If you’re plugged into the fitness world, chances are you’ve heard the word HYROX floating around. It’s the latest fitness race that’s taking the globe by storm, combining endurance, strength, and functional fitness into one epic competition. But what exactly is HYROX, and why is everyone so excited about it? Whether you’re a runner, CrossFitter, or just love a challenge, here’s everything you need to know about HYROX and why you should consider getting involved.
What Is HYROX?
HYROX is a global fitness race that tests athletes in both endurance running and functional strength movements. Unlike most races or fitness competitions that specialise in one area, HYROX is unique because it blends the two. You’re not just running; you’re running while tackling functional fitness stations designed to challenge your strength, stamina, and mental grit.
The event is split into eight 1km runs—each followed by a functional workout. So, after each 1km run, you hit a workout station that could involve anything from pushing a sled to rowing on an erg machine. The goal? Get through all eight runs and stations as fast as possible.
Here’s what a typical HYROX race includes:
1km Run (x 8)
Ski Erg (1,000 metres)
Sled Push (Heavy sled over 50 metres)
Sled Pull (50 metres)
Burpee Broad Jumps (80 metres)
Rowing (1,000 metres)
Farmers Carry (32kg kettlebells, 200 metres)
Sandbag Lunges (20kg sandbag, 100 metres)
Wall Balls (100 reps at 6kg)
It’s a beast of a workout that’ll test your entire body, pushing you to the limit in both cardio and strength.
Why Is HYROX So Popular?
In recent years, fitness enthusiasts have gravitated towards competitions that test their all-around fitness. CrossFit popularised the idea that fitness isn’t just about being strong or fast—it’s about being well-rounded. HYROX takes that idea to a whole new level by combining endurance and functional fitness in a race format.
Here are a few reasons why HYROX has blown up in popularity:
It’s accessible to all levels
Whether you’re a seasoned athlete or just starting out, HYROX is designed for everyone. There are different categories, including Pro (heavier weights, more advanced), Open (for anyone wanting a challenge), and Doubles (team up with a partner and share the work). So, no matter your fitness level, there’s a place for you on the HYROX stage.
It Combines the Best of Both Worlds
If you’re a runner looking to build strength or a CrossFitter wanting to improve endurance, HYROX bridges the gap. It’s the perfect blend of cardio and strength training, giving athletes a comprehensive test of fitness.
You Can Track Your Progress
Unlike obstacle races or functional fitness competitions where times might be variable due to different courses or setups, HYROX has a standardised format. Every race follows the same structure, so you can compare your performance from race to race, whether you’re in Sydney or New York. This consistency lets you set goals and track progress.
It’s Social and Fun
HYROX has become a community-driven event, attracting athletes from different backgrounds. You can compete individually or partner up in the Doubles division, making it a great event to do with friends or gym buddies. The energy at these events is electric, and many athletes walk away with a new sense of accomplishment and camaraderie.
How to Train for HYROX
Training for HYROX requires a mix of running and strength training, but don’t worry if you’re not already doing both—there are plenty of ways to prepare, even if you come from a one-dimensional background (like long-distance running or weightlifting).
Build Your Endurance
With 8km of running broken up throughout the race, your cardio needs to be on point. Start incorporating more running into your weekly routine if you’re not already, with a focus on steady-state cardio (longer runs) as well as interval work to simulate the race’s stop-start nature.
Train Functional Movements
HYROX requires more than just brute strength—it demands functional fitness. Make sure your gym sessions include movements like sled pushes and pulls, rowing, wall balls, and kettlebell carries. These are all exercises you’ll face in the race, so being prepared is crucial.
Work on Your Transitions
One of the biggest challenges of HYROX is moving from a cardio burst (the 1km run) into a strength movement (like the sled push). Practice transitioning between running and strength exercises during your workouts to get your body used to the switch. This will help you maintain pace and composure on race day.
Is HYROX for You?
The beauty of HYROX is that it’s adaptable. Whether you’re an elite athlete chasing a podium spot or someone who’s simply looking for a new challenge, HYROX is a great way to push your limits and test your overall fitness. It’s accessible for people of all levels, and the race-day atmosphere is second to none.
If you’re looking for a reason to ramp up your training, HYROX is it. You’ll improve your strength, endurance, and mental toughness—all while being part of a growing global fitness community. Plus, the sense of accomplishment you’ll feel after crossing that finish line is unbeatable.
Final Thoughts
HYROX is more than just a race—it’s a test of your total fitness. With a mix of running, functional movements, and competitive spirit, it’s a challenge that’ll push you beyond your comfort zone. Whether you’re a first-timer or a seasoned athlete, there’s something about HYROX that captures the essence of what it means to be truly fit.
So, if you’re looking for your next big fitness challenge, why not give HYROX a shot? Get your training plan in place, start prepping for the race, and join the ever-growing community of athletes who are taking on the HYROX challenge.
Are you ready to prove your fitness?