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‘I completed HYROX while 7 months pregnant, here are 17 crucial tips’

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‘I completed HYROX while 7 months pregnant, here are 17 crucial tips’

When Paige Powers crossed the Hyrox Chicago finish line last week, she was only two months away from giving birth. She completed the race with her boyfriend, and the pair achieved an impressive time of one hour 19 minutes.

‘We didn’t have any expectations or time goals before the race, but we assumed it would take close to an hour and a half,’ she tells me. For context, the average solo finisher time last season was one hour 32 minutes, but some people take up to three hours.

Granted, Paige has solid CrossFit experience and has previously competed in the CrossFit Games four times, but with research showing that the physical intensity of carrying a growing baby is equivalent to running a 40-week marathon, to finish the race 13 minutes faster than the average competitor while seven months into her pregnancy is a huge feat. Here’s everything she learned while training for the race, and on race day – whether you’re pregnant or not.

1.I’m motivated by competition, but for Hyrox, I’m just proud to have completed it

I was sent the Instagram page of a woman named Lauren Weeks who has been a three-time champion in Hyrox, and who also completed a Hyrox while pregnant. I don’t have a personal relationship with Lauren, but I found it super inspiring that she was able to do a Hyrox while pregnant, and it also gave me the confidence that I would be able to as well.

I also knew that with my level of fitness and training (from doing CrossFit for so long) that I would be able to complete a Hyrox and move through it. To be honest, the hardest part was changing my mindset from being a competitor, to taking part purely for completion as I knew my safety was extra important while pregnant, rather than placing on the podium.

I didn’t really need anyone to motivate me to sign up for the Hyrox, though. Ultimately, I was the one that wanted to do it. I just really enjoy any sort of competition and sense of community which I know Hyrox is amazing for, so I was eager to be able to be a part of that while in my pregnancy.

2. I gave myself two months to train for Hyrox

Wall balls were a Hyrox station Paige was familiar with from her CrossFit training

I started training for Hyrox about two months before the event because it was a bit of a last-minute opportunity and decision. I was about five and a half months pregnant when I decided to do the event. That said, because I’ve been doing CrossFit for seven years, I knew that I had a good enough base level of fitness to be able to complete it safely, but there were still areas I needed and wanted to work on in those two months.

3. I identified and tailored my training to both my weaknesses, and my evolving pregnancy body

I knew the Hyrox stations weren’t going to be the problem for me as they are very similar to CrossFit moves – running was going to be the difficulty as I’ve had pubic symphysis pain throughout my pregnancy, which means any impact on my hips and pubic bones can make them feel weak and sore. To prepare for that, I made sure to do enough runs at a comfortable pace during training for me to gain the confidence that I would be able to hold that same pace during the race. This pace wasn’t about speed, it was about sustainability, without pushing myself too hard.

Even though I still train twice a day on some days, I’ve cut my training volume and intensity quite a bit since being pregnant. I don’t spend nearly as much time in the gym now, compared to when I previously trained to compete in CrossFit. I have also stopped doing Olympic and power lifts for strength work – these involve lifting max weights for lower rep ranges. Instead, I now practice bodybuilding strength work, using lighter weights for more reps.

This is because I noticed that the bodybuilding approach to strength training felt better on my body since being pregnant, as it was less strain on my hips, pelvis and joints (which are moving and adapting for pregnancy), whereas heavier back squats and cleans put a lot of strain on these areas of my body.

hyrox pregnant

Paige switched Olympic and powerlifting – using heavier weights for fewer reps, for bodybuilding – using lighter weights for more reps

4. My Hyrox training involved more endurance work than CrossFit training

hyrox pregnant

Paige competed in Hyrox Chicago with her boyfriend

My Hyrox training didn’t differ hugely from my previous CrossFit training. My typical CrossFit workouts were a great way to prepare for the Hyrox stations – as mentioned, some of the movements are the same or very similar – and I had already been running twice a week to train for CrossFit.

The main difference when switching to Hyrox training was that I incorporated longer CrossFit sessions to prepare my body to move for over an hour during the Hyrox race. CrossFit workouts don’t usually last that long [see below for specific durations], and if they do, there are usually several rest intervals during the workout in order for us to perform the exercise portions with max effort. This is obviously very different to Hyrox, as you don’t get any set rest throughout the whole race (although you can take it whenever you need).

5. My Hyrox training combined interval runs with strength training

For me to prepare for both the exercise stations and running segments included in a Hyrox race, I practiced both interval runs and strength training. Here’s an example week:

  • Monday: AM 5-7k of running intervals, using an Aerobic Capacity programme + PM 1-hour CrossFit class and strength work
  • Tuesday: AM 1-hour bodybuilding strength + PM 1-hour CrossFit class
  • Wednesday: AM 1-hour bodybuilding strength + PM 1-hour CrossFit class
  • Thursday: Active recovery day: 1-hour walk or monostructural cardio session (single, repetitive movement, like rowing, or cycling)
  • Friday: AM 5-7k of running intervals, using an Aerobic Capacity programme + PM 1-hour CrossFit class and strength work
  • Saturday: 30-45-minute CrossFit workout
  • Sunday: Complete rest day

6. I didn’t introduce anything new to my training – or increase the intensity – while pregnant

The format of Hyrox training above looked very similar to the training I was already doing for CrossFit. I felt confident knowing that I was familiar with and capable of doing these workouts, without pushing my body too hard while pregnant. This follows general pregnancy advice, including the NHS – you shouldn’t start any new forms of exercise while pregnant, but you’re good to continue with what you already know if you feel comfortable. I always took one active recovery day and one full rest day per week, which was what I did before pregnancy, too.

If you’re not pregnant, you’re safe to implement a new training programme, but this should be tailored to your fitness level, as well as your weaknesses and what you want to focus on. For example, if you want to focus on running like I did, you might want to incorporate more running sessions than strength work. A PT or Hyrox coach will be able to help with this, or you may want to invest in a digital Hyrox training plan.

7. I did a regular mobility practice

While I didn’t take up any new workouts or classes, I did implement a pregnancy-specific mobility and flexibility programme from online platform Pliability. This has helped a ton with easing the tightness in my hips that has come with pregnancy.

8. I take both rest days and recovery days – and they’re very different

hyrox pregnant

Paige incorporated strength training with interval runs to prepare for Hyrox

As mentioned, when training for Hyrox, I took an active recovery day every Thursday, and a complete rest day every Sunday. These have been a part of my exercise routine way before Hyrox; active recovery helps encourage blood flow to my muscles to aid repair after workout days, while full rest days are important for energy, motivation, and letting your nervous system recover.

9. I hydrate with electrolytes, not just water

Hydration is important no matter what type of training you’re doing as it gives your muscles the energy to function (they’re made up of up to 79% water). But hydration is especially important when pregnant as it encourages circulation of nutrients to both your muscles and fetus. I always add an electrolyte and salt drink into my normal daily water as this replaces the salts lost through sweat when training.

10. I don’t track macros or calories, but eating enough is a priority

I don’t track my macros or calories; I just roughly make sure I’m getting in enough protein for muscle recovery. The rest of the time, I eat intuitively. How do I know I’m getting enough protein? I’ve tracked my macros for long periods of time over the past six years, so I have a good idea of the nutrients and calories contained in most foods. My biggest priority with nutrition is eating enough to fuel my training – I listen to my body and how energised I feel for this.

I’m a creature of habit so my meals looked the same almost every day while training for Hyrox. Here’s a breakdown of meals:

  • Breakfast: overnight oats with Greek yogurt, berries, and peanut butter
  • Lunch: two homemade breakfast burritos made with whole eggs, egg whites, and chicken or turkey sausage
  • Dinner: chicken or red meat, rice or potatoes, and some sort of vegetables
  • Snacks: fruit, a protein bar, a protein shake, potato chips

11. I take pre-race prep seriously

The day before Hyrox, we were flying to Chicago (where the race was) from Ohio. Before our flight, we got in the gym and did a combination of bike erg and ski erg at a zone 2 heart rate, which is talking pace, for a total of 30 minutes. Afterwards, I stretched for 30 minutes to loosen my back and hips before travelling.

Once we got to Chicago, we went to the venue to check in for our race and one of the race directors, Yusuf Jeffers, gave us a tour of the place. Then we headed back to our hotel and ordered a big dinner after a long travel day to fuel our bodies for race day.

The morning of the race, we walked to breakfast which gave us a nice chance to move our legs after travelling the previous day. It was about a 20-minute walk either way, so once we got back to the hotel, we fuelled up with some carbs in the form of gummy bears and Gatorade. Then we headed off to the venue about 90 minutes before our heat start.

12. Like my training, I went into Hyrox with a strategy for each station

hyrox pregnant

Paige had a technique strategy for every Hyrox station, including the SkiErg (pictured)

I had a few technique pointers in mind for most stations.

  • SkiErg + row: Pull as hard as you can for maximum power output
  • Sled push: Find a point to hold onto the bars that’s low enough to be able to fully drive forward with each step you take, but not so low that your feet slip
  • Sled pull: We prefer a hand over + hand pull technique. This works your biceps primarily. Then, when your biceps tire, use a heave-ho technique that allows you to use your full body to pull.
  • Burpee broad jumps: I keep my broad jumps shorter to avoid using maximum output in an attempt to jump as far as possible. This means you have more energy for the next run.
  • Farmer’s carry: Aim for a brisk jog while you carry.
  • Sandbag lunges: I take bigger lunges as I have long legs, which means I can take fewer steps.
  • Wall balls: Aim to begin your squat as the ball returns back to your chest – don’t wait for the ball to get there.
  • Running: Consistency is priority. Avoid going out too fast in the first few runs.

13. I adapt my strategy when necessary during races

I really enjoyed how Hyrox was broken up, because 8k of running seemed like a daunting task, but with each station in between, it felt like the race was going by so fast, and before we knew it we were at the last station. The part that got hard for me were the sixth and seventh runs, because I could feel my legs getting heavy and my hips getting tight. I ended up using the final stations as more of a recovery after those runs, then caught a second wind of energy for the last 1k run and wall balls to close the race out.

14. I leant on my Hyrox partner for support, when I needed to recover

hyrox pregnant

Paige competed in Hyrox with her boyfriend

The hardest stations were the sled push because it was relatively heavy, and the row because it was tough to hold a good pace that far into the race. It was nice being able to do the race in the mixed doubles division, because I could communicate with my partner when I needed to take a break, and when I felt recovered enough to give a good effort.

15. I had a strategy to complete, not compete – but next time I’ll compete

I really enjoyed competing with a partner for my first Hyrox, especially because I got to do it with my boyfriend. I also think it gave me a good opportunity to not push the intensity to more than my body could handle while being pregnant. I would definitely do another Hyrox in the singles division post-pregnancy, so that I can compete properly and train with a higher intensity.

16. I swear by active recovery

I was definitely a bit sore, especially because I have had pubic symphysis pain throughout my pregnancy, so my hips and pubic bone took a big hit. We ended up exploring Chicago the next day and got in over 25k steps, which helped flush out any muscle soreness that I had. This is the aim with my weekly active recovery days.

17. I exercise – and compete – for enjoyment

I felt a huge sense of accomplishment crossing the Hyrox finish line. I’ve achieved quite a lot through sport growing up, and while competing in CrossFit, but it was so special to complete this race while carrying our baby girl in my belly with my boyfriend right by my side.

It’s a once-in-a-lifetime opportunity and I was just filled with gratitude that God has given me the abilities and fitness to conquer this during my pregnancy.

I will definitely do another race in the future, and I would like to do the singles division to challenge myself. The event itself was very fun and super organised, so it made for a great experience. On top of that, the Hyrox community was so welcoming, and it was fun to be alongside thousands of other racers from all walks of life.

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Lettermark

Bridie is Fitness Director at Women’s Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).

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