Whether it is your first HYROX race or your tenth, having the right gear on race day makes a measurable difference to your performance and comfort. A missing item — grip gloves, your race number belt, a spare pair of socks — can derail your morning before you even reach the start line.
This HYROX gear checklist covers everything: what to wear, what to pack in your race day bag, what to eat and drink, training gear for preparation, and the items experienced HYROX athletes say they wish they had packed at their first event.
Checklist Sections
Complete HYROX Race Day Gear Checklist
Print this HYROX race day checklist or save it to your phone. Pack your bag the night before using this list — never leave packing to race morning.
What to Wear at HYROX — Clothing Guide
HYROX is an indoor race held in large arenas, which means temperature varies significantly — often very warm once the race starts. The best HYROX race day clothing is light, breathable, and unrestricted.
✅ Best choices
- Lightweight running shorts (5″ inseam)
- Moisture-wicking t-shirt or vest
- Compression tights under shorts
- Low-cut running socks
- Race belt for bib number
⚠️ Avoid
- Cotton clothing — stays wet and heavy
- Baggy shirts — restrict movement
- Long sleeves (unless cold outdoor event)
- New, untested gear on race day
🌡️ Temperature tips
- Wear a discardable warm-up layer
- Strip to race kit before your wave
- Bring a warm hoodie for post-race
- Indoor venues get very warm — dress light
Best Shoes for HYROX — What to Look For
Footwear is one of the most discussed topics in the HYROX community. The ideal HYROX race day shoe needs to handle 8km of running AND all 8 stations — meaning it needs traction, support, and enough cushioning for the running without being too heavy or unstable for the stations.
| Shoe Type | Pros | Cons | Best For |
|---|---|---|---|
| Running shoe | Cushioned, comfortable for 8km | Less stable for sled and carry | Beginner, running-focused |
| Cross-training shoe | Stable flat sole, great for all stations | Less cushioned for running | Gym athletes, station focus |
| Hybrid shoe ★ | Balances running comfort and stability | May need breaking in | Most HYROX athletes |
Key rule: Never wear new shoes on race day. Whatever you race in should have at least 3–4 weeks of training in them first.
HYROX Race Day Nutrition Checklist
HYROX typically takes 1–1.5 hours to complete. Here is the nutrition checklist used by experienced athletes:
Night Before
- Carb-rich dinner (pasta, rice)
- Avoid heavy fats or fibre
- Hydrate — drink 2L+ water
- No alcohol
- Early night — aim for 8hrs
Race Morning
- Breakfast 90 min before start
- Oats, bagel, banana, eggs
- 500ml water on waking
- Electrolyte drink pre-race
- Optional: caffeine 45 min before
During Race
- Energy gel at km 4–5 run
- Sip water at each station
- No solid food mid-race
- Post-race: protein + carb ASAP
HYROX Training Gear for Your Preparation Sessions
Beyond race day, having the right HYROX training equipment makes your preparation significantly more effective. Here is the essential training gear checklist:
🏋️ Gym Equipment (must-have)
- Concept2 SkiErg
- Concept2 RowErg (rowing machine)
- Weight sled (push and pull)
- Kettlebells or dumbbells (farmers carry)
- HYROX-regulation sandbag
- Wall ball (6kg women / 9kg men)
🏃 Personal Training Kit
- GPS watch for pace tracking
- Heart rate monitor (Zone 2 training)
- Foam roller and lacrosse ball
- Resistance bands (mobility)
- Jump rope (conditioning)
- Training gloves and chalk
See our full HYROX Training Equipment List for detailed guidance on what each item costs, recommended brands, and budget vs premium options.
5 Things People Forget at HYROX (According to Veterans)
1. Chalk or grip chalk ball
The sled pull rope and farmers carry are grip killers — particularly later in the race. A chalk ball adds less than 50g to your bag and can save 10–30 seconds across these stations. Most venues allow chalk — confirm before race day.
2. Anti-chafe cream
Running 8km in athletic kit creates significant friction. Inner thighs, underarms, and nipples are the most common problem areas. Apply Vaseline or Body Glide before your race — forget it and you will know about it by km 5.
3. Race number belt
Safety-pinning your bib is fiddly and can restrict breathing during hard efforts. A race belt costs under £10 and clips on in seconds. Pack it the night before so it is never left at home.
4. Dry clothes for after
You will be soaked by the end. Having a dry set of clothes — including a warm hoodie — in your bag drop makes post-race recovery far more comfortable, especially at winter indoor events.
5. Mid-race energy gel
Many beginners assume 1–1.5 hours is too short to need mid-race fuel. It is not. A gel at the 45-minute mark (around km 4–5) sustains energy through the hardest part of the race. Tuck one into your shorts waistband before the start.
More HYROX Preparation Resources
FAQs — HYROX Gear Checklist
What gear do I need for HYROX?
For race day you need: appropriate running shoes tested in training, moisture-wicking clothing, a race number belt, water and nutrition, chalk or grip gloves for the sled and farmers carry stations, and optional supports like knee sleeves or wrist wraps. HYROX provides all race equipment — sleds, balls, sandbags, and machines — you only bring personal gear.
Are gloves allowed in HYROX?
Yes — gloves are permitted in HYROX. Many athletes use thin lifting or grip gloves for the sled pull rope and farmers carry stations to protect their hands and improve grip. Avoid thick padded gloves as they can reduce control on the ropes.
Can I wear headphones at HYROX?
HYROX rules on headphones vary by event and season. Some events permit personal headphones, others do not for safety reasons. Always check the specific event rules on the official HYROX website before your race. If permitted, use wireless earphones only.
What shoes should I wear for HYROX?
A hybrid or cross-training shoe is the most popular choice for HYROX — it handles 8km of running while providing stability for the sled, carry, and lunge stations. Popular 2026 choices include the Nike Metcon, NOBULL Trainer, and Reebok Nano. Whatever you choose, wear it in training for at least 3–4 weeks before race day — never wear new shoes to a HYROX event.
Gear Sorted — Now Get the Training Plan
Download the free HYROX 12-week training plan PDF — week-by-week workouts, station guide, all 3 levels. No email required.
