Beijing was supposed to be my redemption race. Instead, it became a brutal lesson in what happens when you forget the fundamentals of HYROX training. This is the story of my second-worst single race performance and the hard truths I had to face.
My HYROX Background
I started training with my partner for HYROX in April 2024, aiming for my first-ever race — Men's Doubles in Milan. Before that, I was only dabbling in "maintenance" strength workouts and had a couple of 10k runs under my belt. About nine months prior, I'd committed to regular HIIT classes that combined strength and running, and that became the base I leaned on.
Milan humbled me. We clocked 1:24:25, a result that left us both hungry to shave time off. Since then, HYROX (and endurance sports in general) have taken over my life. I've done another doubles race, two singles, and expanded my horizon into marathons and triathlons. Somewhere along the way, "fitness training" became my entire personality.
HYROX Beijing Race Recap
Beijing was different. My preparation was, honestly, non-existent. The race was just two weeks after I wrapped up a brutal 14-week Olympic triathlon block, full of double sessions and structured runs. I lifted heavy during that period — even unlocked a few new 1RMs — but I never practiced compromised running or longer, high-intensity intervals that HYROX demands.
The result? My second-worst single race performance.
Race day started at 8:30 a.m., three days after I landed in Beijing. My strategy was simple: controlled first half, push in the middle, empty the tank at the end. None of which went to plan.
Standing right at the front of the wave (to look sharp in front of my parents, cousins, and nephews watching their first HYROX), I started with a controlled pace, however, within minutes, my heart rate spiked to 181 bpm — zone 5 territory while running at what should've been zone 3. From that moment, it was survival mode.
The Lowlights
Sled Push: I'd heard the horror stories about HYROX's new turf, but living it was another level. My head was pressed against the sled, arms bruised, calves flooded with lactate. Every push felt like a maximal lift. I had to stop often, but stopping almost hurt more.
Burpee Broad Jumps: I had practiced these hard before my last race, and felt confident then. This time? Brutal. I rested too long on the floor, played it safe with the jumps, and even had to redo my final rep.
Wall Balls: The plan was neat sets of 20. Reality was missing targets, long breaks, and six judges hovering over me at one point. When one said, "That's enough rest, let's go," I knew how rough I looked.
Running: Coming off an Olympic triathlon where I ran at 4:45/km pace, I thought running would be my strong suit. Wrong. With the heart rate so high from the start, I had to slow down drastically. Attempts to pick up speed late in the race ended in calf cramps. Quads were already flirting with cramping mid-race, and I could only hang on.
Even my sacred rule — never walk in the RoxZone — broke down after the sled. I simply couldn't get my heart rate under control without walking.
Crossing the finish line didn't feel triumphant. It felt like defeat, and relief that the suffering had finally ended.
What Went Wrong
Reflecting now, the mistakes are obvious:
Lack of Specificity
Strength training and triathlon endurance didn't translate into HYROX performance. Without compromised running and high-intensity sessions, I was underprepared for the race's unique demands.
Losing Previous Gains
I had once improved my Burpees and Wall Balls significantly. But without maintaining those skills, they regressed. "If you don't use it, you lose it" is painfully true.
Nutrition Slack
I treated Beijing's nutrition like a side note — noodles here, an electrolyte tab there. After the triathlon, a long-haul flight, and jet lag, I should've dialed it in like my first-ever race. I paid for it with cramps.
Mental Battle
Oddly, this was also a highlight. Before the race and for a long time I had forgotten how important mental resilience is during a race. When Beijing started, I knew early that I'd be in the pain cave for nearly the whole race. But choosing to stay there, to control what I could in my mind while my body was falling apart, gave me a strange sense of ownership.
Find Your Own Race Bottlenecks
My Beijing race proved that just 'feeling' your race isn't enough—you need data. Analyzing my disastrous splits showed exactly where my pacing broke down and which stations caused the most damage.
Use the free ProArc AI tool to analyze your own HYROX results. Import your splits to find your personal limiters, get a breakdown of your pacing, and receive targeted training guidance.
How I'll Train in the Future
The lessons are clear:
Train Specifically for HYROX
That means compromised runs, sled work, and intervals that push the heart rate to its upper zones. General strength and endurance aren't enough.
Keep Building HYROX Skills
Burpees, wall balls, lunges — these fade fast if neglected.
Dial in Nutrition Every Time
Travel, fatigue, and recovery demand even stricter fueling strategies, not less.
Stay in Control Mentally
Knowing I can stay in the pain cave, even when my body is screaming, is a weapon I'll carry forward.
Conclusion
Beijing was my hardest, nearly my worst race — and also one of the most special. My family was there, cheering, following me from station to station, holding hand-drawn signs. That memory will stay with me longer than the pain.
My next HYROX will be in Madrid at the end of the year. I'll go into it not just with stronger legs, but with sharper lessons from Beijing. And while Beijing nearly broke me, it also gave me something I hadn't expected — the pride of showing my family what perseverance looks like, and inspiring them to chase their own fitness journeys.
As my cousin texted me after the race: "Thank you for showing us your perseverance and giving us the motivation for the betterment." That, more than the time on the clock, made Beijing worth it.