ATHLETE GUIDE DALLAS 2020 - HYROX.COM @HYROXWORLD #HYROX
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ATHLETE GUIDE
DALLAS 2020
HYROX.COM @HYROXWORLD #HYROX
1
ATHLETE GUIDE: DALLAS – 02/22/2020
01. PRE EVENT GENERAL 2
WELCOME MESSAGE 3
PRE-EVENT 5
VENUE MAP 6
ATHLETE’S AREA 9
02. THE HYROX EVENT YOUR COMPETITION 13
START TIMES 14
WORKOUT – TIMING & RULES 15
WHAT TO EXPECT AT THE EVENT 18
03. POST EVENT POST EVENT 21
WORLD CHAMPIONSHIPS IN BERLIN 23
WELCOME
04. ENTERTAINMENT ZONE
ENTERTAINMENT ZONE 25
FREQUENTLY ASKED QUESTIONS 27
Dear HYROX Dallas Athletes,
HYROX SEASON 02 30
It is with great pleasure that I welcome you to the fourth HYROX
event in the United States. The newest revolution in fitness, origi-
nating in Germany, has officially reached you! We could not be more
thrilled to have you as a part of the HYROX Family. HYROX is built on
two basic principles - inclusion & community. At all points through-
out your HYROX journey we are here to support you in completing
your goals. If you have any questions, comments or concerns, our
awesome volunteers or staff are here to assist in person, via our
customer service line +1.917.702.0301 or via info@hyrox.com.
Sincerely,
Christian Toetzke
CEO
3
PRE EVENT
TRAINING AND PREPARATION The HYROX team wants to support you during your prepa-
ration for the competition day. HYROX has teamed up with
gyms in your area to help you train and become more familiar
with HYROX workouts. We encourage participants to use the
Gym Finder provided on our website, www.hyrox.com. Use
the official HYROX workouts of the week found here!
You can be part of our free HYROX pop-up workouts. For fur-
ther information and dates please visit our website.
START TIMES hree days prior to the competition day you will receive your
T
assigned wave. The current Start Wave times can be found
on page 14.
THE VENUE KAY BAILEY HUTCHISON CONVENTION CENTER DALLAS
650 S Griffin St, Dallas, TX 75202
01. PRE
lease arrive to the competition venue approximately 60-
P
90 minutes prior to your wave start time to allow for your
EVENT warm-up, technical briefing and check-in.
When arriving by car, parking is available at Kay Bailey Hutch-
ison Conevnetion Center, rates and locations are avaiable by
clicking here.
Public transportation is readily available and convenient
when attending an event at the Kay Bailey Hutchison Con-
vention Center Dallas (KBHCCD). Amtrak and the Trinity
Railway Express both service Dallas Union Station, which is
located just 2 1/2 blocks northeast of the Convention Center.
When arriving via taxi or uber, follow signs to lobby D.
There are no firearms or weapons allowed at the event.
5
VENUE MAP
KAY BAILEY HUTCHISON CONVENTION CENTER
RUN COURSE
7 LUNGES VOLUNTEER
TECHNICAL
BRIEFING LOUNGE
FINISH
RECOVERY
6 FARMERS CARRY
3 SLED PULL
4 BURPEE BROAD JUMPS
AREA
MEN‘S
VOLUNTEER
CHECK-IN
CHANGING
ROOM
GEAR
CHECK
8 WALL BALLS
WOMEN‘S
CHANGING
ROOM
ENTERTAINMENT ZONE
WARM-UP STRONG
GYM
AREA
RESTROOMS
2 SLED PUSH
VENDOR VILLAGE
1 SKIERG
IN
AWARDS
STAGE
5 ROWING
CE
START ZONE
AN
OUT
TR
RUN COURSE
EN
REGISTRATION
CROSSWALKS SPECTATOR AREAS
7
ATHLETE’S AREA
CHANGING AREA Changing areas & restrooms are located on the outer
lobby or on the west side of the competition hall. Please
note that there will not be any showers at the venue.
GEAR CHECK We recommend that all participants bring a change of
clothes for after the competition. We will have a gear
check area located at the West end of the competition
hall near the changing areas. At the gear check area you
will receive a 16” x 8” bag to place your goods in. All items
must fit within the bag. When you pick up the bag after
your competition, volunteers will verify your race number
against the bag.
WARM-UP-AREA The warm-up area is a chance for you to meet fellow ath-
letes and warm-up for the HYROX competition. Thanks
to our partners, Alex Athletics & Concept2, the warm up
area will feature the full set of HYROX competition equip-
ment such as SkiErgs, kettle bells, sandbags, sleds and
RowErgs.
TECHNICAL BRIEFING There will be a mandatory 15-minute pre-competition
briefing for all participants. Your assigned briefing time
can be found within the final wave start schedule, pub-
lished 4 days prior to the event but your briefing will not
be more than 1 hour before your wave start. During this
briefing we will explain all the important rules and regula-
tions of the competition and answer any final questions
you may have. Each of the 8 workouts will be explained in
detail outlining the correct movements and techniques.
This is a great opportunity for you to ask any questions
about the workouts or competition. Click here for further
information on techniques and video tutorials. Please
make sure to be in time for your technical briefing.
AID STATIONS There will be aid stations available along the course. You
will have access to an aid station each time you enter and
exit the ROXZONE. Water and REFIX will be available.
8 9
INFORMATION
FOR HYROX SUPPORTERS AND VISITORS
HYROX is open to the public and entry is free for all spectators! We highly encourage you to bring
friends and family to cheer you on during the competition. There are multiple viewing areas to bring
them close to the competition. We will also have an entertainment zone with food, music, photo wall
and other goodies from partners to keep spectators and visitors occupied while you complete your
race.
NOT READY FOR HYROX? NO SWEAT. COME WORKOUT WITH US AT THE STRONG NY GYM.
10:30-11:20 HIIT
Learn how to get ready for HYROX with world class coaches.
11:30-12:20 GYMNASTICS, KETTLEBELLS AND SPEED
Gain skills and strength, mentally and physically. 50 minutes of gymnastics
and kettlebells to make you sweat!
12:30-1:20 SOBE LIFT WORKOUT
Join SOBE Lift for a mini HYROX workout, incorporating dynamic stretches
and animal flow.
SUPPORTERS AND VISITORS
ENTRY IS FREE
FOR ALL SUPPORTERS.
10
YOUR COMPETITION
START AREA lease arrive to the Start Area 10 minutes prior to your
P
wave start time. Only athletes in the upcoming wave are
allowed in the Start Area. At this point you will have already
completed your technical briefing. Once your entire wave is
settled into the Start Area, everyone will then be brought to
the start line where you will wait for the signal to start.
START LINE The HYROX competition is done in waves of athletes, with
increments of 10–20 minutes between each wave. There
are up to 30 athletes per wave. Once at the start line,
there will be a signal for your wave to begin the compe-
tition. Your offical start time will start when your timing
chip crosses the start llne.
THE ROXZONE The ROXZONE is where the eight functional workouts are
located. The run course will be located around this area.
To finish the 1 km (0.62 mile) run you will have to run 2
laps. Approximately 75 meters before the entrance to the
ROXZONE there will be a display linked to your timing chip
02.
listing your name and indicating whether you should con-
THE HYROX tinue on for another lap or enter the ROXZONE. Everyone
is responsible for his/her right amount of laps.
EVENT You will start your competition with a 1 km run. The run
course will be lined with barricades. A yellow PUMA inflat-
able arch marks the entrance to the ROXZONE from the
run course. A black PUMA inflatable arch marks the exit
from the ROXZONE to the run course.
FITTEST GYM RANKING The total combined fastest finish times of 4 individuals
and 2 doubles teams (8 people in total) from each gym will
be used for the Fittest Gym Competition. The 4 fastest
individual and 2 fastest doubles finishing times are used
regardless of gender, age or division.
You will only participate as a team if you signed up with
the same gym location. Compete against other gyms to
be crowned Dallas’s Fittest Gym!
Gyms with multiple locations cannot register as one com-
bined location.
HEALTH & SAFETY Your health and safety are our top priority. If at any point
in the days leading up to the event or during the com-
petition you feel physically ill, we highly advise that you
do not compete. Once at the event, medical staff will be
available. If you require medical attention speak with any
staff member and medical staff will come to your location.
12 13
START TIMES WORKOUTS – WEIGHTS & DISTANCES
You will find your wave start time online at www.hyrox.com as well as at the registration area and
changing area.
« START
Your technical briefing may begin up to 1 hour prior to your wave start time. When the final wave
start schedule is released you will receive an email confirming your waves start time. Once you have
1 km run*
this information you will be able to see your wave's assigned technical briefing time. Please do not
miss the mandatory technical briefing. It will contain important and relevant information about your 01 1,000 m SkiErg
competition.
1 km run*
You must arrive in the start area 10 minutes prior to your wave start time.
02 2 × 25 m Sled Push – 165 lbs / 275 lbs / 385 lbs (each plus Sled)
You will receive a detailed start schedule on 02/19/2020 1 km run*
03 2 × 25 m Sled Pull – 110 lbs / 165 lbs / 275 lbs (each plus Sled)
1 km run*
04 80 m Burpee Broad Jump
START TIMES – DALLAS 02/22/2020 1 km run*
05 1,000 m Row
1 km run*
Division Start time
06 200 m Kettle Bell Farmers Carry – 2 × 16 kg / 2 × 24 kg / 2 × 32 kg
HYROX WOMEN DOUBLES 09:50
HYROX WOMEN 10: 10 – 10:30 1 km run*
HYROX DOUBLES MIXED 11:00 07 100 m Sandbag Lunges – 22 lbs / 45 lbs / 66 lbs
HYROX DOUBLES MEN 11: 10 – 11:20
1 km run*
HYROX MEN 11:40 – 12:20
08 100 x Wall Balls – 10 lbs / 14 lbs / 20 lbs
HYROX PRO WOMEN 12:40 – 12:50 (75 x Wall Balls** – HYROX WOMEN/HYROX Doubles Women)
HYROX PRO MEN 01:10 – 01:30
FINISH »
*1km = 0.62 miles
All divisions need to complete the designated weights and distances for the
workout stations with the exception of workout station 08: the divisions HYROX
WOMEN and HYROX DOUBLES WOMEN only have to complete 75 reps.
**HYROX Women and HYROX DOUBLES Women
14 15
THE WORKOUTS he entrance to each workout station is marked by an in-
T
flatable arch with the workout’s name & number, labelled
1 - 8. It is important that you finish each workout in the
correct order.
Once you reach a workout station, select the first availa-
ble spot and begin your workout. There are enough pieces
of equipment at each workout so that you will not need to
wait.
Important for Doubles: During your SkiErg, Rowing and
Wall Balls workouts, one person will compete at a time
and the other must stand on the black Doubles mat. You
must follow directly behind your partner in the same lane
during Lunges, Burpees, Farmers Carry, and the Sled
Pull/Push workouts.
RULEBOOK
It is recommended to review the HYROX Rulebook prior THE ALL NEW
to attending the competition. You will be responsible for ATHLETE-APPROVED
knowing the rules & proper workout techniques outlined SMARTWATCH
in the rulebook.
Rulebook Singles LACE UP
in style with a sweat
Rulebook Doubles resistant silicone strap and
lightweight case for
aerodynamic movement.
KEY RULES Any unsportsmanlike conduct will not be tolerated by the
Event Organizers and may result in penalties or disquali- CONNECT
to training apps, music,
fication from the event.
fitness tracking, and friends
with hands-free capability.
Decisions of the Head Judges are final and equal to those
GO
of the organizer. If a workout is improperly completed, achieve all your
HYROX staff has the right to stop you from continuing the fitness goals with PUMA
smartwatch.
competition.
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2:32 PM HO19 Puma Honeycomb caseliner-48x17.5.indd 1 8/15/19 2:32 PM
A judge will be responsible for ensuring the workout is
completed correctly. Each Head Judge is able to issue a CUSTOMIZABLE DIALS ULTRA LIGHTWEIGHT POWERED WITH
penalty for any foul. Any uncertainties will be discussed WEAR OS BY GOOGLE ™
SWIM-PROOF
with the Race Director.
ACTIVITY TRACKING
- You must follow the workouts in the proper order.
- You must start and finish at the correct place. NOTIFICATIONS
- You must complete required reps and/or distances.
- You must use the required weights for your division. PLAY MUSIC
NOTIFICATIONS AT
A GLANCE PAY ON THE GO
If there are any disagreements between the judges and
athlete, the Head Judge and Race Director will determine FITNESS TRAINING APPS
the final ruling.
WORKS WITH IPHONE ® AND
ANDROID ™
16 PUMA3213593 HO19 Puma Honeycomb caseliner-48x17.5.indd 1 8/15/19 2:32 PM PUMA3213593 HO19 Puma Honeycomb caseliner-48x17.5.indd 1 PUMA3213593 HO19 Puma Honeycomb caseliner-48x17.5.indd 1 8/15/19 2:32 PM 8/15/19 PUMA3213593
2:32 PM HO19 Puma Honeycomb caseliner-48x17.5.indd 1 8/15/19 2:32 PM
WHAT TO EXPECT AT THE COMPETITION
RACE DAY FLOW The entire event takes place on a single day. When you
arrive at Kay Bailey Hutchison Convention Center Dallas,
you must check in at the HYROX desks located in the lob-
by. After registering you will enter the HYROX competition
“IAbout 40-50 minutes into the competition
noticed that everyone else was gassed.
hall through the main doors. If you’re not already in your
competition attire, head to the chang- ing rooms before With UCAN, I felt like I had a lot of
”
you drop-off your spare items at the Gear Check area.
energy in the tank to finish strong.
ARE THERE ANY CUT-OFFS? No. HYROX is an inclusive event and our goal is for every- – LAURA ZIMMERMAN
one who starts the race to finish! The race course will re- 3rd Overall, New York/HYROX
main open until the last athlete crosses the finish line.
CHECK-IN PROCEDURE Upon arrival at Kay Bailey Hutchison Convention Center,
registration will be located in the lobby. Please have your
photo ID and confirmation e-mail (printed or electronical-
ly) ready to show to the registration team. We also ask
that you please take your jacket off before reaching the
check in counter so we are able to write your race number
on your right forearm.
TIMING CHIP You will receive one timing chip, which will be linked to
your name. This chip, with the provided velcro strap, must
be affixed to your right ankle.
O NOT LOSE THIS CHIP OR SWITCH WITH SOMEONE
D
ELSE. KEEP IT UNTIL YOU FINISH.
NOTE: Both Doubles athletes will get a chip and need to
finish together.
THERE’S A SMARTER WAY TO FUEL
After completing the competition make sure to remove
your timing chip and return it into the chip box before ex- Stable blood sugar is important during exercise and all activity to
citing the recovery area. If you fail to return your timing reduce fatigue and unlock performance. SuperStarch® is a patented,
chip you may be assessed a $50 fee. high quality, complex carbohydrate that prevents highs and lows
in blood sugar and delivers steady, long-lasting energy
HYROX PUMA SHIRT At registration you will receive a voucher to be redeemed to keep you fueled and feeling good.
for your HYROX PUMA T-Shirt at PUMA World. Your vouch-
er is only valid at the event it was issued at and is limited
to one per athlete. SAVE 25%
generationucan.com/hyrox
18POST EVENT
RECOVERY AREA The Recovery Area will be located immediately after the
Finish Line Stage. This area will provide you with refresh-
ing REFIX, water and nutritious CLIF Bars.
GEAR CHECK Gear check closes 15 minutes after the last finisher. After
gear check closes all items will be transferred to the Race
Office for secure storage until 2-hours post-event.
CEREMONY
Each division will have a dedicated awards ceremony
which will take place approximately 2 hours after the last
wave of that division has started. The awards ceremo-
ny will take place at the Awards Stage within the Enter-
tainment Zone and the top three athletes from each age
group will receive awards. Prior to each division's cere-
mony all athletes who have qualified for an award will be
called to the Awards Congregation Area adjacent to the
stage.
CEREMONY START TIMES HYROX Women Doubles: 11:00 AM
HYROX Women: 12:00 PM
03. POST HYROX Doubles Mixed/Men: 01:00 PM
HYROX Men: 02:00 PM
EVENT HYROX PRO Men/Women: 03:00 PM
PRIZE MONEY Prize money will be awarded to the top three women and
men of the Pro Division:
1st place: $1,500
2nd place: $1,000
3rd place: $500
Only the Pro Division will be eligible for a cash prize. All
top three finishers from other divisions will receive a
HYROX plaque and 1st place finshers will receive an ex-
clusive PUMA HYROX jacket.
RESULTS All results will be posted online at www.hyrox.com under
Results & Rankings.
FINISHER CERTIFICATE Download and print your personal finisher certificate with
your individual time and ranking here.
LOST AND FOUND Lost and found items will be collected and can be picked
up at the Race Office. If you believe you have lost an item
please report it with a description to any staff member or
call our Athlete Service Team at +1.917.702.0301.
20 21SEASON 02 WORLD CHAMPIONSHIPS BERLIN
QUALIFICATION SLOTS FOR THE SEASON 02 WORLD CHAMPIONSHIPS IN BERLIN
The highlight of every season is the HYROX World Championships where the best ath-
letes from each city compete against each other. The qualifying athletes will expiereic-
ne a spectatcular atmosphere and will test their training and fitness against the best
of the best at this world class event.
The breakdown of the available slots from Chicago for the Season 02 HYROX World
Championships is below.
SLOTS PER AGE GROUP - BERLIN 04.04.2020
Pro Women
Pro Men
Women
Women
Mixed
Doubles
Men
Men
Age Group Age Group
16—24 1 1 1 1 16—29 2 1 2
25—29 3 2 3 1 30—39 3 1 3
30—34 5 3 5 1 40—49 1 1 1
35—39 3 2 1 1 50—59 1 1 1
40—44 2 2 1 1 60+ 1 1 1
45—49 2 1 1 1
50—54 1 1 1 1
55—59 1 1 1 1
60—64 1 1 1 1
65—69 1 1 1 1
70+ 1 1 1 1
23ENTERTAINMENT ZONE The Entertainment Zone is where we will celebrate YOU
with our host, fitness & nutrition expert Joey Thurman
(IG: joeythurmanfit). This area will have music, snacks
and activities from our sponsors.
GOODIES FROM OUR PARTNERS All HYROX Partners featured in the Entertainment Zone
offer samples and goodies for HYROX athletes and
guests.
04. ENTERTAINMENT
ZONE
24 25FREQUENTLY ASKED QUESTIONS
ENERGY FOR ANY MOMENT
Whether they’re running a marathon or running a family, our foods
deliver plant-powered energy to help keep people moving. WHAT AGE GROUP WILL I BE COMPETING IN?
Singles Doubles
16-24 16-29
From professional athletes to weekend warriors, CLIF® has a range of foods to
support consumers’ performance energy needs before, during, and after activity.
25-29 30-39
PERFORMANCE ENERGY 30-34 40-49
GLYCEMIC
35-39 50-59
LOW-MEDIUM(GI)*
HIGH GLYCEMIC INDEX 40-44 60-70+
INDEX (GI)
IC
MEDIUM GLYCEM 45-49
INDEX (GI)
LOW GLYCEMIC 50-54
INDEX (GI)*
55-59
60-64
CLIF BAR® RACE-PACED ACTIVITY ENDURANCE ACTIVITY CLIF BUILDERS® PROTEIN BAR
Provides an ideal balance of Helps repair muscles and restore
65-69
CLIF SHOT® ENERGY GEL & CUBES™ ENDURANCE BITES & CLIF BAR®
carbohydrates, fat, and CLIF® BLOKS® ENERGY CHEWS Provides carbohydrates, fat, and energy with 20g of complete 70+
plant-based protein for Delivers fast-absorbing carbohydrates plant-based protein for steady energy. protein and carbohydrates.
sustained energy. for quick energy. *Low Glycemic Index foods digest slowly
for prolonged levels of energy
I STILL HAVE QUESTIONS ABOUT HYROX. WHO SHOULD I CONTACT?
BEFORE DURING AFTER
For questions about HYROX registration including change of event location or division, contact the
HYROX Athlete Services Department at Info@Hyrox.com. Please include the city in the subject line. If
These tasty and wholesome snacks provide a balanced mix of sustainably sourced it is within 3 days of the competition our team is on-site. They can be reached at 917.702.0301 between
ingredients and key nutrients for when you’re on the go.
EVERYDAY ENERGY 8 AM - 1 PM local time.
I REGISTERED BUT CANNOT FIND MY CONFIRMATION EMAIL. WHAT DO I DO?
NEW Contact the HYROX Athlete Services Department at Info@hyrox.com. Please include the city in the
subject line. Provide your full name and date of registration.
HOW IS THE START ORGANIZED?
Everyone is separated by their division and will begin the competition in waves of up to 30 people at
CLIF® ENERGY GRANOLA CLIF® NUT BUTTER FILLED CLIF® WHEY PROTEIN CLIF KID ZBAR® LUNA® MASH-UPS LUNA® BAR
8g of plant-based protein, A deliciously satisfying snack 14g of protein and 5g of An energy snack that delivers 2 favorite flavors in 1 A better-for-you snack that a time allowing for enough room in between workout stations.
25g of whole grains and a with at least 6g (9–10% DV) sugar to help keep you great taste and whole grains from irresistible bar. balances wholesome ingredients
good source of fiber to start of plant-based protein from going during your busy organic oats to fuel kids’ with crave-worthy flavors.
your morning off strong. nut butters and pea protein. afternoon. active bodies and imaginations HOW LONG DOES THE AVERAGE HYROX COMPETITION TAKE TO COMPLETE?
during play.
This will depend on your fitness level. The average HYROX finish time in Season 01 was 1.5 hours. The
HYROX competition is comparable to a sprint triathlon or a fast half marathon.
C 80%
NI S
GA N D
R MO
L
AO
HOW CAN I QUALIFY FOR THE WORLD CHAMPIONSHIP?
The athletes with the fastest times from each individual and doubles divisions can qualify for the
World Championships. Each qualifier needs to make their decision within 48 hours their qualifying
#1 LARGEST PRIVATE FUNDER 1 BILLION+ POUNDS 80% OF ALL INGREDIENTS notification email. If someone does not accept their race slot, the next best athletes will be contacted
of organic research in the of organic ingredients purchased in 2019 were
United States. purchased since 2003. Certified USDA Organic or and get the opportunity to compete at the World Championships!
certified sustainable.
For media inquiries, please contact
Drew McGowan at dmcgowan@clifbar.com
©2019 Clif Bar & Company. Trademarks and registered trademark are
owned by Clif Bar & Company, or used with permission. CBC19_1387
27I WANT TO COMPETE IN THE SAME WAVE AS MY FRIENDS. WHAT SHOULD I DO?
In order to compete in the same wave as your friends you must all be competing in the same division.
Contact the HYROX Athlete Services Department at Info@hyrox.com. Please include the city in the
subject line. Include all the names of the athletes you would like to have in the same wave.
IF I DO NOT WANT TO CONTINUE THE COMPETITION. WHAT SHOULD I DO?
Exit the competition area and give your timing chip to the nearest staff member.
CAN I WEAR HEADPHONES OR PLAY MUSIC ON A PORTABLE SPEAKER DURING THE COMPETITION?
No. For safety reasons, headphones or portable speakers are not allowed during the competition.
There will be music playing throughout the entire competition.
CAN I TAKE A BREAK DURING ONE OF THE WORKOUTS?
Yes. Although this is a timed competition, we strongly advise you compete at your own pace.
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28HYROX SEASON 02
DAL LAX
— —
02.22.2020 03.28.2020
DALLAS LOS ANGELES
BER
WORLD_CHAMPIONSHIPS
04.04.2020
BERLIN
HYROX.COM @HYROXWORLD #HYROXYou can also read
