Every Hyrox athlete hits a point in the race — usually around station 5 or 6 — where the body says "stop" and the mind has to take over. Your physical training gets you to the start line; your mental preparation gets you to the finish.
Pre-Race: Manage the Nerves
Race-day anxiety is normal and even useful — it means your body is primed to perform. The key is channelling it. Arrive at the venue early, walk the transition areas, and visualise yourself moving through each station calmly. Having a written race plan (target splits for each station) gives your brain a clear job to do instead of worrying.
During the Race: Station-by-Station Focus
Don't think about the whole race. Think only about the station you're at and the run you're on. When you finish the SkiErg, your only job is to get to the sled push area and set up. When you finish the sled push, your only job is to start your next 1km run. This "next task" focus prevents overwhelm.
The Dark Patch: Stations 5–7
The rowing, farmers carry, and sandbag lunges are where most athletes have their worst moments. Your legs are heavy, your grip is fading, and there are still two stations to go. This is where mantras help. Pick something short: "One step at a time," "I've trained for this," or simply counting reps. The point isn't motivation — it's giving your brain something to focus on other than discomfort.
Wall Balls: The Final Push
When you reach station 8, you're nearly done. Break wall balls into sets of 10 or 15 with 3-breath rests. Count down rather than up — "15 left, 14 left" feels more achievable than "36, 37, 38." The finish line is right there.
Post-Race: Reflection
Within 24 hours of finishing, write down what went well and what you'd change. This reflection is invaluable for your next race. Use our Race Result Analyser to objectively see where you were strong and where you can improve.