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The Ultimate Hyrox Guide: Everything You Need To Know about The Fitness Race!

Updated: Dec 15, 2023

Hyrox Fitness Racing is taking over the world. With over 40 race taking place in over 11 countries across 3 continents and with more than 50,000 participants so far, more and more athletes are taking to the track and training for the world series of fitness racing.

Athletes from all sorts of backgrounds are giving Hyrox a go, from Ironmen to CrossFitters, Running athletes to rowers, Hyrox has a bit of everything for everyone. With 4 different racing categories including individual, individual pro, doubles and teams - Hyrox is accessible for everyone.

In this article, we break down everything you need to know about Hyrox Racing, the workouts, why it's great and how to train for Hyrox with a Hyrox Program.

The Ultimate Hyrox Guide

What Is Hyrox?

Hyrox is a fitness race which is held all over the world. The same race and workouts are performed by athletes at every venue and timings are recorded and compared for a world rankings. Those who are the best in the world are invited to the Hyrox World Championships which in 2022 was held in Las Vegas and in 2023, Manchester, UK are hosting.

There are also Hyrox regional championships for example the Hyrox North American Championships or the European Championships too.

Because the race is the same for every venue, these world rankings show how you compare to those halfway across the world!

What are the Hyrox Categories?

The different categories are:

  • Open - take on the standard HYROX for a challenging but achievable race for everyone

  • Individual Pro - for the experienced racer, heavier weights make for a more challenging experience

  • Doubles – find a partner and take on the challenge as a pair, running together but splitting the workload of the exercises.

  • Relay Teams – perfect for gyms, corporates, and friends, split the work up between 4 people for the fastest and most accessible version of the race.

What is the Hyrox Workout / Race?

Different categories are set off at different times (usually hour intervals) but all follow the same track, using the same equipment (with different weights for different categories).

The Hyrox Workout is:


1km Run

1000m SkiErg

1km Run

50m Sled Push

1km Run

50m Sled Pull

1km Run

80m Burpee Broad Jumps

1km Run

1000m Rowing

1km Run

200m Farmers Carry

1km Run

100m Sandbag Lunges

1km Run

75 or 100 Wall Balls


The Sled weight (for both push and pull), the Farmers Carry, Sandbag Lunges and Wall balls are different for each category.

The Ultimate Hyrox Guide

How to train for Hyrox?

Our full guide on how to train for hyrox goes into detail about the different levels of your training and the Hyrox workouts you should be doing but we've outlined a few things that you can do to try and prepare your mind and body for the Hyrox race if you have signed up to one already:

  1. Start with a solid foundation: focus on building strength and endurance through exercises like running, weightlifting, and cardio.

  2. Incorporate HIIT and functional movements: These types of exercises can help you build the strength, speed, and power that you need for the race.

  3. Cross-train: Try to engage in different activities such as cycling, swimming, and rowing to work different muscles and prevent overuse injuries.

  4. Fuel properly: Hyrox Nutrition is super important for your performance. eat a balanced diet with plenty of protein, carbohydrates, and healthy fats to support your training and recovery. Knowing what to eat before your Hyrox Race takes practice and time. Check out our nutrition guide for Hyrox here.

  5. Plan your training: Make a schedule and stick to it, gradually increasing the intensity and duration of your Hyrox workouts over time.

  6. Get adequate rest and recovery: Give your body time to rest and recover between workouts, especially after high-intensity sessions.

  7. Start a Hyrox Training Program: Consider working with a training program that takes into account your goals, experience level, and fitness level and that is research backed, and proven to be effective.

Hyrox delivers a diversity of challenges, combining running, strength and functional movements to test a wide variety of functional abilities.

Guide to Hyrox Fitness Race

Not only this but Hyrox also has a great, strong sense of community where participants and competitors encourage and challenge each other.

Pushing yourself towards a fitness orientated goal is always difficult but it's ALWAYS made better by competing with others.

[Looking to improve your Hyrox time or start training for your first Hyrox - Check out our 8 Week Hyrox Training PDF here.]


AMRAP Antics 8 week Crossfit Program For Athletes
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