Train for HYROX Chicago 2025

Training Focus

HYROX Chicago Training Program — Cold Start, Hot Flow: Weekly Structure includes 2× Indoor Pace Intervals (simulate race hall running feel), 2× Functional Strength & Grip Workouts, 1× Full HYROX Simulation, 1× Endurance Conditioning, 1× Mobility & Cold Transition Recovery. Climate Adaptation Focus: Practice warming up from cold starts to race-mode indoor pacing. Train grips and station work factoring in cold-related slip or tightness. Emphasize layering and metabolic control for energy conservation.

Climate Considerations

Late fall Chicago with cold outdoor staging and windy transitions - indoor venue with controlled racing environment

Chicago-Specific Training Approach

Hydration Protocols: Low-temperature environments mask sweat loss—sip water and electrolytes steadily, regardless of sweat perception. Layering Strategy: Start with warm layers for staging, such as thermals and jackets. Remove them at the start line to avoid overheating, and re-layer post-finish. Grip & Functional Prep: Cold can affect grip—train sleds, wall balls, and carries while wearing light gloves or simulating cold hands. Pacing Strategy (RPE-Based): Rely on perceived effort over pace readings. The adrenaline in a cold-to-warm transition can throw off early pacing. Recovery Workflow: After the finish, move quickly into heated zones or debrief rooms; use wraps, foam rollers, and warm showers to prevent stiffness.