Jim Webster in action.

The next edition of the Hyrox Singapore is taking place this weekend, 29 & 30 November. A global fitness race that has taken the world by storm in recent years, Hyrox athletes worldwide compete in exactly the same format regardless of the race: a 1km run followed by 1 functional movement, which repeats 8 times.

The functional movements are as follows.

• SkiErg 
• Sled Push 
• Sled Pull 
• Burpee Broad Jumps 
• Rowing 
• Farmers Carry 
• Sandbag Lunges 
• Wall Balls 

Hyrox races usually take place in large indoor venues; the upcoming Singapore one is taking place at the Singapore Expo. 

What you should do leading up to the Hyrox race

I caught up with Jim Webster, Coached’s sports scientist and a seasoned Hyrox athlete himself, for some last-minute do’s and don’t’s in the days leading up to this weekend’s race. 

Said Jim, “From now until this weekend, athletes should focus on arriving fresh rather than trying to build more fitness. Keep the training volume low, maintain just a touch of intensity to stay sharp and prioritise sleep, hydration and simple mobility work. This is also the time to fine-tune race details, practise a few short race-pace efforts, sort out gear and transitions, and stick to routines that your body already knows.” 

He added, “What athletes should avoid is just as important. Skip any big sessions or heavy lifts that create unnecessary fatigue and avoid experimenting with new shoes, nutrition or recovery tools. Limit time on your feet outside training and try to keep overall life stress as low as possible. Trust the work you’ve already done and let freshness be your advantage on race day.” 

With a few days left, Jim stresses that the focus with regards to pre-race nutrition should be on simple, consistent fuelling. He said, “Don’t make big dietary changes. Prioritise regular meals built around familiar carbs like rice, potatoes, pasta, oats and fruit to keep glycogen stores topped without feeling heavy. Keep protein moderate and choose easy-to-digest foods especially the day before the race.”

He added, “Hydration should be steady across the day, sip water regularly, include electrolytes once or twice per day in the heat and avoid over-drinking. Avoid experimenting with new foods, supplements or gut-challenging meals. Heavy, rich or high-fiber foods can lead to discomfort on race day so keep things simple. The goal is to feel light, hydrated and energised, not full or bloated, so stick to what your stomach knows and maintain a calm, predictable fuelling routine.”

About 48 hours before the race, the goal is to wind things down in training. 

Said Jim, “Keep training extremely light, an easy session or rest day is ideal. Focus on feeling loose rather than doing anything that creates fatigue. Mobility should be gentle and short, just enough to stay relaxed. Nudge your carb intake upwards with familiar food such as rice, pasta, potatoes and fruit, and keep hydration steady throughout the day with a small amount of electrolytes.”

24 hours out, this is when you should really focus on pre-race preparation. Said Jim, “This is your full preparation day. Complete a short 10-15 min shakeout with a couple of light efforts. Eat balanced meals with a clear emphasis on easy to digest carbs, avoid heavy or high fiber foods and keep drinking water consistently.”

He added “Lay out all your gear, shoes, race outfit, nutrition, any tape or accessories and double-check that nothing is new. Plan travel time and logistics so that race morning feels effortless.” 

12 hours out, it becomes most crucial to stay calm and conserve energy. Said Jim, “Have a simple carb-focused dinner if you are racing early the next morning. You know what works for you. Hydrate with electrolytes and avoid anything that may disrupt sleep. Do a few minutes of easy stretching if it helps you relax, then switch off and get to bed early. The aim is to wake up feeling rested, topped up and mentally settled for the race.” 

Jim reiterates that it’s important not start the first workout station too aggressively – a common blunder by beginners and intermediate athletes. 

He said, “The event is long, the stations add up and early surges come back to bite hard. The key is to enter each station with a plan that feels almost too controlled. Move steadily, keep your breathing calm and break the work into manageable chunks rather than pushing to the edge right away. On stations such as the sleds, burpee broad jumps and lunges, aim for smooth, repetitive effort instead of speed, consistency always beats intensity here.” 

He added, “And on the runs between stations, settle into a pace you could hold all day. Treat the first half of the race as a warm-up for the second half. If you feel good after wall balls, that’s success. If you’re blowing up by SkiErg, you’ve gone too hard. In short, stay calm early, move efficiently and let your fitness, not adrenaline, dictate your pace. You’ll finish far stronger and enjoy the race a lot more.” 

Heading to your start, the key is to manage your headspace so that you feel calm, confident and ready. Said Jim, “control what you can control – sleep, simple nutrition, light training and clear logistics and let go of everything else.” 

Added Jim, “Confidence comes from routine, not last-minute changes. Mentally, shift your attention away from outcomes and towards execution. Visualise smooth transitions, steady pacing and composed movement throughout the tougher stations.” 

Jim reiterated that in Hyrox, you don’t need to be perfect. You only need to be consistent. He said, “when nerves pop up, anchor yourself with slow breathing and the knowledge that you’ve trained for this. Most importantly, avoid comparing yourself to others in your wave. Stay in your lane, trust your preparation and approach race day with curiosity rather than pressure. A calm mindset makes a strong race.” 

For first-timers to Hyrox, it’s common to either under-warm up or over-warm up on race morning. Said Jim, “The ideal warm-up is simple: 10 mins of easy movement to raise your heart rate, followed by a few short efforts on the SkiErg, rower or bike, my preference, to wake up the system, and some dynamic mobility for the hips, shoulders and thoracic spine. You want to feel loose and switched on, not sweaty or tired.”

As well, other common first-timer mistakes are rushing, experimenting or wasting energy. Said Jim, “Athletes often arrive too late and end up stressed, skip fueling because of nerves and walk around the venue for an hour and burn half their legs before their race even starts. Others get caught up watching earlier waves and psych themselves out.”

Added Jim, “The best strategy is to arrive early, move calmly, stick to familiar routines, eat and drink as normal and give yourself space to settle. A relaxed, controlled warm-up sets the tone for a smooth Hyrox race.” 

Whether it’s your first time trying out Hyrox or whether you are an experienced Hyrox athlete, best of luck to you for the race this weekend. 

All photos used in this post are courtesy of Jim Webster.