Smart planning needed to tackle gruelling Hyrox challenge well

A test of strength and endurance, Hyrox also demands careful planning, discipline and composure.

- Kimberly Kwek Sports Correspondent

HPSI sports scientist and F45 coach Bay Pang Boon on the sled push. He highlights the importance of participants paying extra attention to their diet and sleep. PHOTO: COURTESY OF BAY PANG BOON

(COURTESY OF BAY PANG BOON)

Ahead of the April 3-5 AIA Hyrox Singapore at the National Stadium, The Straits Times got tips on how to tackle the race from High Performance Sport Institute (HPSI) sports scientist and F45 head coach Bay Pang Boon; F45 trainer April Kong; and Ilona-Jade Errington, the Hyrox Singapore 2024 pro and 2025 doubles pro champion.

Bay highlighted the importance of participants paying extra attention to their diet and sleep the day before the race.

He said: “You want to ensure that you are not consuming less carbs than normal because on the day of the race, you want your body and muscles to already be saturated with carbs, which provide the energy for the race.”

Errington sticks to the familiar, eating digestible carbohydrates such as rice, toast and bananas, often opting for chicken rice the night before a race. Kong recommended carbohydrates with a bit of protein, stressing that race day is not the time to experiment.

When you eat on race day is also important. Bay recommends building a four-hour window leading up to your start time. The meal should include a bit of protein, carbohydrates, and some vegetables.