Hyrox Prep: Ethan Allen shares his tips for race week success

Summary:

What does it take to prepare for fitness events and feel unstoppable on the day? With the next London Hyrox fast approaching, we caught up with Ethan Allen, fitness influencer and Hyrox veteran ahead of his next competition. 

From smart fuelling with Fresh Fitness Food to dialling in his workouts, Ethan reveals how he sets himself up for success. Whether you’re a first-timer or a seasoned competitor, his insights will prepare you to crush it.

Q: Ethan, what’s your #1 tip for preparing in the week leading up to a Hyrox?

A: Preparation is everything! For me, that starts with meal prep and planning my week’s meals. I don’t want to worry about cooking when I should be focusing on recovery and training. That’s why I rely on Fresh Fitness Food for macro-specific meals designed to perfectly align with my routine. The meals haven’t just saved me time but they taste amazing. Honestly, it’s not even an ad—I just went looking for the best solution and found it!

Q: Why is lightening up your workouts so crucial in the final week?

A: I always say, you won’t get fitter in the week before an event, so don’t push it. You have to ease off the intensity to help you feel fresh on race day. I stick to a few Zone 2 runs or short cardio sessions early in the week, then take it easy by Thursday or Friday. Think of it as sharpening the knife, not blunting it.

Q: What does your workout schedule look like ahead of a Saturday race?

A: My go-to looks a little something like this:

  • Monday: Easy Zone 2 Run, 45–60 minutes
  • Tuesday: Hyrox-specific cardio/exercises, 35–45 minutes
  • Wednesday: 8 x 400m intervals with a 2km warm-up and cool-down
  • Thursday: Full rest
  • Friday: Rest or an optional shake-out jog.

Q: You mentioned recovery is key. What do you focus on here?

A: Two things: sleep and protein. You’ve got to optimise your recovery by getting proper rest and enough protein for muscle repair. I aim for 7–8 hours of sleep and make sure each meal has a good hit of protein. Fresh Fitness Food really helps me there by calculating my macronutrient intake so I don’t have to. Claiming back my time to focus on recovery has been the biggest change I’ve seen in my overall performance. Sometimes you have to slow down to speed up.

Q: Let’s talk carbs – what’s your approach to carb loading?

A: This is my favourite part of race prep! From about two days out, I up my carb intake to maximise energy stores. Despite what people may believe, it’s about being strategic over simply overeating. I go for things like rice, oats, and sweet potatoes to keep it clean and ensure glucose spikes aren’t negatively affecting my energy levels.

Q: What’s your race-day routine to make sure everything goes smoothly?

A: Race day is all about being prepared. After that, there’s nothing more you can do. I’ve learned the hard way that rushing to the venue or not leaving enough time can throw you off. My rule is to wake up early, eat a light but energising breakfast, and get to the venue with at least an hour to spare. That gives you time to check your kit, settle in, and get in the zone. If you’re relaxed and ready, you’ll race so much better.

Q: How do you structure your warm-up before the race?

A: Warming up properly is key to performing your best. I usually spend 20–30 minutes warming up. It’s a mix of light running or erg-based cardio, some dynamic stretches, and then something to elevate my heart rate as I get closer to the start. High-intensity intervals just before the race help me hit the ground running. If you skip this, you’ll struggle to find your race pace early on.

Q: Any final tips for readers preparing for their own fitness events?

A: Trust your preparation and don’t overthink it! Stick to your plan, rest well, and focus on how good you’ll feel crossing that finish line. It should be fun – hard but fun. And if meal prep feels like a hassle, let someone else handle it. Services like Fresh Fitness Food make a world of difference.

Feeling Inspired?

Ethan’s routine highlights how preparation, recovery, and the right fuel can elevate your performance. Ready to take the stress out of meal prep for your next race or training block? Explore Fresh Fitness Food, where custom meals meet optimal nutrition to keep you at the top of your game. 

If you’d like to try before you buy, come and say hi to us on the day! We’ll be the ones with the free snacks and fun signs.

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Meghan Foulsham
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Published by Meghan Foulsham

Meghan's fascination with metabolism and the effect of diet on the body covered in her BSc Biochemistry, paired with being a passionate mental health advocate, led her to a Master's degree in Eating Disorders and Clinical Nutrition. Using this, Meghan works with clients to help them reach their goals in the most sustainable way, without sacrificing or risking their mental health.

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