THINGS YOU WISH YOU KNEW BEFORE YOUR FIRST HYROX!
Posted on April 10 2026
Rayda began competitive football in France at six and later expanded into calisthenics, handstands and endurance sport. Injuries as a young athlete sparked a desire to coach others, and he now supports runners and hybrid athletes across all levels, drawing on experience as a Spartan pro team racer and a HYROX ambassador. He combines a scientist’s mindset with an athlete’s intuition to help people progress with purpose.
Rayda specialises in HYROX and hybrid conditioning, trail and road running, strength and conditioning for runners, and running technique analysis. He integrates metabolic testing, pacing strategy, fuelling and mindset to prepare athletes for personal bests, race qualifications and long-term performance.
Rayda is a NASM Certified Personal Trainer and Running Specialist, has completed the Hyrox365 Academy Foundation Course and holds a Master’s degree in Engineering. Recent highlights include HYROX Pro and Open podiums and world championship qualification, UTMB OCC and HK100 finishes, and personal bests of 34:52 for 10 km and 1:18 for the half marathon.
Do you compete your first Hyrox in Hong Kong? Here are some tips which you can follow of your journey to Hyrox.
10 Key Tips for the Final Weeks
Success in this sport is found in the details. Use this checklist to audit your current training:
* Consistency over Intensity: You don’t need to "win" every workout. Just get the miles in. A steady aerobic base is what keeps your head clear when your heart rate is at 180 bpm.
* Master the Standards: A "no-rep" is wasted energy. Whether it’s hitting the target on Wall Balls, ensuring your chest touches the floor on Burpees, or keeping your feet behind the lines on the Sled Pull, record yourself. Move perfectly so you don't have to move twice.
* Study the Rules & Penalties: Minutes are won and lost in the rulebook. Know the specific penalties for things like missing a lap or improper transitions. A "clean" race is always a faster race.
* Find Your "Cruise Control": You should know your target paces for every 1km lap. If you go out too hot on Lap 1, you’ll pay for it on the Sled Push and beyond.
* The 4-Week Simulation: About a month out, run a "Sim." It doesn't have to be full volume. This is where you find out if your transitions, pacing, fuelling, and equipment actually work.
* Balance the Burn: You can't redline every day. If you show up to the start line burned out, the race is over before it begins. Prioritize your sleep as much as your sprints.
* Fueling is a Skill: Treat your gut like a muscle. Start practicing your exact race-day nutrition during your long sessions now.
* Trust Your Gear: Wear the shoes you’ve sweated in. You need to know exactly how much grip you have on that carpet.
* The Power of the Team: If you’re in a Double or Relay, over-communicate. Have a "plan A" and a "plan B" for when someone hits the wall.
* The Taper is Sacred: Trust the work you’ve done. In the final week, back off the volume, keep the legs snappy, and let your body recover for the big show.
My Personal Fueling Blueprint
I keep my fueling simple so there’s less to think about when the "pain cave" gets dark.
I start with one caffeinated energy gel about 15–20 minutes before the buzzer to make sure my glucose levels are topped up for that first kilometer. Mid-race, the Burpee Broad Jumps usually act as my "halfway" marker—I’ll take a second gel after the Burpee Broad Jumps or right before the Row. For hydration, I take small sips at the aid stations 3 or 4 times to stay sharp without feeling heavy.
Basic Training Plan
If you’re stepping onto the floor for the first time, don't overcomplicate your schedule. The goal is to build a "chassis" that can handle the load and an "engine" that won't quit. Here is how to structure your week:
Consistent Running (2–4x/week): This is the backbone of your race. You don't need to redline every day, but you do need time on your feet. Aim for at least one Interval Session and one Long Run of 60–90 minutes to build the aerobic base that carries you through those final kilometers.
Hyrox Specifics (1–2x/week): This is where you master the stations and the "compromised" feeling of running with heavy legs. Dedicate time specifically to the Sleds, Burpee Broad Jumps, and Wall Balls.
Strength & Conditioning (1–2x/week): You need a body that won't break under the volume. Stick to functional, compound movements like Lunges, Squats, and Rows. The goal here isn't bodybuilding; it’s building the structural integrity to support your running after the heavy work is done.
Low-Impact Cross Training: This is the secret to adding volume without the injury risk. Use the Bike, SkiErg, or RowErg for active recovery or to safely stack more aerobic work.
The Bottom Line: Consistency is the most important factor. A simple plan followed religiously for six weeks beats a "perfect" plan done half-heartedly every time. Stick to the basics, do the work, and the results will follow.
Why I Do This?
People often ask me why I keep coming back since that first event in Hong Kong. For me, it’s moved past the novelty—it’s now a pure personal challenge.
I love a challenge that demands my best. A race like Hyrox keeps you accountable during those early morning and late sessions because the clock doesn't lie. It’s the ultimate reality check where the hard work finally meets the result. At the end of the day, it’s also mostly about becoming a more resilient version of yourself.
Personalised your Hyrox training with Rayda See you on the floor. Let's get it!
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