July 19, 2025: I stand at the podium, staring at the life-size display panel with my name shown as:

RAGHAV AGGARWAL – HYROX DELHI FINISHER

I had never imagined standing on the other side of the FINISH line until 19th July 2025. But here I am! In this post, I shall take you through my entire journey of how this ‘Zero’ became a ‘Hyrox Hero’ in a span of two months. But for that, let’s travel back in time — time to rewind!

MID-MAY 2025:

Minal, my wife, spoke to me about registering for the Hyrox event, as this was happening for the very first time in Delhi, India (after Mumbai). I remember seeing Hyrox and Rogue sports on television but never imagined them happening in India — let alone participating in them.

The moment we spoke about it, I had mixed feelings — wanting to participate but also feeling tense considering the onerous tasks/stations one has to complete, coupled with eight 1km runs.

My first proposition to Minal was: let’s do a mixed team registration, for I knew I simply couldn’t do those dreaded lunges and burpees all by myself. To my dismay, she said no — as a mixed doubles event would still require the female participant to pull/push/lift/drop as heavy as a male would in a solo registration! This was the moment I decided to start preparing now, and decide about registering later, based on the progress I made during my training.

THE START

To be honest, it was a little boastful to tell everyone that I would participate in Hyrox, but frankly, I had never trained for any competition, never saw myself as an athlete. When I read the Rulebook issued by Hyrox, I realized this was a sport that demanded a perfect mix of strength, endurance, and mental grit. That’s when things got real.
Here’s a quick link for the Rulebook.

THE TRAINING

I had nearly 7 weeks to train. After learning about all eight stations, I realized that my gym didn’t have sleds. Worst was telling Minal that I couldn’t even perform walking lunges properly — let alone carrying a 20kg sandbag for 100m. I had no flexibility in my hips and hamstrings.

Minal started guiding me with a clear message: “Start low and start slow!”
What she meant was to go with low/no weights in the beginning and take things slowly.

So, I started small. Really small. Walking lunges with no weights, then with a barbell, then with 5kgs, then 10kg. At one point, I could only do 6 or 7 lunges before needing a 40–60 second break. My form was shaky, my confidence even lower.

As time passed, I realized I needed to rejig things — not just work on strength for sleds (due to non-availability at the gym), but also work on lunges, burpees, wall balls, and what not!

Within a week, I switched to a 2-hour regime: resistance/strength training for one hour and HYROX-specific routines for another hour, five days a week. Every day, without a miss, I would first do functional strength training, followed by Hyrox training.

The most important lesson: Don’t keep simulating Hyrox stations again and again. Instead, focus on exercises that will make you station-ready.
I started and maintained the following schedule: Please refer to the link.

My Diet Schedule

My diet remained protein-focused for most part of the training except the last week:

• 90–100g protein per day
  • 6 eggs, 100g paneer, whey, soy, and a balanced amount from roti, dal, and sabzi
• Intra-workout: 2L lemon + black salt water
• Post-workout: 3 dates for carb replenishment + banana
• Supplements: Creatine, Omega-3

During the last week, I started loading carbs for energy storage. This week was loaded with peanut butter and ORS/electrolytes to avoid those cramps.

Race Day Nerves

I was very tense, and the only reassurance I got was from looking at my wife and daughter. My daughter had her school exams to prepare for, but she still chose to come along for the event and see me perform.

They told me it would be great, but I was nervous and shaking within. Externally, my body was calm, but my brain? Not so much.

My wave time was 10:30 a.m., and Minal got me some chocolates to eat and gave me electrolytes to drink with lime in the morning. She also carried a banana for me to eat prior to the race. We drove to the venue, and 20 minutes before the start, Minal asked me to begin warming up — to keep my heart rate up a little without burning out.

Standing at the start tunnel, Minal and Sarah both looked at me and cheered. Amidst all the music and noise, the only thing I could hear loud and clear was my heart thumping and Minal shrieking:
“Go Raghav, Go!!!”

But the moment it started, I just flowed with it. I began finding rhythm and started enjoying the race. One station after another, I started feeling stronger and virtuous.

Here are the details:

Station 1: 1000m SkiErg

This was an easy one. Here, one can change the damper after the start as many times as you want. I, however, left it at default settings.
During training, I practiced at Level 6/8 damper settings.

Station 2: 152kg Sled Push – 50m

I got a flying start at this station. The first 12.5m was a breeze, thanks to all the energy conserved during the previous 1km run. Then it started getting tiring.
Suggestion: Maintain proper posture and push using your arms to get through this station.
Key tip: Train for High Resistance Standing C2 Bike. Refer to my post for training.

Station 3: 103kg Sled Pull – 50m

By now, your body will start showing signs of fatigue. Maintain a strong standing posture and pull the ropes without jerks or impact points. Keep it smooth to get through this one.

Station 4: 80m Burpee Broad Jumps

This was the second deadliest station for me (after Lunges). I chose to drink plenty of electrolytes during the previous km run. You can also consume energy gels or chocolates to get that extra energy boost.
Tip: Start your BBJ from behind the start line to avoid unnecessary penalties.
Refer to the exercises I followed while preparing for BBJs.

Station 5: 1000m Rowing

This is a breather station after the grueling BBJ. Take it easy here — rebuild your energy and strength.

And do not forget to Flex whenever possible:

Station 6: 2 x 24kg Farmer’s Carry – 200m

Build your bicep/tricep strength for a smooth Farmer’s Walk on race day. Take quick but small steps to avoid leg fatigue and conserve breath.

Station 7: 100m 20kg Lunges

The deadliest station for me, without a doubt. With a 20kg sandbag on your back, this wasn’t going to be easy.

I always worried: What if I had to drop the sandbag? What if I tilted and the bag fell? What if I didn’t touch my rear knee to the ground properly?

The best exercise that helped me prepare for this: Zercher lunges at the gym with a 20kg barbell and 2 x 7.5kg plates.

Station 8: 100 reps with 6kg Wall Balls

Completing this station in 13 minutes — easier said than done. With almost every rep, the referee would shout, “No Rep!”
He told me to completely bend (below 90°) before rising to throw the ball at the target.

I almost ended up doing 130 reps to complete the station.
Pro tip: Do not ignore this station. It can eat into your overall time performance.

Finally, I crossed the finish line of my first-ever HYROX race with a time of 2:10:28. What followed was an emotional wave of happiness and accomplishment.

The Win

It wasn’t a medal moment or a record time. But to me, it was a personal podium.

I finished what I started — and I dedicate this win to my wife, who guided me at every step, kept me sane, cheered for me, and believed in me even when I doubted myself.

My Advice for First-Timers

• Start now. You will never feel ready.
• Practice running between stations. HYROX is about transitions.
• Flexibility is very important. Tight hips/hamstrings ruin lunges.
• Strengthen your legs, tendons, calves — muscles we often ignore.
• Remain disciplined.

We all have a mountain.
Mine was HYROX.
And now, I stand on the other side.