My First Hyrox Doubles Race:
Lessons Learned and Highlights
Last weekend, I flew to Melbourne to compete in my first Hyrox doubles race with my best mate. Like every race I've ever entered, the lead-up was full of questions: Have I prepared well enough? Will my body hold up?
My doubles partner had never done a Hyrox race before and was managing a few injuries in the weeks leading up, so we weren’t entirely sure how things would pan out. But with his strong cardio base from years of cycling, I knew finishing wouldn’t be an issue.
I went in with a clear race strategy based on my training. My plan was to hold a steady 5:10 pace for the eight running laps—right around my estimated threshold pace according to my Garmin. I knew I could run 5km at 4:30 pace and was estimating my 10km pace at about 4:50, so this felt achievable. We ended up averaging 4:56 per km, and I think we could’ve gone a touch faster. I was cautious after learning the hard way in my last solo race when I blew up in in the final few stations and really struggled with the wall balls.
Of course, we made a few errors—anyone who’s done a Hyrox knows how easy that is but overall, I was happy with how we executed or plan. My buddy exceeded expectations, staying strong despite his limited Hyrox-specific training. By the end, we’d both agreed: we’re coming back next year to shave a few minutes off our time.
Key Takeaways
Tapering
I adjusted my taper for this race, starting earlier than usual to account for my age and the fatigue I’d been feeling in the weeks prior. It worked perfectly. My last harder session was on Sunday the previous Sunday, giving me just the right balance of rest and readiness. Tapering really is more art than science—something I’ve mentioned before in this newsletter.
Here’s a quick look at my final week of training:
Sunday: Hyrox session – 30mins AMRAP (1km row, 15 burpees, 1km ski, 30 wall balls)
Monday: 30 min bike + sled push/pull, pull-ups, DB shoulder press, DB bench press
Tuesday: Rest
Wednesday: 10-min warm-up, 4x 800m intervals at 4:30 pace, 5-min cool-down
Thursday: Bodyweight exercises (push-ups, air squats, triceps dips etc)
Friday: Rest (I was planning to ride for 30mins today but I didn't have time)
Saturday: Rest
Sunday: Race day 8:20am
Nutrition and Hydration
I aim to keep my nutrition as consistent as possible before events, but traveling interstate added some challenges. The night before, I had an early pasta dinner, knowing we had an 8:20 am start. For breakfast, I had to switch from my usual oats, yogurt, and fruit to eggs on toast with coffee—less than ideal but it worked.
I had two energy chews pre-race and two more at the 40-minute mark drongo the race. I sipped on 750ml of electrolytes over two hours before the race and made sure to hydrate well the day before.
Sleep
Sleeping in a new environment always makes getting a good night’s rest tricky. My sleep was decent, but not great—not unusual for race weekends.
Post-Race Recovery
After the race, we hit up a local recovery center for hot and cold therapy and some time in compression boots. It was the perfect way to wind down, reflect on the race, and catch up with my best mate.
Final Thoughts
This race was another reminder of how much I love the challenge and community of Hyrox. Every event is a learning experience, and I’m already looking forward to the next one. Melbourne was a great host, and I’ll be back next year fitter faster and looking for a podium.
If you’re considering your first Hyrox race and have any question reach out to me by replying to this email. I hope my experience helps you prepare and plan for your next Hyrox race.
Until next time, - get after it.
Rod