Hyrox Prep - YouTube - Mark Lewis

Aug 13, 2025

Intro

This is a quick summary of Hyrox Prep from Mark Lewis. It’s a great watch — we’re breaking it down so you can try the approach today. Be sure to check out the full video for all the details.

Key Points

Plan ahead: a relaxed taper week (easy cardio, short row/Skierg sessions) keeps you rested without losing fitness.
Target time: aim for sub‑70 minutes (8 minutes faster than his first HYROX). Use a watch to monitor heart‑rate zones (≈180 bpm early, <160 bpm later) and lap times.
Nutrition & hydration: small, balanced pre‑race meal (e.g., peanut‑butter bagel + protein shake), electrolyte tablets each morning, and sip water from a 600 ml hydration pack at strategic moments.
Gear: light, quick running shoes (fast 5 k park‑run pace) for the 8 km total run; a fast‑grip trail shoe for sled pushes on carpet; no gloves or knee sleeves unless you need extra protection.
Watch setup: create a “High‑Rocks” activity on a Garmin (or similar) with a single display showing total elapsed time, heart‑rate, and current lap time. Press the lap button each time you exit or re‑enter the run track to avoid lap‑count errors.
Post‑race: bring a cool bag with a balanced macro‑rich meal, lubricant for chafing, and a spare gel. After the race, use baby wipes/towel and a planned recovery meal.

Workout Example (Week‑Before HYROX)

Monday: 30‑minute easy cardio (5 km run) – light effort, focus on recovery.
Tuesday: 2 km row + 2 km SkiErg – moderate intensity, practice pacing.
Wednesday: 1 hour easy cardio (e.g., jog or bike) – stay loose.
Thursday: Rest or very light activity; keep food intake normal but slightly reduced.
Friday: Final gear check, pack a cool bag with breakfast, electrolytes, and a small water bottle.

Closing Note

Give Mark’s prep plan a try for your next HYROX or similar fitness‑race, and feel free to adjust the paces, distances, and timing to match your own data in the Pacing app. Good luck and enjoy the race!