Training for HYROX in the Desert Heat
How to keep training hard through a Las Vegas summer without losing fitness or ending up in urgent care.
Las Vegas summers regularly pass 105°F. That changes how you should train. The race itself is indoors, so the goal is to keep your fitness without letting the heat wreck your recovery.
Move the clock
The coolest part of the day is just before sunrise. Plan outdoor runs for then. If you can’t, move them indoors. A treadmill at 1% incline is a fine substitute for race-day running, because the HYROX course is flat and indoors anyway.
Respect heat as training load
Running at a given pace in the heat costs more than the same pace in cool air. On hot days, run by effort or heart rate, not pace. Your easy runs should still feel easy.
Hydrate with salt
When you sweat heavily, you lose sodium as well as water. Drinking large amounts of plain water during long sessions can make things worse. Use an electrolyte mix for any session over an hour. Weigh yourself before and after a long workout to learn how much fluid you lose.
Know the warning signs
Stop and cool down if you feel dizzy, confused, stop sweating or get a headache that won’t quit. These can be signs of heat illness. Get medical help if they don’t improve quickly.
The upside
Athletes who train through summer often feel great when temperatures drop in the fall and winter. With the Las Vegas race in March, a smart summer becomes a strong spring.
This article is general information, not medical advice. Talk to a doctor if you have health concerns about exercising in the heat.
