Race morning is not the time to realise you forgot your race bib, left your gels in the car, or packed the wrong shoes. This checklist covers everything you need — sorted by category so you can pack the night before and arrive stress-free.
Shoes & Clothing
Race shoes — cross-training shoes with good grip are ideal (read our Gear Guide for specific recommendations). Moisture-wicking top (avoid cotton). Shorts or leggings that won't ride up during lunges. Socks — mid-height, not ankle socks, to protect shins during sled push. Sports bra (if applicable). Consider wearing your race kit to the venue to save changing time.
Grip & Protection
Gardening gloves (the most popular HYROX hack — cheap rubber grip from any hardware store, around £5-10, legal in competition, and widely described as a game-changer for sled pull and farmers carry). Chalk if the venue allows it (check event rules — liquid chalk is preferred). Knee sleeves (optional — helpful for lunges and wall balls). Wrist wraps (optional — helpful for wall balls). Sweatband or headband. Note: lifting straps are NOT allowed in HYROX.
Nutrition & Hydration
Water bottle (750ml minimum). Electrolyte tablets or sachets. Pre-race meal eaten 2–3 hours before (porridge, banana, toast). Energy gels or chews for during the race (if your target time is 75+ minutes — one gel between stations 4 and 5). Post-race recovery shake or snack (protein bar, banana, chocolate milk). Coffee or caffeine source if that's part of your routine.
Registration & Documents
Race bib and timing chip with ankle strap — this is the single most important item. Your time will NOT register without it. Photo ID. Confirmation email (saved on your phone or printed). Wristband from registration. Phone for checking wave times and post-race photos. Arrive 1.5–2 hours before your wave for registration and warm-up.
Warm-Up Kit
Resistance band (for glute and shoulder activation). Foam roller (optional — useful in the warm-up area). Warm layers for before the race (you'll be standing around). Flip-flops or sliders for after the race.
Things People Forget
A plastic bag for sweaty kit after the race. Spare socks (a gamechanger after a sweaty race). Phone charger or battery pack. Cash or card for venue food and merchandise. Towel for the car journey home. Paracetamol or ibuprofen (just in case). A pen for writing your race plan on your wrist or forearm.
The Night Before
Lay everything out the night before. Pin your race bib to your top. Set two alarms. Check the event website for any last-minute updates (wave times sometimes change). Eat a carb-heavy dinner by 7pm. Get to bed early — even if you can't sleep, lying down helps. You're as prepared as you're going to be.