Eight runs. Eight stations. One clock that doesn't stop until you cross the line. HYROX rewards the athletes who show up ready, and a lot of that comes down to what's in your bag and how you plan the day.
In this blog, you'll get HYROX tips and gear advice: how the race works, a full packing checklist, how to breathe through every run and station, and how to prepare in the final week.
How HYROX Works and Why Your Gear Matters
Every HYROX race follows the same format:
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You run 1 km
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Complete a workout station
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Repeat that eight times
The stations always come in the same order: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, and wall balls.
That mix is what makes gear choices tricky. Whatever you wear has to feel good over 8 km of running and still hold up when you're pushing a heavy sled. There's also no swapping mid-race, so if you start in knee sleeves or a belt, plan to finish in them too.
Your HYROX Race Day Gear Checklist
Think of your bag in four parts: what you race in, what helps at the stations, what gets you warmed up and recovered, and what stays at home.
Race Essentials
These are the basics every athlete needs:
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Shoes: Pick a pair that runs well and grips the floor on sled pushes. Hybrid trainers are a popular choice.
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Race outfit: Shorts or leggings and a top you've already trained in, so nothing rubs or rides up.
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Socks: A comfortable pair for racing, plus a fresh pair for after.
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Watch: Handy for pacing each run.
Keep this part simple. The best race kit is the one that already feels like a second skin.
Station Helpers
Coming from CrossFit? Most of your CrossFit performance gear carries over, and a few pieces earn their spot:
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Gloves: Helpful on the sled pull rope and the farmers carry.
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Knee sleeves: Nice support for lunges and wall balls if you already train in them.
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Lifting belt: Only worth packing if it's part of your training.
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Performance mouthpiece: Gives you something solid to clench into on the sled push and sandbag lunges, while helping you keep breathing.
The rule of thumb is easy: if it isn't part of your training, it isn't part of your race.
Warm-Up and Recovery Bag
Race day involves a fair bit of waiting, so pack for before and after too:
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A water bottle and electrolytes
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A familiar snack for before your wave
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A warm layer for the warm-up area
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A change of clothes
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A foam roller or band if you use one
A small, well-packed bag makes the whole day feel calmer.
What to Leave at Home
A few things don't belong in your race bag:
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Headphones: They aren't allowed during the race.
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Grips: Gloves are allowed, but grips aren't.
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Anything brand new: Shoes, clothes, or fuel you haven't tested in training.
Rules can change from season to season, so give the current HYROX rulebook a quick read before your event.
Breathing Tools for Athletes: How to Breathe Through HYROX
HYROX is really a breathing test. You run hard, jump straight into heavy work, then run again before your breathing has fully settled.
A few simple habits make a big difference:
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Settle in after each station: Use the first couple hundred meters of every run to find your rhythm before chasing pace.
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Reset in the Roxzone: The walk into each station is a chance to take a few slow, deep breaths.
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Breathe, then brace: Take a big breath before you grab the sled, and hold your brace as you push.
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Exhale on every wall ball: Breathe out as you throw, so you don't run out of air mid-set.
The right gear makes those habits easier. The AIRWAAV Performance Mouthpiece positions your tongue to help open your airway, so you can keep breathing when the work gets heavy. It's built around three benefits:
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Breathe Better to Endure Longer: AIRWAAV lowers respiratory rate by up to 20% (peer-reviewed).
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Clench Stronger to Perform Better: Its patented bite plate puts your jaw in an optimal position, so clenching engages more muscles.
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Stay Calm to Recover Faster: AIRWAAV reduces post-exercise cortisol by up to 50% (peer-reviewed).
All three are built on 15+ years of peer-reviewed research, developed with Dr. Dena Garner, a researcher in muscle physiology and airway performance.
For the runs, add Nasal Strips. HYROX is a sweaty race, and their enhanced adhesive holds through sweat and 8–10 hours of wear. Paired with a mouthpiece, they make the Performance System, a dual-airway advantage you can build in training and bring to the start line.
How to Prepare in the Final Week
The last few days are about sharpening up, not cramming in extra work. Here's a simple plan:
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Do a dress rehearsal: Run a short race simulation in your full kit. If you're new to a mouthpiece, follow the how-to-fit & use guide first.
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Pack the night before: Lay everything out and check it against your list.
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Eat what you know: Have a familiar meal a few hours before your wave.
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Arrive early: Aim for about 90 minutes before your wave, so check-in, bag drop and warm-up don't feel rushed.
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Know the start-line rules: Race in your assigned wave, and expect to have your start time written on your arm.
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Go easy on run one: Starting slower than feels right leaves more in the tank for the lunges and wall balls.
On race morning, trust the work you've put in. The hard part is already done.
FAQs
Should I wear a Mouthpiece for HYROX?
If you clench under heavy effort or want help with breathing, it's worth trying. Test it in training first, and check the current rulebook for your event.
Should I choose PX1 or PX2 for HYROX?
Either one works, because both have identical performance benefits. PX1 is relaxed and barely there, which suits you if you'd rather not notice it on the runs. PX2 is snug and locked in, which hard clenchers tend to prefer.
Are gloves allowed in HYROX?
Yes. Gloves are allowed, but grips aren't.
What's the most important piece of HYROX gear?
Your shoes. They need to handle 8 km of running and grip the floor on the sleds, so break them in well before race day.
Can I use my HSA or FSA?
Yes. AIRWAAV is HSA/FSA eligible.
Pack Smart and Breathe Easy at Your Next HYROX With AIRWAAV
Great HYROX days start well before the first run. Pack the gear you've trained with, leave anything new at home, and plan how you'll breathe through every run and station. Do that, and race day becomes about your pace, not your bag.
If you're still deciding on a mouthpiece fit, the Hybrid Performance Bundle pairs both fits with Nasal Strips, so both airways are covered from the first run to the last wall ball. Ready to pack your race bag? Shop the Hybrid Performance Bundle.