You've trained hard. You're excited for race day. But here's the truth: most first-time HYROX athletes make the same preventable mistakes.
After analyzing 200,000+ race results and talking to countless beginners, we've identified the 10 most common errors — and more importantly, how to avoid them.
Learn from others' mistakes so you don't have to make them yourself.
1. Starting Way Too Fast (The #1 Killer)
The Mistake:
You're pumped up. The crowd is cheering. The music is blasting. You take off on Run 1 like it's a 5K race.
Why It's Bad:
HYROX is 8 kilometers + 8 stations. If you blow up on Run 1, you have 7 more runs to suffer through. Our data shows that athletes who run their first kilometer more than 10 seconds/km faster than their average pace slow down by 18-22% by Run 8.
The Fix:
Start 10-15 seconds per kilometer slower than you think you should.
If your comfortable running pace is 5:30/km, start at 5:45/km. It will feel painfully slow. That's good. You're banking energy for later when everyone else is dying.
Pro Tip: Use your watch's pace alert feature. Set it to beep if you go faster than your target pace on Run 1.
2. Not Warming Up Properly
The Mistake:
You arrive 20 minutes before your wave, do some arm circles, and call it good.
Why It's Bad:
You're about to ask your body to run 1km, then immediately ski 1000m. Cold muscles + high heart rate = disaster. Injury risk goes up, performance drops, and you'll feel awful for the first 2-3 stations.
The Fix:
Arrive 90 minutes early and do a proper warm-up:
- 10 min light cardio (jog, bike, jump rope)
- 5 min dynamic stretching
- 5 min practicing each station at 50% intensity (if equipment available)
- 3 × 100m running strides (getting your heart rate up)
Check out our Perfect HYROX Warm-Up Protocol for the full routine.
3. Terrible Sled Push Technique
The Mistake:
You grab the sled handles at shoulder height, lean forward a bit, and push with your arms while your legs do minimal work.
Why It's Bad:
The sled push is a leg exercise, not an arm exercise. Poor technique means you'll be 30-60 seconds slower than you should be, and your shoulders/arms will be fried for the rest of the race.
The Fix:
Proper Sled Push Form:
- Hands low on the sled (waist height or lower)
- Lean forward at 45 degrees — your whole body is pushing
- Drive through your quads and glutes (think "leg press")
- Take short, powerful steps (not long strides)
- Keep your core tight
Practice this during training. Record yourself on video and compare to pro athletes.
4. Going Too Heavy on Farmers Carry
The Mistake:
You pick the heaviest kettlebells available because "I'm strong, I can handle it."
Why It's Bad:
Farmers Carry is 200 meters — that's further than you think. If you go too heavy, you'll have to put the weights down multiple times. Every time you stop, you lose 5-10 seconds.
The Fix:
Choose a weight you can carry unbroken for at least 150 meters in training.
- Men: Start with 2 × 24kg (53 lbs) kettlebells
- Women: Start with 2 × 16kg (35 lbs) kettlebells
Better to go "too light" and finish fast than go too heavy and have to stop 4 times.
Race Day Strategy: Hold the weights with a firm grip, keep your shoulders packed (not shrugged), breathe rhythmically, and DON'T STOP.
5. Sandbag Lunges with Terrible Posture
The Mistake:
You load the sandbag high on your shoulders, lean forward, and shuffle through the lunges as fast as possible.
Why It's Bad:
Leaning forward = loss of balance = wasted energy. You'll zigzag across the lane, adding 5-10 meters of extra distance. You'll also trash your lower back.
The Fix:
Proper Sandbag Lunge Form:
- Hold sandbag across upper back (high on traps)
- Stay upright — chest proud, eyes forward
- Lunge straight forward (don't wander laterally)
- Keep lunges narrow (hips-width apart, not wide stance)
- Maintain rhythm — consistent pace, no rushing
Key insight from our data: Athletes with good lunge form are 30-45 seconds faster over 100m than those who wobble and lean.
6. Not Practicing Transitions
The Mistake:
You train runs and stations separately. On race day, you realize running → immediate station work is brutal.
Why It's Bad:
Transitions are where races are won or lost. Going from high heart rate running to technical station work while gasping for air is a skill. If you haven't practiced it, you'll waste 10-20 seconds per transition standing around catching your breath.
The Fix:
Practice "run + station" combos in training:
- Run 800m at race pace → SkiErg 500m → Run 400m
- Run 1km → Sled Push 50m → Run 800m
- Run 1km → Row 500m → Run 1km
Get comfortable with the heart rate spike and the mental adjustment. Your body adapts.
7. Skipping SkiErg and Row Practice
The Mistake:
"I'm a good runner, I'll just push through the cardio machines."
Why It's Bad:
Technique matters. A skilled rower can finish 1000m in 4:00. A beginner with bad form? 5:30. That's 90 seconds lost on one station.
The Fix:
Learn proper technique for both machines:
SkiErg:
- Pull with your lats (not just arms)
- Use your core for power
- Practice rhythm: Pull hard, return controlled
Row:
- Legs → hips → arms (in that order)
- Strong leg drive (rowing is 60% legs)
- Don't rush the return (controlled recovery)
Watch YouTube tutorials. Record yourself. Get feedback from someone who knows how to row/ski.
8. Ignoring Your Weak Stations
The Mistake:
You're bad at burpees, so you avoid practicing them and focus on your strengths instead.
Why It's Bad:
Your weakest station will cost you the most time. Improving your worst station by 20 seconds has a bigger impact on your total time than improving your best station by 20 seconds.
The Fix:
Identify your 2 weakest stations early in training. Practice them twice per week with specific drills.
- Bad at burpees? Do 5 × 10 burpees, 3 days/week
- Sled push weak? Practice sled work every Tuesday
- Can't lunge well? Lunge 2 × 100m after every run
Face your weaknesses head-on.
9. Not Having a Pacing Strategy
The Mistake:
You show up with a vague goal like "finish under 1:45" but no actual plan for how to do that.
Why It's Bad:
Without a pacing plan, you'll make poor decisions mid-race. You'll go out too fast, bonk at Run 5, and limp to the finish wondering what happened.
The Fix:
Know your target splits before race day.
Use our Pacing Calculator to determine:
- Your target pace for each run
- Expected time for each station
- Total projected finish time
Write these splits on your hand or arm. Check them during the race. Adjust if needed, but have a plan.
10. Comparing Yourself to Other Athletes
The Mistake:
You see someone flying past you on Run 2 and think, "I need to keep up with them."
Why It's Bad:
You have no idea if they're about to blow up. (Spoiler: they probably are.) Chasing other people's pace ruins your race.
The Fix:
Race your own race. Stick to your plan. Let people pass you early — you'll catch many of them later when they're walking.
Remember: The winner of your age group and the person who finishes last both get a medal. Your only competition is the time on the clock.
Bonus Mistakes to Avoid
11. Wearing New Shoes on Race Day
Never, ever race in shoes you haven't trained in. Blisters and discomfort will ruin your day.
12. Trying New Nutrition Strategies
Race day is not the time to experiment with new gels, drinks, or pre-race meals. Stick to what you've practiced.
13. Overthinking Your Time Goal
Set a goal, but don't obsess over it. Your first HYROX is about finishing and learning. You can chase PRs in your second race.
14. Forgetting to Have Fun
Yes, HYROX is hard. Yes, you'll suffer. But it's also an incredible accomplishment. Smile at the finish line. High-five strangers. Enjoy the experience.
The Beginner Success Formula
Avoid these mistakes: ✅ Start slow (10-15s/km slower than you think) ✅ Warm up properly (90 min early, full routine) ✅ Master sled and lunge technique ✅ Practice transitions (run + station combos) ✅ Work on your weak stations (2× per week) ✅ Have a pacing plan (use the calculator) ✅ Race your own race (ignore everyone else)
Do these things, and you'll have a great first HYROX experience.
Final Thoughts
Every HYROX athlete — yes, even the pros — made beginner mistakes in their first race. The difference between a frustrating debut and a successful one often comes down to preparation and strategy, not just fitness.
You've put in the training. Now race smart, avoid these pitfalls, and cross that finish line with pride.
You've got this. 💪
Related Articles:
- 8-Week Beginner Training Plan — Prepare properly
- Perfect HYROX Warm-Up — Race day routine
- First HYROX Race Guide — Complete race prep
- What is HYROX? — Learn the basics
- Pacing Calculator — Build your race plan
Analysis based on observations from 200,000+ HYROX race results. Learn from the data, not trial and error.