If you had asked me a year ago if I'd ever willingly sign up for an event that combined running with sled pushes, burpee broad jumps, rowing, lunges, and wall balls, etc… I probably would have laughed. Yet there I was, standing in New York City on the day of the race, surrounded by athletes, music blasting through the venue, adrenaline pumping, waiting for my first HYROX race to begin. To be honest…I couldn't wait to get started!
The idea of doing a HYROX first popped into my head sometime in the fall. Like many people, I'd seen videos online and followed the growth of the sport from a distance. The combination of endurance and strength immediately caught my attention. Being a hybrid athlete is important to me, and HYROX felt like the perfect combination of endurance and strength. It looked challenging, competitive, and just uncomfortable enough to make me curious. For a while, it stayed as just an idea. Then February rolled around, and I finally pulled the trigger. I signed up for HYROX NYC with my doubles partner, Dr. Mark, and suddenly the challenge became real. We had a race date on the calendar, and it was time to get to work.
Learning How to Become a Runner
The funny thing is that the hardest part of preparing for HYROX wasn't the strength training. It was running. I always ran as part of my sports training. Growing up playing sports and continuing to play softball, sprinting and conditioning were nothing new. But running for distance? Running because I wanted to? That was a completely different story.
HYROX forced me to become a runner. It forced me to become someone willing to lace up their shoes and head out the door even when there wasn't a game to play. That became the biggest challenge of the entire training block. There were plenty of mornings and evenings when I didn't feel like running. There were workouts where my pace wasn't where I wanted it to be. There were moments when I questioned whether I was making enough progress, but every run taught me something. Keep showing up. More importantly, every run built confidence.
Building the Engine
Training for HYROX became a blend of everything I enjoy about fitness. Three days a week were dedicated to lifting. Strength has always been a foundation for me, so maintaining that was important throughout the process. The running side was where the real growth happened.
I mixed in long-distance runs, compromised runs that mimicked race fatigue, and plenty of interval work. One of my favorite training methods was the Norwegian 4x4 protocol paired with uphill sprints, which pushed my cardiovascular fitness to places it hadn't been before. On top of that, I was rucking with a 30-pound plate on my back almost daily and still playing softball, which added extra sprint work without me even realizing it.
Looking back, the training wasn't about any single workout. It was about consistency. Week after week of showing up and putting in the work. Some days felt great while other days felt terrible, but the key was showing up regardless.
My biggest lesson out of all of this, you ask, would be that I learned throughout training that none of this had anything to do with pace, heart rate, or race strategy. It's simple: if you put your mind to something, you'll get it done. You just have to dig deep and show up for yourself. That lesson carried me through every tough run, every hard interval session, and eventually through race day itself.
Race Day in New York City
Race day looked a little different than most race mornings. Instead of waking up and heading straight to the venue, we arrived in New York City around 4 p.m. for our 6:20 p.m. start time. From the moment we got into the city, the excitement started building.
As we make our way to the venue, you can feel the energy everywhere. Athletes are checking in, warming up, and preparing for their races. Music fills the arena, spectators pack the viewing areas, and the atmosphere feels electric. The closer we get to our start time, the more eager I become. Surprisingly, I'm not overly nervous. If anything, I'm impatient.
After months of training, early runs, strength sessions, rucking, intervals, and countless workouts, I'm ready to see what all the preparation will amount to. Standing there with Mark before the race, I keep thinking about how much work we've put in to get to this starting line. The hard part is over, and now it's time to have fun.
When our wave is finally called at 6:20, all the anticipation from the day disappears. It's go time!
One thing that surprised me about HYROX was how much fun it was. Yes, it was hard. Yes, there were moments where my lungs were working overtime. And yes, burpee broad jumps are every bit as terrible as people say they are. Without question, they are my least favorite station of the day.
On the flip side, the sled push was everything I hoped it would be. There's something satisfying about putting your head down and moving weight with pure determination. It quickly became my favorite station, but what I'll remember most isn't a specific station…
It's the experience of sharing it with Mark. Throughout the race, we kept encouraging each other, pushing each other, and genuinely enjoying the process. In a sport that can be incredibly demanding, finding moments to laugh and have fun made the entire experience even better.
What Was the Best Part?
What was the best part of the day, you ask?...
As great as the race itself was, the most memorable moment happened outside of the competition floor. Seeing my family in the crowd, running around to get every angle for pictures and videos, yelling and shouting while supporting both Mark and me throughout the race, meant everything.
There are countless hours that go into preparing for an event like HYROX. Early mornings, long runs, tough workouts, and sacrifices that often happen behind the scenes. Having family there to witness the payoff made crossing the finish line even more meaningful.
Crossing the Finish Line
When Mark and I crossed the finish line, the clock read 1:24:31. For our first HYROX, I couldn't have been happier. The finish time was great, but the feeling of accomplishment was even better.
Months earlier, I had simply wanted to see if I could do this. Now I knew I could.
Now the fun question is: What's next?
If completing my first HYROX taught me anything, it's that this is only the beginning. I want more patches. I want faster finish times. I want to continue improving as both an athlete and a runner. Most importantly, I want to keep chasing challenges that force me to grow.
HYROX NYC was my debut, but it definitely won't be my last race. The first patch was earned. Now it's time to start collecting the rest.
Dr. Ryan A. DiPrimo
Contact Me
