RACE-SPECIFIC TRAINING

Train for HYROX Amsterdam 2025

Master the Challenge. Dominate the Race.

Experience the challenge of HYROX Amsterdam at RAI Amsterdam. Navigate the unique indoor expo environment while managing transitions between cool outdoor conditions and climate-controlled racing.

Race Countdown

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Every second counts. Start training today.

Amsterdam Race Information

Location

Amsterdam, Netherlands

RAI Amsterdam, Europaplein 24, 1078 GZ

Race Date

2024-10-12

Climate Conditions

14-15°C (57-59°F)

Cool & Damp (84% humidity, indoor venue)

Amsterdam Performance Strategy

Master the race conditions with these Amsterdam-specific preparation tactics

Amsterdam Strategy 1

Cool and damp acclimation: Train in cooler settings to simulate venue transitions

Amsterdam Strategy 2

Grip strategies: Practice with chalk for indoor surfaces

Amsterdam Strategy 3

Layer management: Bring warm clothing for post-race outdoor transition

Athlete Case Study

So this was my first experience doing HYROX, my wife and I travelled and did the mixed doubles... if I had to sum it up, it would be fun chaos… we ended up finishing with a 1:05 time but had a 15-minute penalty... the hardest parts were running after the burpees and the rowing... going straight into the run was tough.

Reddit Attendee Recap - Mixed Doubles Experience

Amsterdam Training Program

Training Focus

Indoor venue preparation with emphasis on transition management and spatial navigation. Technical proficiency across all eight stations with systematic pacing strategy for congested expo environments.

Climate Considerations

Temperate maritime climate with 84% humidity and frequent rain in October

Sample Training Week - Amsterdam Protocol

Amsterdam-Specific Training Approach

Cool and damp acclimation: Train in cooler settings to simulate venue transitions. Grip strategies: Practice with chalk for indoor surfaces. Layer management: Bring warm clothing for post-race outdoor transition.

Monday - Power Development

Amsterdam-specific training:
EMOM 20min: Sled Push 50m
5 rounds: 15 Burpees + 400m run
Focus: Race pace simulation

Tuesday - Interval Training

Climate-adapted intervals:
6x800m @ HYROX pace (90s rest)
Focus: Breathing rhythm & pacing
Post-session: Recovery protocol

Wednesday - Strength Circuit

Climate-controlled recovery day:
Deadlifts: 5x5 @ 80%
Farmer's Carry: 4x50m (wet grip)
Wall Balls: 3x25 (sweaty palms simulation)

Thursday - Recovery Protocol

30min easy pace (AC environment)
Mobility routine: Hip/hamstring focus
Hydration optimization practice
Electrolyte timing refinement

Friday - HYROX Simulation

Hot environment simulation:
4x1km runs + alternating stations
Grip management practice
Race pacing with heat stress

Weekend - Endurance Block

60-90min endurance session
Mixed environment training
Mental resilience in heat
Race nutrition trials

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