As HYROX continues gaining momentum across Africa, especially among fitness enthusiasts in Nigeria and Ghana, many athletes are now preparing for their first major HYROX competitions. With just a week to go before the big event, the task at hand is not about pushing routines harder but about smart, strategic preparation that brings out your best on race day. The pressure to excel is real—however, a misstep now with your training, nutrition, or recovery can undo months of hard work. To give you that local edge, we’ve gathered expert insights from Irma Human, a prominent athletics coach in South Africa, and blended them with context suited for Nigerian and broader African athletes.
This resource dives deep into race-week essentials—from workout tweaks and meal planning to mental preparation—crafted for local athletes looking to crush the finish line, whether competing in Lagos, Accra, or beyond.
HYROX Race Week Training Priorities: What Matters Most
In the final days before a HYROX event, the focus should shift from intensity to smart movement. Nigerian trainers recommend that participants maintain activity but dial back intensity, allowing the body to stay active while avoiding unnecessary strain.
Prioritising Quality of Movement and Self-Belief
Emphasising proper movement and building confidence are crucial at this stage. For West African athletes, try lower-impact sessions—a gentle run combined with sled pushes if you have access, or moderate interval training if gym equipment is limited. For those working out at home or in local gyms, focus on technical movements like wall balls, squats, and controlled rowing intervals at moderate pace, keeping form sharp and nerves settled.
Stay Fresh: Avoid Soreness and Fatigue
Your goal is to walk into the event feeling agile and ready—not worn out. Avoid chasing “the burn” or trying to squeeze in one last hard set. The real work is already done; now, it’s about showing up refreshed and prepared.
Steer Clear of Exhausting Workouts
Sessions that exhaust your nervous system or leave you stiff can raise injury risks. In the final days, stick with functional movements you’ll see on race day. Regular, gentle routines help you maintain confidence without draining your reserves.
Keep each session focused on efficient movements that mimic race day, with minimal fatigue afterward. Quality above quantity.
HYROX Tapering: Adjusting Workout Volume in Race Week
Cut Your Training Volume by At Least Half
By race week, successful athletes in Nigeria and Ghana typically reduce their training volume by up to 60%, a strategy echoed by leading coaches worldwide. This reduced workload allows muscles and nerves the chance to fully recover and peak at the right moment.
Make Workouts Short and Precise
Short, sharp efforts are the name of the game. Replace marathon gym sessions with focused, race-paced intervals, without pushing to the point of exhaustion.
Last Big Workout? Time It Right
Plan your final full-body workout about three to four days before the event. After that, scale back to light activity and easy movement.
Opt for Active Recovery and Mobility
In the final two or three days, light conditioning and flexibility work should dominate your routine. Roll out stiff muscles and keep joints mobile.
Sample 20-25 Minute HYROX Conditioning Session (Race Week)
• 5 minutes slow jog or stationary bike (warm-up)
• 3 rounds (no rush):
• 250m row or ski (swap for jump rope if no erg available)
• 10 bodyweight squats
• 10 push-ups
• 10 walking lunges
• 30 second plank
Finish up with 5-10 minutes of stretching or mobility work.
Remember: your last serious full-body workout should be several days before the race, giving your muscles time to recover fully.
Common Mistakes Made By HYROX Athletes in Race Week
For many first-timers in Nigeria and across Africa, these errors are common pitfalls:
Trying to Cram in Extra Fitness
It’s a common misconception that an extra tough session will bring more fitness gains. In reality, late hard sessions can leave you sluggish or hurt on race day.
Skipping Your Recovery Sessions
Feeling guilty about rest? It’s important to stick with recovery routines as vital preparation, not swap them for more workouts.
Undervaluing Sleep, Hydration, and Nutrition
Often, athletes forget that proper sleep, regular water intake, and nourishing meals do more to enhance race day performance than last-minute training tweaks.
As you prepare, remember: rest and recovery matter just as much as effort. Don’t sacrifice them in pursuit of “more.”
HYROX Race Week: Embracing Active Recovery
Stay Mobile and Keep Your Blood Circulating
Gentle activity in the form of brisk walking, slow jogging, or light cycling is a key strategy. Many Lagos-based athletes also do flexibility work or swimming, if a pool is accessible, to keep the body relaxed and nerves calm.
Aim for Freshness, Not Fatigue
Active recovery should leave your muscles feeling supple and energized, not tired. If you feel drained, ease up further.
Opt for activities that energize and relax you—don’t drain your reserves before race day.
Building the Right Nutrition Plan Leading Up to HYROX
Stick to Tried and Tested Foods
Now’s not the time for dietary experiments. Enjoy well-known Nigerian staples such as jollof rice, yam porridge, or beans, prepared as you normally would. Avoid anything the body isn’t used to—novel meals can cause digestive issues on race day.
Don’t Start New Supplements or Diets
New powders, herbal blends, or supplements the week before the race can trigger unwanted reactions and are best skipped until after the event.
Focus on Balanced Meals
Meals should offer a blend of lean protein (like chicken, fish, or beans), complex carbohydrates (sweet potatoes, plantain, or rice), and moderate healthy fats (such as palm oil, avocado, or nuts).
Eat to Recover, Not to Restrict
Don’t fall into the trap of under-eating because of less intense workouts. Your body still needs enough fuel to heal and maintain energy reserves.
Arrive Well-Nourished, Not Bloated
The key is to show up well-fueled. Avoid overeating heavy or greasy meals that can leave you feeling slow or uncomfortable.
Unfamiliar foods or sudden supplement changes can sabotage performance—stick with what works for you.
Carb Loading African-Style: Doing It Right
Carb Loading: Light and Purposeful
Ogi (fermented cereal pudding), eba, and rice dishes can serve as effective carb sources—focus on moderate increases rather than overindulgence.
Combine Carbs with Protein, Minimize Fats
Meals combining reasonable portions of carbohydrate and lean protein with little added oil or fat will support healthy glycogen stores without digestive issues.
Glycogen Top-Up for Endurance
Gradually elevate your carbohydrate intake beginning two to three days before the event. This steady approach maximizes fuel reserves for race day.
Steadily increasing complex carbs 2–3 days prior to your event works best for most athletes.
Foods and Supplements to Skip Before Race Day
Pass On New or Heavy Foods
It’s wise to avoid new flavours or dishes you haven’t tested before. Foods that are spicy, greasy, or fried (think suya, pepper soup, excessive oil in stews) can cause digestion issues under pressure.
Avoid Experimenting with New Supplements
Stick to what your system knows—race day isn’t the time for first-time supplement trials, as adrenaline surges can enhance side-effects.
Say No to High-Fibre Meals Right Before
Skip heavy fibre the night before; focus on easy-to-digest carbs like yam or white rice to keep you feeling light.
The golden rule: familiar, easy-to-digest meals the night before are best for Nigerian and West African competitors.
Staying Hydrated: The HYROX Race Week Secret
Hydration Links Directly to Performance
According to sports medicine experts in Abuja, even mild dehydration can reduce stamina and focus. Don’t wait until it’s too late to address your fluids.
Begin Focusing on Fluids Early
Start drinking water consistently, 3–5 days before your event. Small sips throughout the day are better than large volumes all at once.
Don’t Overdrink at the Last Minute
Sudden “water loading” can cause discomfort and does not properly hydrate your system. Pace your intake over several days.
Aim for 2.5–3 Litres Per Day
Depending on your body size and activity, target about 2.5–3 litres of water every day, adjusting upward if sweating heavily due to Nigeria’s heat.
Incorporate Electrolytes
Adding oral rehydration salts, coconut water, or even a pinch of table salt to your bottle can help maintain adequate electrolyte levels and prevent muscle cramps. For those prone to sweating, this is especially important and should start a week ahead, not just on race day.
Steady Sips on Race Day
Drink water in small amounts leading up to your event time, instead of gulping a lot at the start line.
Hydration is a daily habit, not just a pre-race ritual. Stay topped up to avoid cramps under the African sun.
The Role of Sleep in Race Week Recovery
Sleep: Your Best Recovery Tool
Good sleep cements the gains from all your hard training. According to sleep researchers, the nights leading up to the event, not just the night before, are critical.
Target 7–9 Hours of Quality Sleep
Try to establish a regular bedtime, aiming for seven to nine hours each night. Pre-race nerves are normal; focus on sleep quality, not just quantity.
Prioritise Rest in the Last 3–4 Nights
The most restorative sleep happens the week leading up to the event, so make these nights count even if the night before is restless.
Tips to Improve Sleep
- Stick to consistent bed/wake times
- Avoid phone and TV screens 30–60 minutes before bed
- Keep the room cool and dark (fans or cooling mats can help in hotter climates)
- Try light stretching or a warm shower before bed
- Go easy on caffeine later in the day
- Finish meals a couple hours before bedtime
Consistent sleep routines make a noticeable impact on your energy levels at the starting line.
Simple Recovery Techniques for the Last Week
Keep It Familiar and Gentle
Stick with what your body knows. Do not introduce new recovery gadgets or intensive treatments just before competition.
Smart Foam Rolling
A few minutes of foam rolling with focus on the thighs, glutes, and calves can help relieve tension without risk.
Daily Short Stretch Sessions
Spend 5–10 minutes on hip, hamstring, and upper back mobility every day to keep your body limber.
Massage: Timing and Intensity
If you’re considering a massage, schedule it 4–5 days out, and opt for light techniques only. Avoid anything deep or potentially painful.
Cold Showers or Plunges if Preferred
Used to cold immersion? Short, cold showers may help refresh your system if you already do them regularly, otherwise skip new routines.
Walking: The Underrated Tool
Gentle walking remains one of the safest, most effective low-impact recovery methods—great for active folks across Africa.
Walk daily and use existing, gentle routines to maintain readiness—no need for drastic new methods now.
Mastering Race Day Nerves and Confidence
Nerves Are a Good Sign
Feeling anxious before a major challenge like HYROX is only natural. According to Lagos-based sports psychologist Chinedu Nwosu, nerves are evidence that the event means something to you.
Trust Your Training
Remind yourself of the dedication and preparation you’ve put in. You’re more ready than you think.
Value Effort Over Outcome
Rather than obsess over final results, focus on your effort and resolve to enjoy the journey. Win, lose, or draw, showing up and competing is a victory in itself.
Replace Doubt with Positive Reminders
Turn worry into assurance: remind yourself that each station can be tackled with composure and determination.
See It as a Challenge, Not an Exam
Taking part is an achievement to be proud of—regardless of placing.
Steady your mind and remember: confidence is built from the training and preparation you’ve already put in.
Mental Strategies and Visualization for HYROX
The Power of Visualization
Spend a few minutes each day picturing yourself walking into the venue, greeting fellow competitors, and moving confidently through each event. Imagine staying calm, focused, and strong even when things get tough.
Envision how your arms swing on the run or how you breathe at each station—prepare mentally as much as physically.
Short Mental Cues to Stay Grounded
Simple reminders like “One rep at a time” or “Steady and strong” can help center you during moments of stress.
Routine visualization and positive self-talk can provide crucial calm and focus under pressure.
Last-Minute Checklist: Prepping for Race Day
Dedicate 10–15 Minutes to Warm Up
Do a short cardio warm-up: a light jog, slow cycling, or skipping, then loosen up with dynamic stretches and a few practice reps of familiar movements.
Stay in Control, Not Exhausted
Keep your warm-up purposeful but relaxed—a sweat is good but save your energy for the main event.
Wear Comfortable Gear
Don’t debut new trainers or fancy kits—opt for what feels comfortable, has enough grip, and was used in training. This reduces unwanted surprises mid-race.
Prepare the Night Before
Pack your kit, check logistics, and ensure you know your start time so you’re not rushed or stressed.
Eat and Drink as Practiced
Eat your normal pre-workout meal a couple of hours before, sip water slowly, and don’t overdo caffeine.
Planning ahead for food, kit, and arrival time helps you avoid last-minute stress so you can line up with peace of mind.
Top Mistakes West African HYROX Athletes Should Avoid
Overtraining Instead of Tapering
Trying to squeeze in just one more hard session can backfire, leaving you tired or even injured.
Changing Gear or Diet at the Last Minute
Leave all new foods, gear, and supplements for after the event; stick to what your body knows and trusts.
Neglecting Active Recovery
Don’t undervalue sleep, stretching, and downtime—these will do more for your performance than extra gym time.
Focusing on the Outcome at the Expense of Enjoyment
Don’t get caught up in results—enjoy the occasion and let your effort and training speak for themselves.
Forgetting Event Logistics
Check registration times, transport arrangements, and event location in advance to avoid unnecessary stress or missed races.
Preparation is about smart planning and recovery, not last-minute heroics or drastic changes.
The Golden Rule: Trust the Process
Trust That the Preparation Is Enough
There’s no last-minute trick that can overhaul your fitness in race week. Your best strategy is to rest, recover, eat well, and arrive with a calm mind and a positive attitude—this is how champions are made in Nigeria, Ghana, and beyond.
Enjoy the journey—show up, give your best, and walk away proud, no matter the outcome.
Your work is done. Now focus on rest and recovery—race day success will follow.
Remember, in the final build-up to HYROX, the true challenge is not about pushing harder, but about committed, strategic preparation. Nigerian and West African athletes who trust their training, take recovery seriously, eat mindfully, and bring the right mental edge will not only compete—they’ll inspire others on the continent. Whether you’re aiming for a podium place or challenging yourself for the first time, celebrate each step forward.
Irma Human
Irma Human is F45 South Africa’s Head of Athletics, a CrossFit semi-finalist, four-time national karate champion, and former university hockey and sevens representative. With expertise in functional fitness and nutrition, Irma’s mission is to empower athletes of all backgrounds to surpass their own expectations.
This article draws on expert perspectives and experiences relevant for African athletes.
