Has the gym been a bit busier lately? Seeing a run on protein bars in the shop and your fit friends calling it an early night?
That's right, HYROX returns to Dublin next week, and is set to turn the city centre into a buzzing hub of competitive fitness lovers looking to face off against their peers.
Taking place in the RDS from November 12-16 and with over 1,200 people expected to take part this year, there's still some time to get in some preparation before the big day.
But before that, you might be asking, what is HYROX?
Founded in 2017, the indoor fitness competition is half race, half circuit and have become a global sensation thanks to its high intensity challenges, including eight legs of eight 1km-long runs followed by a fitness exercise such as burpees, sled pulls, carrying kettlebells and more.
Applicants can compete on their own or in pairs, and gyms have even started running HYROX-specific classes, such as Dublin's FLYEFit.
FLYEfit coach Shane Fallon shared his tips for preparing for the big day, just under a week out.
He said by now your physical training should be complete, with more focus needed on mental preparation and shoring up all that energy and recovery in the next few days.
"Training is done", he said. "There is no fitness to gain in the final days. This week is about getting organised, knowing the rules, fuelling properly and managing energy levels."
He added: "If even one piece of advice here makes the experience better, I'll be happy. The more that’s known about the event, the less stressful race day will feel".
Here are Shane's top tips for HYROX.
1. Know the rules
Preparation for the event includes understanding event standards and penalties, so that you're not losing time figuring it out on the day. Reading the official rulebook helps ensure clean execution and avoids unnecessary mistakes. You can read the guidelines on the HYROX website here.
2. Fuel smart
Carbohydrates are important, but keeping a balance is key. Shane suggests including one or two portions of carbohydrates to each meal in the days leading up to the event, so shore up energy without overloading your body. On race morning, a mix of complex and simple carbohydrates delivers both sustained and quick-release energy.
3. Keep moving, but keep it light
Don't put your body under more strain in the days leading up to the event. Instead, gentle movement sessions can maintain mobility and mental focus. Short, low-volume workouts are enough to keep the body feeling loose while practising technique and transitions between stations.
4. Prepare the mind
Prepping your mental approach is key, too. Planning logistics such as travel time, breakfast, and race kit can help build confidence and reduce nerves. Watching past events or coaching videos can also provide useful pacing and transition strategies.
5. Pace for endurance
A measured start is crucial. Maintaining a sustainable pace across both the runs and the functional movements prevents burnout and allows for consistent effort throughout the event. "HYROX rewards control and consistency", says Shane. "The goal for a first-time competitor should be to complete the race, work hard, and enjoy the experience".
