What is Hyrox?

Everything You Need to Know About This Fitness Phenomenon

Started in 2017, now with 175,000 participants in 65 global races
8 rounds of 1km runs, each followed by a workout station
Total distance: 8km running + 8 workout stations
Open to all fitness levels: solo, doubles, or relay team options
Standardized format allows worldwide competition

Key features:

Workout stations include SkiErg, sled push/pull, burpees, rowing, and more
No qualification needed to enter
Average finish times: 1:22-1:30 for most divisions
Elite times: Under 59 minutes (men), under 65 minutes (women)

To train for Hyrox:

Build running endurance
Practice strength exercises
Master workout station techniques
Follow a structured 8-12 week training plan

On race day:

Bring proper gear and fuel
Pace yourself
Stay mentally tough

Whether you're a fitness newbie or a seasoned athlete, Hyrox offers a unique challenge to test your all-around fitness and push your limits.

What is Hyrox?

Hyrox is a fitness race that's taking the world by storm. Launched in 2017 by Christian Toetzke and Moritz Furste, this indoor event mixes endurance running with strength exercises. It's a tough test for athletes of all levels.

History and Growth

Hyrox started small in Hamburg, Germany, with just 618 people.

Now? It's huge:

45 events across 16 countries in the 2022/23 season
Over 90,000 athletes joined in 22/23
2023/24 season? They're expecting 210,000+ participants in 30 cities
Some events sell out FAST (Birmingham, UK sold 16,000 tickets in minutes)

Moritz Fürste, Hyrox co-founder, explains why it's so popular:

"There was a void in the world of sports... It's like this missing piece of the fitness world where people, for whatever reason, go to the gym every day, but they never compete."

Race Format Basics

What makes Hyrox special?

The Hyrox race format consists of 8 rounds of a 1km run followed by a functional workout station, repeated until participants complete a total of 8km running and 8 workout challenges. The sequence and distances are standardized across all divisions to ensure consistent competition worldwide.

This format tests your speed, strength, and endurance. It's tough, but that's the point.

Competition Rules

Hyrox is for everyone. Here's what you need to know:

Anyone can join (no need to qualify)
No time limit (98%+ of athletes finish)
Same format worldwide for fair competition
You can compete solo, in pairs, or in a relay
There are Open and Pro categories
Age group divisions for more specific competition

Jake Dearden, a Hyrox coach and Doubles world champion, says:

"The level of entry is really low. It's because the movements don't require a massive amount of skill compared to other sports. Anyone can enter; whether it's the average gym-goer or a committed HYROX athlete."

This "come one, come all" approach is why Hyrox is booming. It's created a community where everyone can push themselves and get fitter. As Hyrox keeps growing, it's clear they've tapped into something big: people want fitness events that are open to all, challenging, and community-driven.

Race Structure and Exercises

Hyrox isn't your typical fitness challenge. It's a race that tests athletes through a mix of running and functional exercises. Here's how it works:

Running and Workout Pattern

Hyrox follows a simple pattern:

Run 1km
Do a workout
Run 1km again
Do another workout

This goes on until you've done 8 runs (8km total) and 8 workouts.

Running and Workout Pattern

Hyrox follows a straightforward pattern:

Run 1 km
Complete a workout
Run 1 km again
Do the next workout

This sequence continues until you've completed 8 runs (8 km total) and 8 workouts.

Note: The 1 km runs may be divided into 2-4 laps, depending on the venue layout. Adjustments to lap distances can also occur to accommodate staggered starts.

For full details and the most up-to-date information, make sure to review the official Hyrox Rulebook.

This format ensures a consistent yet flexible race structure for athletes across all venues.

Greg Williams, a Hyrox competitor, coach, and commentator, says:

"Each of these stations presents its own unique challenge, targeting different muscle groups and testing your endurance, strength, and mental toughness."

Workout Stations

Here are the 8 workout stations in Hyrox:

SkiErg: 1000m on a Concept2 SkiErg machine. This station challenges your arms, shoulders, and core while testing your aerobic endurance.
Sled Push: Push a weighted sled for 4 x 12.5 meters. This station requires explosive leg power and core strength. It's all about leg power and core strength.
1. Weights:
  1. Women: 102 kg (including sled)
  2. Women Pro / Men: 152 kg (including sled)
  3. Men Pro: 202 kg (including sled)
Sled Pull: Pull the sled backward for 4 x 12.5 meters. This station targets your back, grip strength, and pulling power.
1. Weights:
  1. Women: 78 kg (including sled)
  2. Women Pro / Men: 103 kg (including sled)
  3. Men Pro: 153 kg (including sled)
Burpee Broad Jumps: Perform burpees with broad jumps for a total of 80 meters. This full-body exercise tests your coordination, stamina, and mental grit.
Rowing: Row 1000m on a Concept2 machine. It’s a demanding cardio station that also engages your upper and lower body muscles.
Farmers Carry: Carry two heavy kettlebells for 200 meters. This station challenges your grip strength, core stability, and overall muscular endurance.
1. Weights:
  1. Women: 2 x 16 kg
  2. Women Pro / Men: 2 x 24 kg
  3. Men Pro: 2 x 32 kg
2. Rule: Kettlebells must be carried at the athlete's sides with arms extended. Improper return results in a 30-second penalty.
Sandbag Lunges: Complete walking lunges for 100 meters while carrying a sandbag on your shoulders. This exercise targets your quads, glutes, and balance.
1. Weights:
  1. Women: 10 kg
  2. Women Pro / Men: 20 kg
  3. Men Pro: 30 kg
2. Rule: The sandbag must remain on both shoulders at all times. Removing it results in penalties, including disqualification after repeated violations.
Wall Balls: Perform 100 reps of wall balls. As the final station, this full-body movement tests your endurance and determination.
1. Target Heights:
  1. Women / Women Pro: 2.70 m
  2. Men / Men Pro: 3.00 m
2. Weights:
  1. Women: 4 kg
  2. Women Pro / Men: 6 kg
  3. Men Pro: 9 kg

Order of Execution: All workout stations must be completed in the prescribed order (1–8). Deviating from the sequence results in penalties or disqualification for multiple infractions.

Hyrox is great because it's the same everywhere.

For full details and the most up-to-date information, make sure to review the official Hyrox Rulebook.

As Talene Appleton from Women's Health says:

"What I love about HYROX is that there's a way to compete that suits you, no matter your fitness level or experience."

This setup lets athletes compare their scores worldwide. Whether you're a pro or just starting out, Hyrox offers a full test of fitness and mental toughness.

How to Enter Hyrox

Want to jump into the Hyrox challenge?

Good news: this fitness event welcomes athletes of all stripes. Here's how you can join the Hyrox community and find your perfect competition fit.

Solo and Team Options

Hyrox offers four main competition formats:

Open: This is your entry point to Hyrox. It's ideal for newcomers and casual fitness fans.
Individual Pro: For the hardcore athletes looking to test their limits. Expect fierce competition here.
Doubles: Team up with a buddy to split the workload. It's a great way to push yourself with some backup.
Relay Teams: Form a four-person squad, with each member tackling two rounds. It's a team-building experience like no other.

Greg Williams, a Hyrox competitor, coach, and commentator, puts it this way:

"What I love about HYROX is that there's a way to compete that suits you, no matter your fitness level or experience."

This flexibility has fueled Hyrox's rapid growth. The 2023/24 season expects about 175,000 athletes across 65 global events. That's a huge jump from the 618 participants at the first event in Hamburg, Germany, in 2017.

Age Groups

Hyrox ensures fair competition across different ages:

Individual Open and Pro: 11 age groups, from 16 to 70+
Doubles: 5 age groups, from 16 to 60+
Relay Teams: 2 age groups, from 16 to 40+

For the full and detailed list of age group categories, please refer to the official Hyrox Rulebook.

This setup lets you compete against peers in your age bracket, making the challenge fair and motivating.

Pro Tip: Eyeing the World Championships? About 1% of competitors qualify. With roughly 5,000 spots for the 2025 World Championship, it's tough but doable with solid training.

How to Secure Your Spot

Getting a ticket for popular Hyrox events can be tricky, especially in high-demand locations. Try these tactics:

Join a Hyrox-affiliated gym: Some gyms give members first dibs on tickets.
Sign up for email alerts: Stay in the loop about ticket sale dates.
Look at international events: Some folks find it easier to snag spots abroad.
Be quick: Hot events can sell out fast.
Check the Hyrox ticket exchange: There's a Facebook group for buying and selling tickets. It's a lifesaver if you miss the initial sale.

One participant shared:

"I got lucky on the 3rd day. Sat watching the queue go down from well in excess of 1000 within seconds of them being released."

For the most accurate and up-to-date information, regularly check the official HYROX website and follow their official social media channels.

How to Train for Hyrox

Want to crush the Hyrox challenge? Let's get you ready.

Here's how to prep your body and mind for this fitness test, whether you're a pro or just starting out.

Fitness Basics

First, make sure you've got the basics down:

Run 5km without stopping
Do squats, lunges, and push-ups
Use rowing machines and SkiErgs

Not there yet? No problem. Start with these basics and work your way up.

Main Training Areas

To rock Hyrox, focus on:

Running Endurance
Strength Training
Workout Technique

Let's break it down:

Running: Integrate both long-distance runs to build endurance and interval training to enhance speed and recovery. For example, perform 400m sprints followed by short rest periods to simulate race conditions.

Greg Williams, a Hyrox coach, says:

"Add air squats and lunges to your running every 5-10 minutes or go straight from exercise to run without rest. This mimics how you'll feel during the event."

Strength Training: Focus on compound movements such as squats, deadlifts, and pull-ups to develop functional strength. Incorporate exercises like sled pushes and farmer's carries, as these are directly relevant to Hyrox events.

Workout Technique: Regularly practice the eight specific Hyrox exercises to improve form and efficiency. For instance, during wall balls, concentrate on a smooth transition from squat to throw to maintain rhythm and reduce fatigue.

Training Plan Setup

Here's a sample week from a Hyrox program:

Monday: 30-minute steady-state run to build aerobic capacity.
Tuesday: 30-minute AMRAP (As Many Rounds As Possible) session, including:
- 500m run
- 300m SkiErg
- 20m sled push
Wednesday: 30-minute steady-state run to reinforce endurance.
Thursday: Circuit training (3 rounds) with:
- 40 seconds of burpees, followed by 20 seconds rest
- 40 seconds on the SkiErg, followed by 20 seconds rest
- 40 seconds of wall balls, followed by 20 seconds rest
- 40 seconds of rowing, followed by 60 seconds rest
Friday: Metabolic conditioning (Metcon) session:
- 1000m run
- 10 burpees
- 20m farmer's carry
- Include other Hyrox-specific exercises as needed
Saturday: Long workout (80-90 minutes) engaging in activities like running, cycling, or hiking to build endurance.
Sunday: Rest day to allow for recovery and muscle repair.

This is just an example. Your plan should fit your fitness level and goals. Many people train for 8-12 weeks before their Hyrox event.

Luke Downing, a Hyrox expert, says:

"If you're fit, you're fit. Specific skills may need to be refined in order for you to compete with the best, but if you train and maintain a good level of aerobic and muscular endurance, you really can do anything without fear of your body breaking down."

Don't forget about rest and food. They're just as key as the workouts. Train hard, recover well, and you'll be ready to tackle Hyrox and surprise yourself!

Race Day Tips

You've trained hard for Hyrox. Now it's time to crush it on race day.

Here's what you need to know:

What to Bring

Pack these essentials:

Comfy clothes for running and functional moves
Grippy shoes (crucial for sled pushes)
Change of clothes
Towel
Water bottle

Pro tip: Train in your race day outfit. No surprises on the big day.

Food and Water Plan

Fuel up right:

1. Pre-race meal (2-3 hours before)

Eat complex carbs, some protein, low fat/fiber.

Try:

Oatmeal + berries + nuts
Whole-wheat toast + avocado + eggs
Protein smoothie

2. Race day hydration

Start early, keep it up. A Performance Nutritionist at foodspring says:

"Hydrate early and stay hydrated throughout the course of the day. You could easily overheat during the event and will also need to manage your hydration after the race to replenish all the minerals you have lost."

3. During the race

Solo? Carb gel or snack every 20-30 minutes, starting 30-40 minutes in. Relay? Fuel up before your leg.

Stick to what you know. Race day isn't for experiments.

Mental Game

Hyrox is a mind-bender too. Try these:

Pace yourself. It's not a sprint.
Stay focused in the Roxzone.
Know the workout order.
Talk yourself up when it gets tough.
One station at a time.

Rox Lyfe, reminds us:

"Make sure you enjoy yourself! I know I'm certainly guilty of worrying too much about my performance and training. But the reality is the most important thing is to have fun."

Show up 90 minutes early. Register, warm up, and scope out the course. No last-minute panic.

Now go crush it!

Performance Goals

Let's talk about setting performance goals for Hyrox. It's not always easy, given the range of fitness levels out there. But don't sweat it - we've got the lowdown on division times and the ranking system to help you out.

Division Times and Standards

Hyrox is for everyone - 99% of athletes make it to the finish line. But what's a "good" time? Here's the scoop:

Average Finish Times (2024 Season)

Division	Average Total Time
Pro Men	1:22:44
Pro Women	1:27:03
Open Men	1:26:42
Open Women	1:30:31
Doubles Men	1:15:08
Doubles Women	1:24:20

These times are a solid starting point, but remember - your personal best is what counts.

For the top dogs, here's what you're up against:

Elite Men: Under 59 minutes
Elite Women: Under 65 minutes

Competitive athletes usually shoot for 60-75 minutes, depending on their age group, sex, and division.

So what sets the elites apart? It's in the details:

Sled Work: Average guys are 55 seconds slower on the sled push and 3.17 minutes slower on the sled pull compared to elite men. For women, it's 47 seconds and 2.42 minutes.
Roxzone Time: This is where the magic happens. Elite athletes spend way less time in the Roxzone (workout stations) than average competitors.

"The data I've gathered does show that Elites are better than the Average at all the stations, and all the runs." - Rox Lyfe Author

Ranking System

Hyrox uses a smart ranking system to track how you stack up globally. Here's how it works:

1. Timing Chip

You wear a chip that records your performance throughout the race.

2. Global Database

Your results go up on the HYROX ranking page, so you can see how you measure up worldwide.

3. Leaderboards

You can check out different leaderboards, including:

All-time rankings
Division-specific leaderboards
Major Qualification Rankings (for the elite crowd eyeing spots in HYROX Majors)

4. Detailed Breakdown

The system gives you a full breakdown of your performance, including times for each station and run.

To check your ranking or scope out the competition, hit up the HYROX homepage or go straight to Results & Rankings.

Pro Tip: Use these rankings to spot your strengths and weaknesses. Crushing the sled pull but struggling with wall balls? That's gold for tweaking your training.

Sure, it's fun to compare yourself to others, but Hyrox is really about personal growth. With over 500,000 people expected this season, focus on beating your own times and enjoying the ride.

Whether you're gunning for elite status or just want to finish your first race, Hyrox has something for everyone. Set your goals, train hard, and have a blast out there!

Wrap-up

Hyrox has become a big deal in fitness. It mixes endurance and strength in a way that's got athletes of all types excited. But here's the thing: you've got to prep right if you want to do well.

Hyrox isn't just about being strong or fast. It's about being fit all-around and tough in the head. Here's what you need to focus on:

Mix up your training Don't just run or just lift. Do both.

Greg Williams, a Hyrox coach, says:

"Add air squats and lunges to your running every 5-10 minutes or go straight from exercise to run without rest. This mimics how you'll feel during the event."

Practice the Hyrox moves There are eight specific exercises in Hyrox. Get good at them. And don't slack on the sled work - it's where a lot of people struggle.

Figure out your pace Most people run Hyrox closer to their half-marathon speed, not their 5k or 10k pace. Try different speeds in practice to see what works for you.

Get your head in the game Know the order of the workouts. Picture yourself crushing it. And listen to Rox Lyfe:

"Make sure you enjoy yourself! I know I'm certainly guilty of worrying too much about my performance and training. But the reality is the most important thing is to have fun."

Train with others Find Hyrox classes at your gym or buddy up with other Hyrox fans. It's more fun and you'll push each other to do better.

Whether you're doing your first Hyrox or aiming for the World Championships, keep at it and stay positive.

Train hard, stay consistent, and you might surprise yourself with what you can do.

What is Hyrox?

Everything You Need to Know About This Fitness Phenomenon

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