Disclaimer: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with Hyrox, or any of its subsidiaries or its affiliates. The official Hyrox website can be found at www.hyrox.com.
You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…
So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.
If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.
Ready? Let's hit the ground running.
What Is Hyrox?
Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.
In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.
The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).
FYI: this fitness trend is a style of Hybrid Training. Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.
The Benefits Of Hyrox
Running For Health Benefits
Hyrox is primarily a running race. Running has many benefits, including improved longevity (runners live approximately three years longer than non-runners) and reduced risk of cardiovascular disease, even when only done for 5-10 minutes per day [1, 2]. It can also boost your mental health and increase resilience to stress (find out more about the benefits of running for mental health).
Functional Exercises For Performance Benefits
The stations are ‘functional exercises’, meaning they mirror movements seen in everyday life, from pushing to pulling, jumping to lifting. Functional training has been shown to significantly improve speed, muscular strength, power, balance, and agility, helping not only in the gym but also in day-to-day life [3].
Accessible For Different Levels
Hyrox doesn’t include any gymnastics or barbell exercises. Instead the movements are a test of cardiovascular capacity, endurance and strength, making them accessible for anyone, whatever their sporting background. Division options mean you can choose a suitable entry level for your experience, splitting the work as part of a relay or pair, or making it more challenging by entering Pro division (which comes with heavier weights) or tackling the race solo.
Easy To Set Goals And Measure Progress
A unique thing about Hyrox is that the workout never changes: Wherever you compete, you know exactly what the workout is. This means you can be specific about your goals and measure progress easily from race to race.
Join A Community
Hyrox Training Clubs are popping up all over, with training classes and workout simulations which allow you to practice what a race is like before the big day. This creates a positive, motivating environment with a sense of belonging.
What Are The 8 Hyrox Stations?
Running
Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.
Incorporating some easy runs into your training (zone 2 training) can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. If you’re totally new to running, try these six running tips for beginners to get started.
1km Ski Erg
The first station is the ski erg. While the ski erg is primarily an upper body movement using the lats and triceps, it also works the core, hip flexors, hamstrings, calves, and glutes. This is the first station, so don't go all out. The aim here is to perform the ski erg properly and not rush it.
50m Sled Push
The second movement is the sled push: the heaviest station and one of the most important to get right. Do the sled push well, and you can make up time against competitors. Get it wrong, and you'll tire out your legs for the next run.
Split into four lengths of 12.5 meters; you'll have to push the sled over the line, then walk around to push it back the other way. Practice different positions to find what works best for you in terms of pushing the sled, and train with a sled heavier than the race day weight to account for the flooring (which is usually not as smooth as tracks found in the gym, making the sled feel heavier!).
50m Sled Pull
This station is the one that sees the most time variability in terms of completion, so this is another one you want to get right. By this time, your legs have been through a 3km run alongside ski and sled push, so they're pretty tired. You can use three main techniques to pull the sled: The arm over pull, hip drive pull, or backward walk. You should practice these in your training, and choose the best for you. The technique that allows you to shift the most weight with the least effort should be your choice.
80m Burpee Broad Jump
A burpee with a forward jump at the end… the burpee broad jump is the fourth station. Unlike the previous two stations, these don't require you to move heavy weights, but they can be challenging and spike your heart rate. Aim to keep a consistent pace throughout, rather than going out too fast and then stopping.
1km Row
The 5th station is a 1km row. You'll want to practice your technique, and if you're competing in doubles, make sure to practice switching over, as having a smooth changeover can save you seconds. Pace yourself on this station and control your breathing as much as possible before you head back out on your 6th run.
200m Kettlebell Farmers Carry
For many stations, we recommend pacing yourself. The farmer's carry is an opportunity to go out as fast as possible. The less time you spend holding those kettlebells, the better, as you'll minimize the stopping time needed to rest your grip. Training exercises that help with grip strength and specifically practicing running with kettlebells will help with these.
100m Sandbag Lunge
Hitting the glutes and thighs, these sandbag lunges can feel pretty brutal at this late stage in the race. Make sure your knee touches the ground on each rep. Again, you'll want to do plenty of practice of these under fatigue during your training.
100 Reps Wall Balls
If those legs weren't tired enough, you finish things off with 100 wall balls. These are a quad burner, but break them into manageable chunks (e.g. 20 reps at a time) and be strict with your rest periods before going back into them (practice this in your training beforehand to find what works best for you). This is the last station, so you want to push yourself to your limit and use everything in the tank to get over that finish line as quickly as possible!
What Are The Entry Categories And Weights?
Open: Tackle the competition on your own in the standard ‘Open’ category. Weights are split by gender.
Doubles: Take on the classic race as a pair. Opt for same-sex or mixed pairs, but remember that mixed pairs will always use the men's weights.
Pro: Take on heavier weights for a more challenging race, individually or in doubles.
Relay: Compete in teams of 4, where each team member takes on 2x1km runs and two workout stations.
FAQs
Is Hyrox Difficult?
Hyrox isn’t for the faint-hearted. You’ll be moving for an average of 90 minutes, running 8KM and completing 8 workout stations. You need to get comfortable with compromised running for extended periods of time, and you need to make sure the heavier stations in particular (the sled push and pull) don’t catch you out. Other stations will work to spike your heart rate if you go out too fast (ski erg and burpee broad jumps for example) while others will totally burn out your legs (the walking lunges are a killer for this).
However, the great thing about Hyrox is you know what is going to come up in a race and can prepare accordingly. With a proper training plan in place, you can prepare your body for the challenge to come.
There also isn’t a set time limit, and you can complete the stations as slow or as fast as you want. Race for a certain time, or just aim to complete the race–the choice is yours.
Can A Beginner Do Hyrox?
Yes! While more experienced athletes might aim for a specific time or challenge themselves to beat a previous PB on a specific station, the great thing about Hyrox is that it’s suitable for all levels to take on.
If you’re taking the competition on as a beginner, you might want to enter the double division (pairs race) or relay first, where the work can be shared. Then, you can move up to individual, and if you really want a challenge, take on Hyrox Pro.
Is Hyrox Good For Building Muscle?
Ever heard the saying, ‘cardio kills your gains’? Well, it’s not strictly true. You definitely can build muscle from doing Hyrox (take a look on TikTok, and you’ll quickly see how shredded many Hyrox-ers are!).
A 2022 systematic review confirms this, concluding that doing both aerobic and strength training 'does not compromise muscle hypertrophy and maximal strength development'–showing that you can, in fact, make gains when doing hybrid training, such as Hyrox [4].
That being said, the training is intense: You’ll probably go on two to three runs a week, completing conditioning sessions alongside strength exercises to improve your running performance and strength on the heavier stations. You need to make sure you sufficiently fuel your body and eat in a calorie surplus, as well as consume enough protein to maximize muscle growth.
What Is The Typical Training Workout For Hyrox?
A typical Hyrox workout is a conditioning session that includes some of the exercises seen in a the race. These will typically be performed in an AMRAP (as many rounds as possible) in a set amount of time, an EMOM (every minute on the minute), or for a set number of cals/reps. You might also include some exercises not seen in the race but that work to build your engine output under fatigue.
Example workout A:
30 minute AMRAP:
500m run
100m walking lunges
300m ski
100m burpee broad jumps
Example workout B:
50-40-3-20-10 cals/reps:
Calorie row
Dumbbell snatches
Box step overs
Sit ups
Alongside this, you’ll have some running days and at least one strength session to focus on building leg strength. Nearer your race day, you should also make sure you practice a run-through of a full Hyrox workout to get used to transitioning between the exercises.
How Do You Qualify For Hyrox World Championships?
To qualify for the World Championships, you must be at the top of your division category. The number of qualifying spots varies per race, but the number of positions available will always be clear before each race. For the 2025 World Championships, 5,000 places will be available (which means around 1% of competitors will qualify). Priority is given to those competing in Pro categories, as that is the weight division used for all qualifiers when they compete at World Championships.
Where Can You Take Part In Hyrox?
Races take place globally in multiple cities each weekend. There are also official Hyrox Training Clubs that can help you prepare and train for your race and get involved in a community while you do it.
Feeling Persuaded To Sign Up For A Hyrox Race?
Hyrox is a test of endurance, strength, and mental resilience. If you’re considering taking on a race, remember that 50% of it is running – love it or loathe it, you need to get comfortable running distances under fatigue. Following a training plan to build your running capacity, as well as strength and stamina to withstand the stations, will help you prepare for your race. It’s a good idea to do a simulation at one of the many global Training Clubs, too, as a practice before the big day.
Feeling ready to join the hype? Pick your race, grab your partner, and start training!
References:
Lee, D.-C., Brellenthin, A.G., Thompson, P.D., Sui, X., Lee, I-Min. and Lavie, C.J. (2017). Running as a Key Lifestyle Medicine for Longevity.
Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk.
Xiao, W., Soh, K.G., Wazir, M.R.W.N., Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Masanovic, B. and Gardasevic, J. (2021). Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review.
Schumann, M., Feuerbacher, J.F., Sünkeler, M., Freitag, N., Rønnestad, B.R., Doma, K. and Lundberg, T.R. (2021). Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis.
