everyone keeps moving forward—one station, one run, one rep at a time. The energy of the environment is powerful. The crowd, the music, and the shared challenge make the discomfort feel manageable.

Why this matters:
Watching athletes push through fatigue prepares you mentally for your own tough moments. When it happens to you, it won’t feel like something went wrong, it will feel normal.

Takeaway: Stay present. Focus on breathing. Don’t think about the wall balls while you’re still on the SkiErg. Handle what’s in front of you and keep moving.

Takeaways **from Racing HYROX**

Once you’re on the course, the lessons become personal.

1. Adrenaline Is Your Biggest Opponent to Going out too Hard

The noise, crowd, and competition make it tempting to go out too fast, especially on the first run and SkiErg. Stay controlled, and use your visualization and mantra strategies to stick within your race plan.

What you learn: Discipline early creates success late. The race feels long if you ignore pacing.

2. Mental Focus Matters More Than Fitness

Thinking too far ahead (wall balls during the SkiErg, the sled while running) can spiral quickly.

What you learn: Staying present - one run, one station, one task - keeps you moving forward and focused without wasting mental energy.

3. You Will Need to Adjust Your Plan

No race goes perfectly. Maybe a station feels harder than expected. Maybe your run pace drops. Maybe some stations benefit from easier effort so you can maintain controlled pacing.

What you learn: HYROX rewards adaptability. Adjusting without panic is a skill.

4. Controlled Breaks Can Save Your Race

Trying to go all-out nonstop can backfire for new athletes. Short pauses can prevent blow-ups and keep quality movement.

What you learn: Smart recovery is faster than forced suffering.

5. The Environment Pushes You Through

The energy is real! The crowd support, music, and shared struggle help you do hard things.

What you learn: You’re capable of more than you think when you stay engaged and committed.

Spectating teaches you what HYROX looks like, while racing teaches you what it feels like. Do both and take note of what you learn, because each race can be a different experience.

Watch a race to build confidence and clarity. Race with patience, presence, and perspective. And remember: everyone finishes the same way: one station, one run, one step at a time.

40% of the OutPace Coaching team athletes will be participating in Hyrox this season! Want to join us?

Many OutPace Coaching athletes participate in a variety of endurance sports throughout the year, such as running, cycling, triathlon, cross country skiing, and more. We can help personalize training to help athletes mix in a Hyrox event into their year and race calendar. Many athletes are trying Hyrox for the first time, and we’ve already had several World Championship qualifiers.

We offer 1:1 coaching, including in Hyrox, and for Minneapolis-based athletes, we’ve offered technique sessions with all the competition equipment. Reach out on our contact form if you’re interested in a well-rounded Hyrox training plan that is personalized to you and your goals.

Why You Should Watch a HYROX Race and What You’ll Learn