You signed up for your first HYROX. The training is underway. Then the big question shows up: what do I actually wear on race day?
Good news: you do not need a new wardrobe. You need kit that grips, stays put, and that you have already trained in. Here is how we think about HYROX race day gear, from shoes to the bag you carry in. Change your state.
Shoes: grip and stability beat everything else
If you only get one thing right, make it your shoes. A HYROX race mixes 8 km of running with sled pushes, sled pulls, lunges, burpee broad jumps and wall balls. That means your shoes have to run well and also hold you steady while you drive a heavy sled across the floor.
- Grip first. Race floors are usually turf, rubber or carpet style surfaces. Look for an outsole with real traction so your feet do not slide out on the sled push. A smooth, worn-down sole is the fastest way to waste energy on station two.
- Stable, not squishy. Super soft, high stack running shoes feel great on a long run but can feel wobbly on lunges and sleds. Carbon plated racers are built for road speed, not for pushing a loaded sled or sitting deep in a wall ball squat. A firm, moderately cushioned trainer or a stable everyday running shoe covers both jobs well for most people.
- Trained in, never new. Race in a pair you have worn for at least a few weeks of real sessions, including runs and station work. Nothing new on race day. New shoes mean new rubbing, new hot spots and a fit you have never tested under fatigue.
- Laces locked. Double knot them, or use a lace lock. Burpee broad jumps and lunges will find any loose lace.
We will not tell you which brand to buy. The best HYROX shoe is the one that grips, feels stable under a sled, and has already survived your training.
Tops: simple, fitted, breathable
Arenas get warm fast once the heats start. Most people race in a fitted training tee, a tank, a sports bra or a crop top. Whatever you pick, go fitted and lightweight. Loose shirts catch on the sled rope, ride up on burpees and get heavy with sweat by the second half.
Check whether your race asks you to wear your bib on the front, and practice pinning it or using a race belt so it does not flap around on the SkiErg or the rower.
Shorts or tights
This one is personal, so pick what you trained in. Shorts with a built-in liner, compression shorts or tights all work. Two checks before race day:
- The lunge test. Do 20 walking lunges with your back knee touching the floor. If anything slides down, rides up or restricts your stride, change it.
- The sit test. Sit on a rower and take 20 strokes. Seams that rub here will rub for 1,000 meters on race day.
Gloves: check the rulebook first
Gloves come up a lot, especially for the sled pull rope and the farmers carry. Rules on gloves and grip aids can differ by division and can change between seasons, so check the current official HYROX rulebook for your race before you plan around them.
If gloves are allowed and you want them, train with them on your sled pulls and carries for several sessions first. Some people find gloves reduce their feel on the rope. Others like the protection. Either way, decide in training, not in the start pen.
Knee sleeves for lunges
The sandbag lunges ask your back knee to touch the floor over and over for 100 meters. A lot of people wear knee sleeves or light padding for comfort on hard floors. Again, check the rulebook for what is allowed, and if you use them, train lunges in them so you know they stay in place and do not change your stride.
Socks: the small thing that matters
Wear socks you have run in, ideally a little above the ankle so shoes do not rub during lunges and burpees. Thin, moisture-wicking socks keep your feet from sliding inside your shoe. Pack a spare pair in your bag for after the race.
Hair and accessories
- Hair: tie it up and secure it so it is not in your face on the SkiErg, row or wall balls. Bring a spare tie.
- Headband: it keeps sweat out of your eyes.
- Watch: a sports watch helps you pace the runs. Set it up the night before so you are not scrolling menus in the start pen.
- Jewelry: keep it minimal. Necklaces and rings can get in the way on burpees, carries and the sled rope.
Doubles and relay
Racing Doubles or Relay? Same rules for your own kit, plus one extra step: talk to your partner about colors. Matching or similar tops make it easier for you to spot each other during handovers and easier to find each other in race photos. Agree on your handover plan and where you will meet in the transition area.
What to bring in your race bag
- Race kit you have trained in, plus your confirmation and ID
- Your race shoes and a second pair to walk around in
- Warm layer for before your heat, since arenas can be cold early
- Water bottle and the pre-race food you already tested in training
- Gloves or knee sleeves, only if allowed and already tested
- Safety pins or a race belt for your bib
- Spare socks, hair ties and a small towel
- A change of clothes and a bag for sweaty kit
Your race day gear checklist
Run this the night before:
- Shoes are trained in, laces double knotted, grip checked.
- Top and shorts or tights passed the lunge and sit test.
- Bib plan is sorted: pins or race belt.
- Gloves and sleeves checked against the current rulebook.
- Watch charged and set to the right mode.
- Bag packed with water, food, warm layer and spare socks.
- Nothing new. Not shoes, not shorts, not breakfast.
Train in what you race in
The simplest rule we give athletes: your last few weeks of training are your gear test. Wear your race kit for your hardest sessions so race day feels familiar. If you want to know what those sessions look like, start with our walkthrough of all 8 HYROX stations in race order.
Where to start
New to all of this? Grab our free 2-week Hybrid Race Starter Plan. It maps out your first two weeks of runs, stations and strength.
Want the full build to race day? Hybrid Race Prep (8 Weeks) takes you through every station with progression built in. Want a coach in your corner with weekly check-ins? Look at Founding 1:1 Hybrid Coaching.
Grip, stability, nothing new. Get the gear right and all that is left is the race.
New State is not affiliated with HYROX®, DEKA, Spartan or any race organizer. This content is general fitness information, not medical advice. Check with a qualified professional before starting a new training program.