HYROX Chicago 2025: Everything You Should Do Before Race Day

The Final Countdown to Chicago

HYROX Chicago 2025 kicks off this Friday, November 14th - and if you’re competing, this week is all about smart preparation. You’ve already put in the work, logged the miles, and crushed the workouts. Now it’s time to fine-tune your approach, recover intelligently, and make sure every detail is dialed in before you hit that starting line at McCormick Place.

Here’s your complete checklist for what to do in the days leading up to race day.

1. Prioritize Rest and Recovery

You can’t gain much fitness in the final few days, but you can lose freshness if you overtrain. Reduce your workload by at least 50% this week. Keep your sessions light and intentional - think easy runs, mobility work, and short bursts to keep your body primed.

Try this mini schedule:

• Monday to Wednesday: Light cardio (30-40 min), dynamic stretching, and mobility

• Thursday: Optional shakeout session with a few short bursts

• Friday: Complete rest day or very light walk/jog for blood flow

Your body needs to feel springy, not sluggish. Prioritize sleep (7-9 hours per night), keep caffeine moderate, and use recovery tools like compression boots or foam rollers to flush out any tightness.

Race Day Essentials

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BUY Energy Chews for Race Day

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2. Dial In Your Nutrition

This isn’t the week to try anything new. Stick to foods you know your body tolerates well. Start increasing your carbohydrate intake slightly midweek to top off glycogen stores - aim for whole grains, fruits, rice, and potatoes.

48 hours before race day:

• Avoid heavy, fatty, or high-fiber meals

• Stay hydrated (add electrolytes to your water)

• Limit alcohol - it can dehydrate you fast

Race morning:

• Eat something simple 2–3 hours before your start time (e.g., oatmeal with banana, toast with peanut butter, or a protein smoothie)

• Sip water steadily - don’t chug it all at once

  
  

3. Review the Race Layout

HYROX events follow the same format, but it’s always smart to review the Chicago course map once it’s released. Check the layout for transitions, entrance and exit flow, and where your station numbers are located.

Order of workout stations:

1. SkiErg (1km run before)

2. Sled Push

3. Sled Pull

4. Burpee Broad Jumps

5. Rowing

6. Farmers Carry

7. Sandbag Lunges

8. Wall Balls

Visualizing your transitions will help you move efficiently and avoid confusion on race day.

4. Get Your Gear Ready Early

Avoid the last-minute panic. Pack your race bag at least 24 hours in advance.

Essentials to bring:

• HYROX race bib and confirmation email

• Comfortable, tested shoes (many prefer hybrid trainers or cushioned runners)

• Athletic tape or grips (especially for sled pull)

• Energy gels or snacks

• Towel, wipes, and change of clothes

• ID and water bottle

Pro tip: wear layers. Chicago in November can be chilly on arrival and warm inside the venue once the race starts.

5. Check In Early and Walk the Venue

Plan to arrive at McCormick Place the day before your race time to check in and get familiar with the venue layout. Walking the course area can reduce anxiety and help you mentally prepare.

If you’re traveling from out of town, try to arrive by Thursday to adjust, rest, and recover from travel fatigue.

6. Stay Mentally Locked In

The mental side of HYROX can make or break your race. The best athletes don’t just train hard - they stay composed under fatigue.

Try this:

• Visualize each station successively. Picture yourself staying calm and consistent.

• Set realistic pacing goals. You don’t need to win the first run lap - you need to finish strong.

• Keep your mantra ready - something simple like “steady and strong” or “one station at a time.”

7. Plan Your Post-Race Recovery

After the finish line, take 5-10 minutes to walk around before sitting down. Stretch lightly, refuel with carbs and protein, and stay hydrated. Many athletes like to book a recovery session or massage on Sunday before heading home.

If you’re sticking around, reward yourself - grab some deep-dish pizza or hit one of Chicago’s great spots for a celebratory meal.

Trust the Work

You’ve already done the hard part. This week is about trusting your preparation and showing up ready to perform. Keep your body loose, your mind calm, and your energy focused.

HYROX Chicago 2025 is your chance to see what your months of training have built - and to feel the roar of the crowd as you power through every station.

Now go get it.