Have You Heard Of Hyrox?

Hyrox: The Ultimate Fitness Challenge and How to Train for It

In the world of fitness competitions, Hyrox stands out as a hybrid endurance race that tests your strength, stamina, and mental strength. Combining running with functional movements, Hyrox is designed to push you to your limits—whether you’re an elite athlete or a weekend warrior. With events held globally, it’s gaining massive popularity as a standardised fitness competition that’s accessible to all fitness levels.

In this blog, we’ll break down what Hyrox is all about and guide you through a sample training session to get you race-ready.

What is Hyrox?

Hyrox is a fitness competition that brings together the best of both worlds: running and functional strength training. It’s essentially a combination of 8 x 1 km runs, with 8 functional workout stations. This makes it not only a test of your endurance (with 8 km total running distance) but also your ability to switch gears and perform high-intensity strength exercises in between those runs.

Here’s the standard Hyrox race format:

1. 1 km Run

   • Followed by: 1,000m Ski Erg

2. 1 km Run

   • Followed by: Sled Push (165kg for men, 102kg for women)

3. 1 km Run

   • Followed by: Sled Pull (105kg for men, 75kg for women)

4. 1 km Run

   • Followed by: Burpee Broad Jumps (80m)

5. 1 km Run

   • Followed by: Rowing (1,000m)

6. 1 km Run

   • Followed by: Farmers Carry (24kg kettlebells for men, 16kg for women, 200m)

7. 1 km Run

   • Followed by: Sandbag Lunges (20kg for men, 10kg for women, 100m)

8. 1 km Run

   • Followed by: Wall Balls (100 reps, 6kg ball for men, 4kg for women)

The combination of running and strength movements makes Hyrox a unique challenge for even the fittest individuals, requiring a balance of strength, speed, endurance, and functional movement efficiency.

Why Hyrox?

Hyrox is for anyone who loves to push their limits, whether you’re a runner looking to build strength or a CrossFit athlete aiming to improve your endurance. Here are a few reasons why Hyrox stands out:

1. Standardised Format: The race is the same everywhere—same exercises, same distances, same weights—making it easy to track your progress and compare yourself to other athletes worldwide.

2. Test of Overall Fitness: Hyrox isn’t just about being the fastest runner or the strongest lifter. It’s about being well-rounded in all areas of fitness.

3. Accessible for All Levels: With both pro and open divisions, anyone can participate, regardless of fitness level. Whether you’re aiming for the elite podium or just completing the race, there’s a spot for everyone.

It's important to train all the different elements to be ready for the event.

Here's what a typical Hyrox training session would look like:

750m Run

400m Row

20 DB Thrusters

50m Burpee Broad Jumps

750m Run

400m Ski

20 Wall Balls

50m DB Lunges

750m Run

100m Farmers Carry