HyroxDataLab published a full race-day checklist: broken-in running shoes (never new), registration confirmation, apparel already tested in training, race nutrition, a water bottle, a charged phone, and grip gloves if needed for the pulling stations. The guide recommends arriving two hours before your wave, with a concrete example for a 10:00 am start: check-in at 8:30, light warm-up at 9:00.
The recommended warm-up starts ten to fifteen minutes before the start, with five to ten minutes of light jogging or mobility work, dynamic stretches (leg swings, hip and shoulder circles, torso twists), then three to four short accelerations and light strength work like burpees and lunges.
The most useful part of the guide concerns the Roxzone, the transition zone between stations. Several specialist analyses put amateurs' total time lost there at 4 to 7 minutes across a race, against next to nothing for elites who move straight through without walking or hesitating. Simply jogging instead of walking between stations, and prepping the next movement before arriving, can recover 60 to 120 seconds with zero extra fitness gained.
A useful reminder for anyone chasing a faster time: before reworking sled push or wall ball technique, fixing transitions is the most accessible lever for shaving time off a first race.
Source: HyroxDataLab