Do or do not, that is the question. Simple, straight answer: Don’t do them!
Are you considering doing a race simulation before an important event? While it may seem like a good idea, there are several reasons why you should avoid it. In this article, we’ll outline five reasons why you shouldn’t do a Hyrox Simulation in the weeks leading up to your race.
Have you ever seen a top endurance athlete simulating a full race? A long-distance runner doing a marathon at a race pace? a long-distance triathlete doing a full ironman three weeks before a race? A cyclist doing a 20-day race simulation before a grand tour? yeah, that´s right. Never!
While race simulations can be valuable tools for training and improving performance in various fields, there are also motives why one might choose not to engage in them.
To truly experience the race feeling and gain valuable insight into pacing, physiological response, compromised impact, and more, it’s essential to go all out and prepare properly for a race simulation. The result is valid if you’re “peaking” at the time. However, there are exceptions to this rule. For top-end, highly trained athletes, a full simulation at a specific intensity can still provide valuable information.
THE 5 REASONS:
#1 Peaking at the wrong moment
You should peak on race week. If possible, on race day. Not one or two weeks before.
#2 Physical and emotional impact
If you perform the full sim too close to the race, it can have a huge negative physical impact at different levels: neurological, muscular, and physiological. You will need time to recover, and that time could have a better use, like race-specific pacing and technique.
There is also a negative emotional impact: the “pre-race” anxiety can take time to recover from.
And the most dangerous factor is that if the performance doesn’t go according to plan or expectations, there is a considerable probability that the race will be approached negatively.
#3 Risk of Injury or Burnout
Engaging in high-intensity race simulations regularly can increase the risk of injury or burnout. Pushing the body to its limits too frequently without adequate recovery can lead to physical and mental exhaustion, undermining overall performance and well-being.
#4 Diminished Motivation
Constantly focusing on race simulations might lead to a reduction in intrinsic motivation. The repetitive nature of these simulations may make the activity feel more like a chore than an enjoyable pursuit. This can negatively impact long-term commitment and enthusiasm.
#5 Resource Intensiveness
Performing a race simulation can require significant resources, including time and energy. It may involve coordinating with multiple individuals, acquiring specialised equipment, and dedicating time for preparation and execution. For some people, these resources might be better allocated elsewhere.
An Hyrox race sim requires time (to plan, prep, execute, dismount, debrief); space (lots) of equipment, external help.
More…
Other things, like neglecting specific training aspects, should also be considered. You can find yourself training and preparing more for a sim than a race. As a coach, I have often seen athletes preparing themselves for VO2Máx or Lactate tests more than they do in competitions.
While race simulations can be beneficial, they often emphasise specific aspects of training, such as speed or endurance. Overemphasising these aspects at the expense of other important elements, like strength training, flexibility, or skill development, may result in an imbalanced approach to overall fitness and performance.
EXCEPTIONS:
#1 Doubles race prep
Doing a full sim can be useful to:
test each other while working as a team member under pressure (assess camaraderie, solidarity, ability to suffer, etc); test and improve communication, transitions, race tactics; have enough race data to adjust and adapt the splits and paces. Racing Hyrox doubles also have a lower impact in terms of accumulated fatigue.
#2 Long time out of competition
If an athlete will go for an extended period without competing (over 12-16 weeks) it can make sense to do a Full sim in a specific timing of the periodization, like 6-8 weeks before an important season goal. In that case, it should be considered as if it was a real race (proper tapper, pressure, nutrition, recovery).
#3 New to the sport
If one is completely new to the sport and needs a baseline or get to know the reaction during a race, both mentally and physically. A Hyrox race is kind of unique and unrepeatable and something can only be learned by doing it from start to finish.
#4 Camp or experienced performance coach
If you are on a specific training camp with a performance coach who can see you testing; analyse your performance and deliver impactful feedback: don´t hesitate!
PERSONAL EXPERIENCE
I have done 2 (two) Hyrox Individual Full Sims, back in 2019 before my first race and before ever watching a live race.
I was new to the sport (also the sport was new), and I wanted to know how my body and mind would react to the compromised running/workouts.
I also did one “Hyrox Doubles” full sim with Daniela Couto. Feel free to ask her how that went 😈.
The goal here was to see the best way to split the workouts. We made a plan, adapted it during the sim; analysed it thoroughly, and adjusted it again before the race.
So, before you decide to do a race simulation, think about the potential risks involved and whether the benefits outweigh them. Remember, the ultimate goal is to perform your best on race day, so make sure you’re not sacrificing that goal for short-term gains.
