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What is HYROX? – Training, Workouts, and How to Get Started

HYROX is changing the way people train and compete. With its explosive growth, more and more gyms and athletes are embracing this global fitness phenomenon. In this guide, you’ll learn what HYROX is, how to train for it, what to expect on race day, and how gyms can adapt to the popularity of HYROX.

What Is HYROX?

HYROX is a standardised fitness race that blends endurance running with functional fitness exercises. The format is simple but challenging: competitors run 1K, followed by a functional station - repeated eight times. That’s 8 kilometres of running and 8 functional workouts.

Because the format is the same worldwide, athletes can compare their times internationally. Whether you’re training for performance or simply want to challenge yourself, HYROX offers a uniquely structured fitness experience.

Here’s the official HYROX race layout:

  1. 1K Run
  2. 1,000m SkiErg
  3. 1K Run
  4. 50m Sled Push
  5. 1K Run
  6. 50m Sled Pull
  7. 1K Run
  8. 80m Burpee Broad Jumps
  9. 1K Run
  10. 1,000m Row
  11. 1K Run
  12. 200m Farmers Carry
  13. 1K Run
  14. 100m Sandbag Lunges
  15. 1K Run
  16. 100 Wall Balls (75 for women in Open division)

What Does HYROX Stand For?

HYROX doesn’t stand for anything as an acronym. It's just a combination of the words “hybrid” and “rockstar”. It’s a brand name that reflects a hybrid of functional training and endurance racing. Think of it as the marathon of the fitness world.

Is HYROX the Same as CrossFit?

HYROX and CrossFit share similarities - high-intensity, full-body training - but they are quite different:

  • HYROX is consistent - every event follows the same format.
  • HYROX is a race - it’s competitive and timed against a global leaderboard.
  • CrossFit varies daily - programming differs by gym and involves technical lifts and gymnastics.

HYROX offers a more accessible, repeatable structure for those who want measurable progress over time.

How to Train for HYROX

Training for HYROX requires a balance of running endurance and functional strength. You need to be well-rounded - not just a good runner or a strong lifter.

Key Focus Areas:

  • Running: Build your aerobic base with intervals and tempo runs.
  • Functional Strength: Work on sleds, wall balls, lunges, carries, and rows.
  • Hybrid Conditioning: Combine running with strength work to simulate race conditions.

Sample HYROX Workouts

Workout 1: Station Sampler

  • 1K Run
  • 20 Wall Balls
  • 20m Farmers Carry
  • 20 Walking Lunges
  • 500m Row
  • Repeat 2-3 rounds

Workout 2: Engine & Strength Combo

  • 3 Rounds for Time:
  • 800m Run
  • 15 Burpee Broad Jumps
  • 20 Sandbag Squats

Workout 3: MetCon Mashup

  • 20-minute AMRAP:
  • 500m SkiErg
  • 20m Sled Push
  • 25 Wall Balls
  • 400m Run

What’s a Good HYROX Time?

“Good” depends on your fitness level, but here are typical ranges:

Level Men's Time Women's Time
Elite <1:00 hr <1:10 hr
Intermediate 1:15-1:30 1:30-1:50
First Timers 1:30-2:00 1:45-2:15

HYROX and the Gym Environment: Common Challenges

As HYROX becomes more popular, gyms are adapting - but often in ways that miss the mark. Our in-house HYROX expert, Dan Barker, gave us an insight into how gym owners can adapt and overcome common pitfalls.

Common pitfalls with gym design include:

  • Inefficient layout that forces athletes to move too far between equipment
  • Not enough sleds, treadmills, or wall balls for larger classes
  • Lack of defined training zones and over-cluttered floors
  • Turning every class into a generic circuit, without specific skill development

How Should Gym Owners Programme for HYROX?

It’s not just about throwing together circuit classes. Here’s how to structure effective HYROX training:

  • Know Your Numbers: How many members per class? Can you support that many sleds, war balls, treadmills?
  • Specialised Sessions:
    • Strength-focused days
    • Engine/endurance sessions
    • MetCon days that mimic race flow
  • Smart Storage & Space Usage: Keep equipment accessible but not in the way. Clean floor space is crucial.

Smart Investments for HYROX Zones

If you’re retrofitting your gym for HYROX, the best investment is durable flooring and high-quality turf. Other kit can be rotated or refreshed yearly - but great turf defines the space, supports sled work, and mimics race-day conditions.

FAQs About HYROX

  • Do I need to be elite to sign up?
    Not at all. HYROX is open to all levels - solo, doubles, or relay teams.
  • Is HYROX more running or strength?
    It’s both - but running takes up more total time.
  • What equipment do I need?
    Sleds, wall balls, sandbags, SkiErgs, rowers, and a treadmill or track. Movements can be adapted if needed.
  • Can I do it with a partner?
    Yes. The Doubles format is popular for first-timers.
  • How often should I train?
    3-5 sessions per week that combine running, strength, and hybrid work is a solid base.

Final Thoughts: Why HYROX Is Here to Stay

With sold-out events across Europe and beyond, HYROX is more than a fitness trend - it’s a new standard. As more gyms adjust, more athletes train with intent, and more people discover hybrid racing, HYROX is set to grow even further.

Whether you're a beginner or a seasoned athlete, now is the perfect time to get involved. Start with smart training, commit to your sessions, and focus on steady progress.

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