# How to warm up for HYROX: race day and training

The best HYROX warm-up is short and easy: about 15 to 20 minutes of easy jogging, dynamic mobility, a few light reps of the race movements and three or four strides. Start it roughly 25 to 30 minutes before your wave and finish as you walk to the start tunnel, which the rulebook asks you to reach 10 minutes before your start. Then keep warm in the tunnel. That gets your body temperature up and your legs ready for run 1 without spending energy you'll need for the wall balls an hour or more later.

- **15–20 min** of easy warm-up work
- **25–30 min** before your wave: when to start
- **10 min** before your start: be at the tunnel

This guide explains why that works, gives you a minute-by-minute race-day plan, shows how to adjust it for your division and wave time, and covers warm-ups and mobility for training.

## Why warm up at all?

A warm-up does three main things:

- **It raises muscle temperature.** Warm muscle contracts faster and more forcefully. This is the best-supported effect.
- **It gets your aerobic system going.** Exercise beforehand speeds up how quickly your oxygen uptake rises when the real effort starts, so less of run 1 is spent catching up.
- **It readies your nervous system and your head.** A few faster efforts prime the movements you're about to use, and a familiar routine gives your nerves something to do.

### The RAMP framework

Most coaches build warm-ups with strength coach Ian Jeffreys' RAMP framework:

1. **Raise** heart rate, breathing and temperature with easy, general movement.
2. **Activate and mobilise** the muscles and joints you're about to use, through the ranges you'll use them in.
3. **Potentiate** finish with a few short efforts at or just above race intensity.

A 2026 consensus of 23 warm-up researchers described the same three layers: general exercise, specific exercise and a short "conditioning activity". Our race-day routine follows that order.

### What the evidence actually says

- **Performance: fairly good.** A 2010 meta-analysis found warming up improved performance in 79% of the measures studied, with little sign of harm. A 2015 review by McGowan and colleagues concluded that under 15 minutes of aerobic work followed by four or five race-pace efforts improves performance in most sports. The catch: most studies are small and focus on short, intense efforts.
- **Endurance events: positive, with a caveat.** For efforts of 5 minutes or longer, warming up helps as long as you start relatively unfatigued. A warm-up that is too long or adds real heat strain can work against you.
- **Post-activation performance enhancement (PAPE): real but small.** A few hard efforts can boost power for several minutes afterwards. The boost appears a few minutes after the effort, then fades, and it has mostly been studied in jumps and sprints. Treat it as a bonus.
- **Injury prevention: mixed for a single warm-up.** A 2006 review found three of five trials showed fewer injuries after a warm-up and two didn't. A structured football warm-up, done twice a week for a season, cut overall injuries in young female players by about a third, but that's really strength and balance training. A 2014 meta-analysis found strength training cut sports injuries by about two-thirds, while stretching made no measurable difference. Your protection comes from months of strength work; see [HYROX recovery and injuries](/guides/hyrox-recovery-and-injuries).

> **Key takeaway:**
> So warm up to start the race well, and do your strength work to stay healthy.

## Race day: from arrival to the start line

Our [race-day timeline tool](/tools/race-day) builds this schedule for your own wave time:

*Chart: Race morning timeline, minutes before your wave.* Arrive and check in 60 to 90 minutes before your wave (we plan 75). Bag drop 45 to 60 minutes before (we plan 50). Snack about 60 minutes before (45 for early waves). Last toilet visit at 30 minutes. Warm-up from 25 minutes to about 10 minutes before. Start tunnel from 10 minutes before. Wave start at 0.

Bring photo ID and your registration confirmation to check-in, where you collect your number, wristband and ankle chip. At bag drop, keep your warm layer, water, mini band and race fuel with you. Run 1 should feel almost too easy.

> **Key takeaway:**
> The thing to protect is the gap between your last warm-up effort and the start: keep it to about 10 minutes, mostly spent in the tunnel. Finish 30 or 40 minutes early and much of the temperature gain is gone.

### Where to warm up

Most venues have a racers-only warm-up area with some race equipment, but it's often crowded. Plan a warm-up you can do in two square meters with a mini band.

![Athlete doing lateral band walks with a mini band around the knees in a race warm-up area](https://roxskin.io/img/guides/hyrox-warm-up/band-walk.webp "Activate: band lateral walks, 10 steps each way. A mini band is all the kit the warm-up needs.")

> **Watch out:**
> Don't warm up on the course or walk through the Roxzone before your start: you'll get in racers' way, and your chip could register before your wave.

### The printable race-day warm-up

About 15 minutes of work, finishing as you walk to the tunnel. It matches the timer in our [race-day tool](/tools/race-day), with more detail in each block.

*Chart: The 15-minute race-day warm-up, block by block.* Prep at 30 minutes before the wave. Raise 25 to 20 minutes before. Mobilise 20 to 16. Activate 16 to 13. Potentiate 13 to 11. Transition 11 to 10. Keep warm in the tunnel from 10 minutes to the start.

| Minutes before wave | Block | What to do |
|---|---|---|
| -30 | Prep | Toilet, a few sips of water, layer on, mini band in your pocket |
| -25 to -20 | **Raise** (5 min) | Easy jogging or walk-jog laps of the warm-up area. Conversational, top layer on |
| -20 to -16 | **Mobilise** (4 min) | Leg swings forward and sideways x10 each leg; ankle rocks to a wall x10 each; world's greatest stretch x3 each side; inchworms x4; open books x8 each side |
| -16 to -13 | **Activate** (3 min) | Band lateral walks 10 steps each way; glute bridges x10; air squats x10 reaching overhead at the top; reverse lunges x5 each leg; 3 easy burpees |
| -13 to -11 | **Potentiate** (2-3 min) | 3-4 strides of 15-20 seconds, building to a little faster than run 1 pace, walking back; 2 wall drives of 5 seconds |
| -11 to -10 | Transition | Layer back on, last sip, walk to the tunnel |
| -10 to 0 | **Keep warm** | Layer on as long as you can; small bounces, leg shakes, ankle hops. Say the station order to yourself |

> **Tip:**
> If the venue is cold or your wave is early, start the jog at -30 instead of -25 and keep everything else the same.

### Priming the stations without tiring yourself

You only want each pattern to feel familiar. Keep every rep easy and crisp:

- **SkiErg:** 5 band pull-downs or arm swings into a hip hinge. If an erg is free, 30 seconds easy with 3 harder strokes.
- **Sled push:** the wall drive. Lean into a wall with straight arms at about 45 degrees and drive hard with short steps for 5 seconds. Two of these replace a heavy push and cost almost nothing.
- **Sled pull:** 8-10 band rows or hand-over-hand rope mimics.
- **Burpee broad jumps:** the 3 easy burpees, with a soft broad jump on one or two.
- **Lunges and wall balls:** the reverse lunges and the squats to an overhead reach, a few to full depth.
- **Row and farmers carry:** nothing extra. Save your grip.

![Athlete leaning into a padded wall at about 45 degrees doing a wall drive drill](https://roxskin.io/img/guides/hyrox-warm-up/wall-drive.webp "The wall drive: lean into a wall with straight arms at about 45 degrees and drive hard with short steps for 5 seconds. Two of these replace a heavy sled push.")

> **Watch out:**
> Skip the heavy sled push, the 500 m rowing test and the set of 20 wall balls. Anything that leaves your legs or forearms burning costs more than it gives.

### Keeping warm in the pen

Temperature drops quickly once you stop. In one small cycling study, riders who sat for 30 minutes after warming up in heated trousers produced about 9% more peak power in a sprint than riders in normal tracksuit bottoms (insulated trousers alone made no clear difference). It was a short sprint and partly industry-funded, but the lesson carries over: keep the gap short and keep moving lightly.

![Athlete in a warm-up jacket waiting in the start pen of an indoor fitness race](https://roxskin.io/img/guides/hyrox-warm-up/keep-warm.webp "Keep a layer on in the start tunnel and keep moving lightly: temperature drops quickly once you stop.")

- **Wear a layer to the tunnel.** Expo halls can be cold first thing. Use an old top you can hand to a supporter at the barrier, or ask staff what to do with it.
- **Long tights or tracksuit bottoms** over race kit are worth it on a cold morning, if you have a plan for where they go.
- **If your wave is delayed** by more than about 10 minutes, re-warm: 2 to 3 minutes of easy jogging in the warm-up area and two strides.

## Adjusting the warm-up

### By division

- **Open:** the routine as written. Run 1 is meant to be controlled.
- **Pro:** heavier sleds and faster running. Take the full 20 minutes and add a stride or two at race pace and an extra wall drive, but keep total hard work under about 90 seconds.
- **Doubles:** warm up together so you're both ready at the same moment, and talk through your station splits on the jog. See [HYROX Doubles strategy](/guides/hyrox-doubles-strategy).
- **Relay:** only leg 1 does the full routine before the start. Later legs do a sharper 8 to 12 minutes that ends a few minutes before they're due in the handover zone: easy jog, mobility for their station and two or three race-pace pickups. Wear a layer between legs and have a teammate call "two minutes". The [Relay guide](/guides/hyrox-relay-guide) covers leg patterns and handovers.

### By experience and age

- **First race:** keep it simple. Use the timer in our [race-day tool](/tools/race-day) and add nothing you haven't done in training. A slightly short warm-up costs less than going out too fast on run 1. The [first-race guide](/guides/first-hyrox-race) walks through the whole day.
- **Chasing a time:** add one 30 to 45-second effort at goal pace about 12 minutes before the start. Rehearse it in a simulation first.
- **Over 40:** add 3 to 5 minutes of gentle movement to the raise block rather than more intensity at the end. See [HYROX over 40](/guides/hyrox-over-40).

### Early-morning waves

Body temperature is naturally lower early in the day, so most people feel stiffer. If your wave is before 9:00, start the raise block 5 minutes earlier, keep your layer on until the strides, and walk briskly from the car park or station. Eat a smaller, earlier breakfast, as the [race-day tool](/tools/race-day) suggests for early waves.

## What not to do

**Do instead**

- **Dynamic mobility,** such as leg swings, lunges and open books, with any static holds under 30 seconds.
- **Strides that feel fast and relaxed,** and wall drives instead of a heavy sled.
- **Time it to finish** as you walk to the start tunnel, about 10 minutes before your wave.
- **Only what you've done in training,** ideally rehearsed in a simulation.
- **A minute or two of foam rolling at most,** then movement.

**Don't**

- **Long static stretches.** A review of 106 studies found holds under 45 seconds made little difference to strength or power, but holds of 60 seconds or more per muscle were likely to reduce it. Keep any static holds under 30 seconds and follow them with movement.
- **Max efforts.** No heavy sled, all-out erg sprint or "test" set of wall balls. Strides should feel fast and relaxed.
- **Warming up too early or too long.** Finishing 30 to 40 minutes before your wave leaves you cold; 40 minutes of jogging in a warm hall leaves you hot and sweaty before you've started. See [common HYROX mistakes](/guides/hyrox-mistakes).
- **Anything new,** including a drill you spotted in the warm-up area this morning.
- **Fifteen minutes on a foam roller.** A minute or two is fine; it doesn't replace movement.

## Warm-ups for training

The same RAMP structure works in training, scaled to the session: the harder the start, the more warm-up it needs.

### Before runs

- **Easy runs:** the first 5 to 10 minutes at a very easy pace is the warm-up. If you're stiff, add 10 leg swings and 10 ankle rocks a side.
- **Intervals, threshold and tempo:** 10 to 15 minutes of easy jogging; drills over about 20 m each (high knees, A-skips, butt kicks, side shuffles); 3 to 4 strides of 15 to 20 seconds; 1 to 2 minutes easy, then start. Run the first rep at the slow end of your target.

### Before strength days

1. **Raise:** 5 minutes easy on a rower, bike or SkiErg.
2. **Mobilise:** 3 to 4 minutes of the drills below that the session needs.
3. **Activate:** a light version of the lift, such as goblet squats before back squats.
4. **Ramp-up sets:** 3 to 5 sets with falling reps up to your working weight, for example empty bar x10, about 40% x5, 60% x3, 75% x2, 85% x1.

### Before HYROX simulations and compromised running

> **Tip:**
> A simulation is a dress rehearsal, so use your race-day routine exactly: same 15 minutes, same strides and wall drives, same food beforehand. It's the best place to find out whether your warm-up suits you. For mixed station-and-run sessions, add a minute of easy work on each machine you'll use. The [pacing and Roxzone guide](/guides/hyrox-pacing-and-roxzone) covers how to structure them.

### The 8 to 10-minute version

| Minutes | What to do |
|---|---|
| 0-3 | Easy erg, bike or jog |
| 3-6 | Leg swings x10 each, world's greatest stretch x3 each side, ankle rocks x10 each, open books x6 each side |
| 6-8 | Air squats x10, reverse lunges x5 each, band pull-aparts x15, 3 burpees |
| 8-10 | 2 strides, or 2 x 10 seconds harder on the erg, then start |

## Mobility for the HYROX positions

The sled push needs ankles that bend forward while your hips drive into extension. Wall balls and lunges need ankle and hip range at the bottom of a squat. The SkiErg and wall balls need your upper back to extend so your arms go overhead without your lower back arching. When one joint is short of range, another takes the strain.

Use these drills in warm-ups or as a 10-minute rest-day routine, moving slowly within a comfortable range.

### Ankles

- **Knee-to-wall rocks:** 10 per side. Foot a hand's width from a wall, drive your knee towards it over your middle toes without lifting the heel. Compare sides.
- **Slow calf raises:** 2 x 10 on a step, 3 seconds down. Builds the calf and Achilles strength 8 km of running and the sled push demand.
- **Deep squat hold:** 30 seconds, shifting your weight gently from foot to foot.

### Hips

- **90/90 switches:** 8 per side, rotating both bent knees from side to side.
- **World's greatest stretch:** 3 to 5 per side.
- **Cossack squats:** 5 per side, holding a support if needed.
- **Half-kneeling hip flexor stretch with a glute squeeze:** 2 x 30 seconds per side, after training rather than before a race.

### Thoracic spine and shoulders

- **Open books:** 8 per side, lying on your side and rotating the top arm open.
- **Thread the needle:** 8 per side, on all fours.
- **Wall slides:** 10 reps, keeping your back, head and arms against the wall.
- **Band pull-aparts:** 15 reps, useful before SkiErg and sled pull work.

> **Note:**
> If one area stays stiff or painful, see a physiotherapist rather than stretching through it.

## Cool-down after racing and training

A cool-down does little for next-day soreness or performance, according to a 2018 review, but a few minutes of easy movement is pleasant, harmless and helps your heart rate settle.

- **After a race:** walk for 5 to 10 minutes, then get warm and dry, drink, and eat carbohydrate and protein.
- **After hard training:** 5 to 10 minutes of easy jogging, cycling or walking, plus gentle mobility if you like.

The [recovery and injuries guide](/guides/hyrox-recovery-and-injuries) covers the first 48 hours after a race.

## FAQ

### How long before my HYROX start should I warm up?

Start about 25 to 30 minutes before your wave and finish as you walk to the start tunnel, which you should reach 10 minutes before your start. That's 15 to 20 minutes of warm-up and a short wait. Our [race-day tool](/tools/race-day) works out the times for your wave.

### How long should a HYROX warm-up be?

About 15 to 20 minutes: 5 minutes of easy jogging, 4 minutes of dynamic mobility, 3 minutes of light movement prep and a few strides. Relay athletes on later legs can do 8 to 12 minutes. Longer isn't better in a race lasting over an hour.

### Should I stretch before a HYROX race?

Use dynamic mobility such as leg swings, lunges and open books instead of long static stretches. Holding a stretch for 60 seconds or more can briefly reduce strength and power, while holds under 30 to 45 seconds make little difference.

### Can I use the sled, rower or SkiErg in the warm-up area?

If a machine is free, 30 seconds easy with a few harder strokes is enough. Skip heavy sled pushes and hard tests. The area is often busy, so plan a warm-up that needs only a mini band.

### What if my wave is delayed?

If it's more than about 10 minutes, do 2 to 3 minutes of easy jogging in the warm-up area and two strides, then keep warm in your layer. Don't warm up on the course or through the Roxzone.

### How do I warm up for a later relay leg?

Do 8 to 12 minutes that end a few minutes before you're due in the handover zone: easy jogging, mobility for your station and two or three short race-pace pickups. Keep a layer on between legs. The [Relay guide](/guides/hyrox-relay-guide) has the details.

### Does a warm-up prevent injuries?

Probably a little, but the evidence for a single warm-up is mixed. Regular strength training over months is the best-proven way to cut injury risk.

## Next steps

- Build your race-morning schedule and warm-up timer with the [race-day tool](/tools/race-day).
- Plan the day with [your first HYROX race](/guides/first-hyrox-race) and the week before with [HYROX race week](/guides/hyrox-race-week).
- Get run 1 right with the [pacing and Roxzone guide](/guides/hyrox-pacing-and-roxzone).
- Recover well with [HYROX recovery and injuries](/guides/hyrox-recovery-and-injuries).
- Stay injury-free with [the most common HYROX injuries and how to avoid them](/guides/hyrox-injuries-prevention).

Source: https://roxskin.io/guides/hyrox-warm-up