One area where it is very easy to waste time in HYROX is in the Roxzone. This is essentially the area between the running track and the stations.
We’ve highlighted in a previous article that not only do the slower finishers often spend more time in the Roxzone than faster athletes, but they also spend more time there relative to their own running pace.
In one study that we carried out, the Pro athletes who finished on the podium spent 104% of their average running split times in the Roxzone. Whereas a more average Pro athlete was at 133%. Over the course of a race this adds up to a significant amount of time.
So now we know this, what are some ways that we can reduce our time in the Roxzone? Here’s 7 of our best tips…
Awareness
Awareness of the above is the first step. It’s easy to subconsciously slow down as you enter the zone. I’ve done it myself in the past but it’s not necessary. So be aware of this and tell yourself, as you enter the Roxzone each time, that you won’t slow down more than needed. In fact, if you can do, use it as a trigger to speed up a little. I like to play a mental game of “Roxzone floor is Lava” to help with this!
Hydrate Before
One reason people spend a lot of time in the Roxzone is because it’s where you can get a drink. While this may be necessary to some extent, if you make sure you hydrate well beforehand, it will minimise the amount you need to drink during the race. It does get hot in a HYROX venue, especially once you are well into the race, so you may want to have some water, but that will only be exacerbated if you are even partially dehydrated beforehand.
It’s worth appreciating that for someone who exercises and sweats on a regular basis, basic fluid intake may not be sufficient to completely hydrate you, and you may need to add in some electrolytes (which get lost through your sweat) to your drinks, especially around your workouts. This is a great tasting electrolyte that I regularly use.
For more on dehydration, and the temperature in a HYROX, check out this article on “coping with the heat of HYROX”.
Carry Water
If you do find yourself getting thirsty when you work out, and / or if you have done a HYROX before and needed to stop frequently for water, then you could consider using something like a Camelbak and carrying water with you throughout the race. Some of this will come down to personal preference – some athletes certainly do it – but obviously test it out in training first to see how comfortable you find it.
It is worth remembering that even if you do need to stop for water in the Roxzone frequently, you don’t need to stop for aaages whilst having a nice drink and a natter! A quick sip, throw the cup in the bin and getting back on your way won’t waste too much time if you’re vigilant about it.
Learn Floor Plan
Prior to racing, it is worth making sure you know, in your mind, the location of each workout zone within the Roxzone. The more you have to look around for the entrance to the station you’re moving towards, the more time it will take. You don’t want to be turning left into the Roxzone when really you should be turning right; that can add a lot of time, distance and energy to your race.
Therefore, as soon as the venue map is sent out (which should happen 2-3 days before the race) ensure you start to memorise it. Additionally, when you get to the venue, check out the lay out the best you can by having a little walk around. Seeing the set up in real life gives you a much better feel for where things are than a floor plan does.
Clothing
Clothing choice directly impacts comfort, performance, and race experience during HYROX. And if you aren’t prepared for the heat by dressing appropriately, it will likely slow you down and lead to you needing to stop more often for water (which, as we know, will add to Roxzone time). Select lightweight, breathable fabrics that wick moisture away from the skin. This helps regulate body temperature and cooling as you generate significant heat. If you’re comfortable doing so, guys can race without a top on.
Compromised Running
There’s a lot of talk in HYROX about preparing for “compromised running”. The running during a HYROX event can feel much harder (and slower) than running a similar distance in isolation, due to the impact that the workout zones have. Transitioning from rowing to running, for example, often leads to heavy, stiff legs, especially for those first few hundred meters.
Practicing and preparing for this compromised run feeling is key for a good race time. We’ve tips on doing that in this compromised running article. In particular it’s the few seconds / mins straight after a station that hurt the most – and much of that time is in the Roxzone. Therefore, if you haven’t practiced compromised running the best you can, then your running in the Roxzone, in particular, will be impacted.
Heat Adaptation Training
Another factor that may help you deal with the heat inside the venue (and thus, less time stopping for water) would be some heat adaption training in the lead up to the race. This is essentially done by training (safely!) in warm temperatures for a few weeks before you race so that the body adapts by increasing sweat rate, lowering core temperature, and lowering heart rate for a given workload during exercise.
This might be achieved by simply not positioning yourself in front of the fans / air conditioning at the gym, wearing warmer clothing for some sessions, or training outside if you have particularly warm weather. Just remember to do so safely, and if you feel unwell then stop (and sit down), and make sure you stay well hydrated. For more info on this topic check out our “coping with the heat of HYROX” article, and listen to our podcast with Ironman athlete Joe Skipper.
