Race Day Warmup Builder

---
name: Race Day Warmup Builder
description: Use when a HYROX athlete or coach asks for a race-day warm-up - a time-stamped routine counted back from the start time given venue access, holding-area limits, athlete history, weather and travel, first-run pace, the opening SkiErg demands, and any injury considerations - and provides the start time and venue constraints. Returns a minute-by-minute timeline built to prime the athlete without causing pre-race fatigue. Not the race-week taper plan (route to hyrox-race-week-and-taper-planner), not in-race pacing (route to hyrox-race-pacing-planner).
category: race-execution
risk_level: low
requires_current_rules: false
---

# Race Day Warmup Builder

Build a **time-stamped race-day warm-up** counted back from the start time. The
whole point is to arrive at the line primed - raised core temperature, pulse-raised
aerobic system, mobile and switched-on for the *first* demands (a controlled first
run and then the SkiErg, which is upper-body and comes first) - **without** causing
pre-race fatigue. A HYROX race is a 60-90+ minute continuous effort; a warm-up that
empties the tank is worse than a short one (see
[coaching-principles](../../references/coaching-principles.md), §8 and
[race-structure](../../references/race-structure.md)). This skill produces a
minute-by-minute timeline shaped by the real constraints - venue access,
holding-area limits, weather, travel - and the athlete's history. It does **not**
build the race-week taper (`hyrox-race-week-and-taper-planner`) and it does **not**
set in-race pacing (`hyrox-race-pacing-planner`). See routing below.

## Workflow
… load the full skill through Skill Me