Hyrox 台灣賽事即將於 4 月 12 日熱血開戰！
許多 F45 的會員都已經摩拳擦掌，準備迎接這場兼具耐力、力量與意志力的挑戰。令人振奮的是，這些會員不僅積極備賽，同時也持續參與 F45 的日常訓練課程，展現了十足的運動熱情與決心。

在此為你整理出在比賽前需要注意的幾個重要面向，無論是訓練安排、恢復策略、飲食計劃、補水補電解質、甚至比賽當天的注意事項，幫助你在 4/12 那天發揮最佳狀態！

一、賽前最後一週怎麼練？保持動感 vs 避免疲勞

Hyrox 賽前的最後一週，已經不是衝刺訓練的時候了，而是要讓身體進入「蓄力模式」。這段時間的訓練重點在於：

• 保持動作熟悉度（避免比賽當天手感生疏）
• 維持身體活動度與動能
• 避免過度疲勞與高壓強度訓練
• 讓身體開始進入恢復與超補償階段

每次訓練建議總時長 30～45 分鐘內完成為佳，包含熱身 + 輕量複合訓練，不追求疲勞，只追求熟悉與流暢！
這樣的安排讓身體保持「開機狀態」，不會太懶散，也不會過度消耗。

二、什麼時候該開始減量與休息？

⏳ 減量期建議：比賽前 5～7 天開始

• 減少訓練總量與強度（約 30～50%）
• 保持動作品質，但避免高疲勞訓練
• 著重身體恢復、睡眠與精神放鬆
• 最後一次高強度模擬訓練建議在比賽前 5～6 天

三、睡眠的關鍵性

睡眠是超能力！
在減量期間與比賽前 3 天，確保每晚至少 7～8 小時高品質睡眠。良好的睡眠能：

• 提升肌肉恢復與修補
• 優化免疫系統與抗壓能力
• 改善專注力與比賽當天反應

✅ 小撇步：比賽前一晚若難以入睡，不用太擔心，比賽前兩天的睡眠品質其實更關鍵！

四、比賽前如何吃？衝碳與補電解質要點

🍚 衝碳（Carb Loading）建議：

• 時間點：比賽前 36～48 小時
• 吃對碳水化合物，幫助肌肉儲存足夠肝醣
• 以容易消化為主，如白飯、地瓜、香蕉、義大利麵、吐司等
• 避免高油脂與高纖維食物，避免腸胃負擔

⚡ 電解質補充：

• 開始時間：比賽前 2 天即可每天補充
• 重點礦物質：鈉、鉀、鎂
• 建議使用電解質錠、水溶液、椰子水等
• 可搭配餐後飲用，幫助吸收與保水

五、比賽當天的補水與補給策略

比賽當下身體會高速失水與流汗，補水與補電解質變得更加重要！

💧 賽中補給建議：

• 每完成 1～2 個工作站後小口補水
• 若賽程超過 60 分鐘，建議帶有電解質的水
• 可以準備運動飲料或攜帶式補給包（含鈉/鉀）

✅ 特別提醒：
賽前 90 分鐘喝 300～500ml 清水+電解質，幫助水分進入細胞，避免抽筋或中暑

六、其他重要提醒

✅ 裝備檢查：

• 鞋子：選擇抓地力佳、穩定性高的訓練鞋
• 襪子：吸濕排汗、包覆性高
• 衣物：輕量透氣快乾，避免棉質材質

✅ 心理準備：

• 規劃比賽節奏，知道每一個站位大概怎麼安排呼吸與力道
• 如果緊張，深呼吸 + 視覺化（想像自己順利完成）
• 把比賽當作是一場大型訓練挑戰，把每個站點當作一個一個「任務」

結語

F45 的會員們，4/12 是屬於你們的舞台！
你們已經用汗水打下了堅實的基礎，接下來就交給節奏、恢復與策略。這不只是一次體能測試，更是展現你堅持與紀律的時刻。控制能控制的，把每一段訓練當作準備，享受比賽帶來的挑戰與榮耀！

Let’s go team F45！We’ll see you at the finish line.

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F45 Members Prep for HYROX Taiwan!

Your Complete Guide to Training, Fueling & Race Day Strategy

HYROX Taiwan is going down on April 12th, and our F45 crew is fired up and ready to bring the heat!
This hybrid race is the ultimate test of endurance, strength, and mental toughness and our members have been training with purpose to meet that challenge head-on.

What’s even more inspiring? Many of our HYROX participants have stayed consistent with their regular F45 sessions while preparing for race day, proving just how strong and motivated our community really is.

Whether it’s your first HYROX or you’re chasing a new PR, we’ve put together a simple guide to help you show up strong on race day. From training tips and nutrition to hydration and mental prep, here’s how to peak at just the right time.

1. How to Train During the Final Week:

Stay Sharp, Don’t Burn Out

The last week before HYROX isn’t about pushing harder, it’s about entering recovery mode while staying active and mobile. You want to feel fresh, not fatigued.

Here’s what to focus on:

• Keep your movement patterns sharp and familiar
• Maintain mobility and energy without overdoing it
• Avoid high-intensity or max-effort workouts
• Let your body begin its recovery and supercompensation phase

Workout tip: Keep sessions to 30–45 minutes max. Think warm-up, light compound exercises, and smooth, controlled movements. This is not the time to train for fatigue, just keep the engine running.

2. When to Start Tapering and Resting

⏳ Start your taper: 5–7 days before race day

• Reduce overall training volume and intensity by 30–50%
• Focus on movement quality, not pushing your limits
• Prioritize sleep, recovery, and mental relaxation
• Do your final high-intensity simulation 5–6 days before the race

3. Sleep = Your Superpower

In the final 3 days before HYROX, sleep becomes one of your most powerful recovery tools.

Aim for 7–8 hours of high-quality sleep per night, and you’ll:

• Boost muscle repair and recovery
• Strengthen your immune system and mental resilience
• Improve focus and reaction time on race day

✅ Pro tip: Can’t sleep the night before the race? Don’t stress. The sleep you get 2–3 days prior is even more important.

4. What to Eat Before the Race:

Carb Load + Electrolytes

🍚 Carb Loading Tips:

• Start 36–48 hours before race time
• Focus on easy-to-digest carbs like white rice, bananas, sweet potatoes, toast, and pasta
• Avoid high-fat and high-fiber foods to prevent digestive issues
• The goal: maximize glycogen stores for sustained energy

⚡ Electrolyte Support:

• Begin 2 days out and supplement daily
• Prioritize sodium, potassium, and magnesium
• Use tablets, electrolyte mixes, or coconut water
• Take with meals to support absorption and hydration

5. Hydration & Fueling Strategy for Race Day

HYROX will push your limits, and you’ll be sweating a lot. Staying hydrated and keeping your electrolytes up is essential.

💧 Intra-Race Fueling:

• Take small sips of water after every 1–2 stations
• If you expect your race to go over 60 minutes, bring electrolyte-infused water
• Consider carrying a small sports drink or sodium/potassium gel packet

✅ Reminder: About 90 minutes before race time, drink 300–500ml of water mixed with electrolytes to get ahead on hydration and avoid cramps or overheating

6. Final Prep: Gear + Mindset

✅ Gear Check:

• Shoes: Choose a pair with solid grip and lateral stability
• Socks: Go for sweat-wicking and snug, no blisters allowed
• Clothing: Lightweight, breathable, quick-dry gear (skip the cotton)

✅ Mental Game Plan:

• Visualize each station and your pacing, know your rhythm
• If nerves hit, take deep breaths and mentally rehearse success
• Treat the race like a big, epic training session, every station is just one task at a time

Final Thoughts: This Is Your Moment

To all our F45 athletes: April 12 is your stage.
You’ve already put in the work, shown up for every early morning grind and late-night session, and pushed yourself with purpose. Now, it’s time to trust your training, respect the taper, and execute your plan.

This isn’t just about physical performance, it’s about showing up with heart, resilience, and grit. Control what you can. Let go of what you can’t. And enjoy every second of the challenge.

Let’s go team F45, see you at the finish line!