What is Hyrox? The Complete Guide to the World’s Fastest Growing Fitness Race
- Harry Smith
- Mar 25
- 17 min read
Updated: 4 days ago
If you’ve been asking yourself what is Hyrox, you're not alone. This hybrid fitness race has exploded in popularity across the globe, blending functional training with endurance to create one of the most exciting and challenging competitive fitness formats out there. Whether you're a CrossFit enthusiast, a weekend warrior, or a complete beginner looking for your next fitness goal, Hyrox might just be the race for you.
In this ultimate guide, we’ll break down everything you need to know about the Hyrox fitness race: what it is, how it works, who it’s designed for, comprehensive training strategies, optimal nutrition, essential gear, and how to dominate race day. Plus, we’ll link you to our detailed guides on specific areas of Hyrox training and performance so you can dive deeper into each part of your journey.
Here's a quick overview of what we'll cover:
What is Hyrox?
At its core, Hyrox is an indoor fitness race combining 1km runs and functional workout stations in a precisely set format. Each race consists of eight 1km runs, with a different functional workout station immediately following each run. It’s standardised worldwide, meaning you’ll do the exact same race in London, Berlin, or New York. The event is timed, competitive, and remarkably suitable for all levels, from elite athletes to first-timers.
The consistent Hyrox race format looks like this:
1km Run
Ski Erg (1000m)
1km Run
Sled Push (50m, 102kg for men, 77kg for women; Pro: 147kg/102kg)
1km Run
Sled Pull (50m, 77kg for men, 52kg for women; Pro: 102kg/77kg)
1km Run
Burpee Broad Jumps (80m)
1km Run
Row Erg (1000m)
1km Run
Farmer’s Carry (200m, 32kg per hand for men, 24kg per hand for women)
1km Run
Sandbag Lunges (100m, 30kg for men, 20kg for women)
1km Run
Wall Balls (100 reps for men, 80 reps for women; 9kg/6kg ball)
The goal? Complete all of this as fast as possible.
Who is Hyrox For?
One of the biggest draws of Hyrox is its incredible accessibility. Wondering what is Hyrox if you’re not a seasoned athlete? It’s your chance to become one. With categories for individuals, pairs (doubles), and relay teams, the format is inclusive and scalable, allowing everyone to participate regardless of their current fitness level. Whether you’re a gym regular looking for a new challenge or someone who thrives on competition, there’s a Hyrox category perfectly suited for you.
Individual: Take on the full race solo, challenging your personal limits.
Doubles: Two athletes complete the course together, sharing each station (but both run every 1km). A fantastic way to ease into Hyrox.
Relay: Teams of four divide the workload, with each person running 2 x 1km and doing 2 stations. Perfect for gyms, friends, or company challenges.
Elite athletes can compete for podium finishes and cash prizes, while everyday fitness fans can challenge themselves, improve their time, and chase a personal best in a highly supportive environment. The community aspect is central to the Hyrox experience.
What Makes Hyrox Different from Other Fitness Races?
Hyrox uniquely sits somewhere between CrossFit, endurance running, and obstacle course racing, yet it carves out its own distinct niche.
Compared to CrossFit: Hyrox doesn’t involve high-skill movements like Olympic lifts or complex gymnastics. Instead, all the stations are functional, accessible, and easy to learn, making the barrier to entry much lower.
Compared to Obstacle Races (e.g., Spartan, Tough Mudder): Hyrox is entirely indoors, making it weather-proof and ensuring a consistent environment. There are no mud pits, fire jumps, or surprise obstacles, just pure, measurable fitness.
You always know precisely what’s coming. The true challenge lies in how fast and how efficiently you can execute each movement under increasing fatigue.
Still torn between Hyrox and CrossFit? Our comprehensive guide to Hyrox vs CrossFit breaks down the differences, benefits, and crossover potential.
What is Hyrox Doing for the Fitness Community?
One of the most exciting things about Hyrox is how it's profoundly transforming the global fitness landscape. It’s not just another competition, it’s a movement that’s drawing people back into consistent training, structured programming, and community-driven goals.
For Gym-goers: Gyms across the UK and beyond are now offering Hyrox-specific classes, group sessions, and Hyrox partner workouts. It’s becoming a central feature of many training calendars, giving everyday gym-goers something tangible to work toward beyond aesthetic goals or vague fitness aspirations.
For Coaches and Trainers: Hyrox has created a powerful new way to keep clients engaged. With a clear performance metric (your finish time), regular races throughout the year, and multiple divisions, clients can see tangible progress over time, fostering motivation and long-term commitment.
Inclusivity: The standardisation of Hyrox means there’s no mud, fire, obstacles, or surprise elements, just fitness, pure and simple. That’s why it appeals to such a broad demographic, from former athletes to busy professionals and even beginners wanting something concrete to commit to.
Coach’s Tip: "Use a Hyrox race as your ‘why’. It gives structure to your training and helps you turn up even on the days you don’t feel like it."
More than anything, Hyrox is bringing people together. Whether you're racing solo or with a partner, you'll feel that undeniable camaraderie on race day. And once you've done one, you'll be itching to sign up for your next.
What is Hyrox Doing to Expand Globally?
Since its launch in 2017, Hyrox has grown at an impressive pace, holding events in over 15 countries and consistently selling out venues months in advance. The appeal is simple: it’s consistent, accessible, and fiercely competitive all at once.
In the UK, Hyrox events in major cities like London, Manchester, Glasgow, and Birmingham are often booked out weeks ahead of time. European cities such as Hamburg, Amsterdam, and Paris have seen similar demand, while North America has enthusiastically embraced the race with events across major hubs like New York, Dallas, and Los Angeles.
But Hyrox isn’t stopping there. With a world championship each year and new event locations being announced regularly, it’s clear that Hyrox is positioning itself as a global fitness brand. It's already attracting sponsorship from major companies, appearing in mainstream media, and pulling in elite athletes from diverse backgrounds including endurance, CrossFit, and obstacle course racing.
Even better? The race format never changes, so wherever you compete in the world, the experience is exactly the same. That global consistency is a key factor in what makes Hyrox so scalable. You can train in Leeds and compete in Las Vegas and know exactly what to expect.
Coach’s Tip: "Use international races as motivation. Booking a Hyrox abroad turns your training into a mini fitness holiday!"
If you're wondering what is Hyrox in five years’ time, it might just be the fitness Olympics. And right now, you have a front-row seat to its incredible rise.
How to Train for Hyrox
Training for Hyrox requires a smart, balanced combination of running, strength, and muscular endurance. Since the race is predictable in format, you can train specifically for each element, optimising your performance across all stations and runs.
Your weekly Hyrox training should strategically include:
Running sessions: Incorporate intervals, tempo runs, and long aerobic efforts to build your running economy and endurance.
Strength training: Focus on functional movement patterns that mimic the race stations (e.g., squats, lunges, presses, pulls).
Hyrox-specific sessions: Practice movements directly from the race format, often combining running with a station or a sequence of stations.
If you’re serious about your preparation, check out our full blog on How to Train for Hyrox. You’ll find detailed tips, example Hyrox workouts, and strategies to build up gradually, avoid burnout, and peak perfectly on race day.
Coach’s Tip: "Don’t just run, and don’t just lift. Hyrox rewards hybrid athletes that train like one. Your goal is to stay strong under fatigue."
For those wanting a more structured plan, our Hyrox 8 Week Training Program is now available. It’s perfect for first-time competitors or anyone looking to level up, including weekly running and gym sessions, pacing guides, taper week planning, and bonus workouts.
Hyrox Training Workouts
Still wondering what is Hyrox when it comes to the type of fitness it truly demands? One word: grit. Hyrox training workouts will often include movements from the Hyrox Race as well as strength or cardio elements to build capacity in each of those areas.
Training for Hyrox? Try this sample workout for a true taste of the challenge:
3 rounds for time:
500m run
30 Wall Balls
20 Burpee Broad Jumps
15 Sled Pushes (light to moderate weight)
10 Sandbag Lunges (each leg)
It’s not just about physical fitness, it’s about mental resilience. The transitions, the steady fatigue, the demands on your grip, legs, and lungs, it all adds up. For more inspiration, check out our blog on Hyrox Workouts to discover sessions you can plug into your weekly routine.
How Long Does a Hyrox Race Take?
Hyrox race times vary significantly based on your fitness level, category, and race-day execution. For general reference, here are typical finish times:
Elite Men: 55-70 minutes
Elite Women: 65-80 minutes
Recreational Athletes (Open Category): 80-120+ minutes
Your individual time can be significantly affected by your running pace, transition speed between stations, the weights of the sleds, and your overall conditioning. But don't get hung up on comparisons for your first race, your primary goal should always be to finish strong. Then? Aim to beat your own time in your next race!
What to Eat for Hyrox Performance
Nutrition plays a critical role in both Hyrox training and race day execution. You need sustained energy to run, push, pull, jump, row, and lunge for over an hour.
In the weeks leading up to your race, fuel like an endurance athlete:
Prioritise complex carbohydrates for readily available energy stores.
Ensure adequate protein intake for muscle repair and recovery.
Stay consistently hydrated and focus on consuming nutrient-dense whole foods.
On race day? Think carb-based meals 2-3 hours before the event, plus small, easily digestible snacks if needed. Avoid anything new or heavy that might cause stomach upset.
Post-race, prioritize recovery: Get those recovery meals in, a combination of protein and carbs within an hour will help reduce soreness and kickstart muscle repair.
For more in-depth fuelling strategies, read our Hyrox Nutrition Guide to make sure your plate matches your goals.
Coach’s Tip: "Practice your race-day meals during training. You don’t want to find out that breakfast burrito doesn’t sit well at station four of your actual race!"
Best Shoes for Hyrox
Footwear can truly make or break your Hyrox race. You need something that handles the consistent running segments well but also provides crucial support for heavy sled pushes and grip-based movements like Farmer’s Carries.
When selecting your Hyrox shoes, look for:
Excellent grip: Essential for traction during sled pushes, pulls, and dynamic movements.
Light to moderate cushioning: Enough for comfort during runs, but not so much that it feels unstable during heavy lifts.
Locked-in heel support: Prevents slippage and provides stability.
Durable upper: For lateral stability and longevity under various stresses.
Brands like Nike, Inov-8, and Reebok all have models that work great for Hyrox, but the absolute best shoe is the one that comfortably fits your feet and meets the specific demands of the race.
Check out our breakdown of the Best Shoes for Hyrox to find your perfect match.
Hyrox Strategy: Station-Specific Tips
You know the format, but how do you truly excel at each station and maximise your overall time? Strategic execution is key.
Ski Erg: Maintain a consistent cadence and resist the urge to sprint the first 250m. Focus on efficient breathing and smooth, powerful technique.
Sled Push/Pull: Understand the surface at your event; some venues are notoriously "sticky." Train with heavier loads than race weight if possible, just in case. Break up the pushes if needed, but keep moving.
Burpee Broad Jumps: It’s not about how far you jump, focus on keeping them smooth, efficient, and low to the ground. Minimise downtime between reps.
Row Erg: Set a sustainable pace from the start. Don’t empty the tank before the challenging Farmer’s Carry directly after.
Farmer’s Carry: Keep your core tight and take short, controlled steps. Practice switching your grip as needed to relieve forearm fatigue.
Sandbag Lunges: Maintain an upright torso and control the descent. Break them into smaller sets if necessary to maintain form and prevent failure.
Wall Balls: Establish a rhythm, breathe deeply, and break early if needed. Don’t push to complete failure, as recovery is critical for the final 1km run.
For more in-depth strategies, dive into our deep dives on key movements:
Coach’s Tip: "Transitions matter more than you think. Know exactly where you’re going between stations and get moving fast – every second counts!"
Safety and Injury Prevention in Hyrox
Participating in a demanding event like Hyrox is incredibly rewarding, but it also places significant stress on your body. Prioritising safety and injury prevention is paramount to ensuring a sustainable and enjoyable fitness journey. Neglecting proper technique or recovery can lead to setbacks, so understanding how to protect yourself is just as important as your training.
Key Strategies for Staying Injury-Free:
Master Proper Form: This is non-negotiable. For every station and movement (sled push/pull, wall balls, lunges, etc.), focus on learning and consistently executing correct form. Poor technique dramatically increases injury risk, especially under fatigue. Consider working with a coach experienced in Hyrox or functional fitness to refine your movements.
Gradual Progression: Avoid doing too much, too soon. Your body needs time to adapt to new stresses. Gradually increase your running volume, strength loads, and workout intensity. A well-structured training plan (like our Hyrox 8 Week Training Program) builds capacity progressively.
Warm-Up and Cool-Down: Never skip these vital steps. A dynamic warm-up prepares your muscles and joints for activity, reducing the risk of pulls and strains. A proper cool-down with static stretching or foam rolling aids flexibility and recovery.
Listen to Your Body: Distinguish between muscle soreness (DOMS) and pain. Sharp, persistent, or increasing pain is a warning sign. Don't push through it; rest, recover, and seek professional advice if it persists.
Address Weaknesses: Identify and work on any muscular imbalances or mobility restrictions you might have. For instance, weak glutes can impact lunges, and tight hamstrings can affect sled pushes. Incorporate specific mobility and prehab exercises into your routine.
Footwear Choice: As highlighted in our Best Shoes for Hyrox guide, appropriate footwear provides critical support and cushioning, protecting your feet, knees, and hips during runs and movements.
Recovery Strategies for Hyrox Athletes
Training for and competing in Hyrox demands significant physical output, making robust recovery strategies essential. Proper recovery isn't just about feeling better; it's about enabling adaptation, preventing injury, and optimising your performance in subsequent training sessions and on race day. Don't let your hard work in training be undone by insufficient recovery.
Effective Recovery Practices:
Prioritise Sleep: This is arguably the most crucial recovery tool. Aim for 7-9 hours of quality sleep per night. During deep sleep, your body repairs muscle tissue, synthesises hormones, and consolidates learning from training.
Optimal Nutrition: Refuel your body with a balanced intake of macronutrients (carbohydrates for energy, protein for muscle repair and growth, healthy fats for overall health) and micronutrients (vitamins, minerals). Our Hyrox Nutrition Guide provides in-depth advice. Post-workout, a protein and carb rich snack/meal within an hour helps kickstart recovery.
Hydration: Maintain consistent hydration throughout the day, not just during workouts. Water is vital for nutrient transport, temperature regulation, and joint lubrication.
Active Recovery: On lighter training days or rest days, engage in low-intensity activities like walking, light cycling, swimming, or gentle stretching. This promotes blood flow, aids in waste product removal, and can reduce muscle soreness.
Mobility and Flexibility Work: Incorporate regular stretching, foam rolling, and mobility drills into your routine. This helps maintain range of motion, alleviates muscle tightness, and can prevent imbalances.
Listen to Deloads/Rest Weeks: Periodically, reduce your training volume and intensity. These "deload" weeks allow your body to fully recover and adapt, often leading to performance improvements when you return to full training.
Stress Management: Chronic stress (physical or mental) can hinder recovery. Incorporate mindfulness, meditation, or other stress-reducing activities into your life.
What is Hyrox Doubles and Relay?
Hyrox Doubles is where two athletes complete the full course together, sharing each station (but both run every 1km). It’s a great option if you want to ease into Hyrox without the full solo workload.
Relay is for teams of four, where each person runs 2 x 1km and does 2 stations. It’s perfect for gyms, friends, or company challenges.
Both formats let you experience the buzz of race day while building up to the solo version.
How to Sign Up for Hyrox
Hyrox events sell out fast due to their immense popularity, so don’t wait!
Head to the official Hyrox website.
Pick your preferred city and event date.
Choose your division (individual, doubles, or relay).
Complete your registration and start training!
You’ll receive a start time, race chip, and access to the Hyrox warm-up zone and event merchandise.
Our advice? Commit, then prepare. You’ll figure the rest out with the right mindset and a solid training plan.
Is Hyrox for Beginners?
Absolutely. If you can walk, jog, push a sled, and carry things, you can train for and successfully complete a Hyrox race. The standardisation of the race means you can train progressively, knowing exactly what’s coming on race day.
It might feel intimidating at first, but the Hyrox community is incredibly supportive. You’ll hear cheers from strangers, high-fives at the finish line, and likely catch the "Hyrox bug" after your first one.
Start with our Ultimate Hyrox Guide if you’re brand new, it breaks everything down even further, giving you a clear roadmap from day one.
What is Hyrox Training Like at Elite Level?
Elite Hyrox athletes train with military precision. Think 10-12 sessions per week combining rigorous track intervals, dedicated strength work, meticulous technique refinement for each station, and focused recovery protocols. They meticulously break down every split time, study the course layout, and optimise every transition for maximum efficiency.
But even elites started with their very first race. The only difference between you and them is time, consistent commitment, and unwavering dedication to improvement.
What is Hyrox Like on Race Day?
Electric. That’s truly the best way to describe the atmosphere on Hyrox race day.
You arrive, check in, warm up alongside hundreds of other enthusiastic members of the fitness community, and then you enter the arena. The DJ is pumping adrenaline-fueled music, spectators are shouting encouragement, and the MCs are calling out names as athletes cross each checkpoint.
Each 1km lap takes you past the roaring crowd, into the pain cave of the functional workout station, and then back out again for the next run. It’s a unique blend of personal struggle and shared, collective energy.
The best part? That moment you cross the finish line. It’s not just a medal, it’s undeniable proof that you pushed your physical and mental limits.
Coach’s Tip: "Nerves are completely normal. Don't fight them, use them! Channel the adrenaline into focus and forward motion."
Common Hyrox Mistakes to Avoid
While the Hyrox format is straightforward, it's easy for athletes, especially first-timers, to fall into common traps that can hinder performance or even lead to burnout. Being aware of these pitfalls allows you to adjust your approach and maximise your potential.
Mistakes to Watch Out For:
Starting Too Fast: The most common mistake! Pacing is absolutely critical in Hyrox. Many athletes go out too hard on the first few runs or blast through early stations, leading to a significant drop-off in performance and a painful final few stations. Learn to hold back, especially early on.
Neglecting Transitions: The time spent moving between the running track and the stations, and between stations themselves, adds up. Practise swift, efficient transitions in training. Know exactly where you're going and move with purpose.
Ignoring Weaknesses: If you hate burpee broad jumps or struggle with sled pulls, chances are those are your biggest performance bottlenecks. Don't just train your strengths; dedicate focused effort to improving your weaknesses.
Only Running or Only Lifting: Hyrox demands a true hybrid athlete. Neglecting either running or strength training will severely impact your overall performance. Your training should blend both effectively, with specific Hyrox-style workouts.
Lack of Race Simulation: Practising sections of the race (e.g., a 1km run followed by a station) or even full simulations helps you understand the unique fatigue pattern of Hyrox and refine your pacing.
Trying New Things on Race Day: Never experiment with new shoes, nutrition, hydration, or even warm-up routines on race day. Stick to what you've practised and know works for you.
Poor Nutrition and Hydration: Both during training and on race day, inadequate fuelling and hydration will severely compromise your energy levels and recovery. Plan your nutrition and hydration meticulously.
Over-training or Under-recovering: Pushing too hard without sufficient rest leads to fatigue, performance plateaus, and increased injury risk. Listen to your body and schedule appropriate rest.
Lack of Mental Preparation: Hyrox is tough, and your mind will tell you to quit. Without mental resilience strategies, even the physically fittest athletes can struggle.
Mental Preparation for Hyrox
Hyrox is as much a mental battle as it is a physical one. The repetitive nature of the runs and stations, combined with mounting fatigue, will test your grit and determination. Developing a strong mental game can be the differentiator between a good race and a great one.
Strategies for Building Mental Toughness:
Visualisation: Regularly visualise yourself successfully completing each run and station. Imagine feeling strong, maintaining good form, and pushing through discomfort. Envision crossing the finish line.
Positive Self-Talk: Your internal dialogue matters. Replace negative thoughts ("I can't do this," "This is too hard") with positive affirmations ("I am strong," "I've trained for this," "Just one more rep").
Break It Down: Don't think about the entire race at once. Focus on the current 1km run, then the upcoming station, then the next run. Break the race into manageable segments.
Embrace Discomfort: Understand that discomfort and fatigue are normal and expected in Hyrox. Instead of fighting it, acknowledge it and accept that it's part of the process. Remind yourself that you've trained for this feeling.
Set Mini-Goals: During the race, set small, achievable goals (e.g., "just get to the next 500m marker," "complete 10 wall balls without stopping"). Achieving these small wins builds momentum and confidence.
Focus on What You Can Control: You can control your effort, your technique, and your attitude. Don't waste energy worrying about competitors, the temperature, or other external factors.
Practice Under Fatigue: In your training, intentionally push yourself when tired. Simulate race-day fatigue to build mental resilience. This could involve running after a heavy lifting session or doing a station workout after a long run.
Develop a Mantra: A short, powerful phrase that you can repeat to yourself when things get tough.
Race Day Nerves: Acknowledge them, but don't let them overwhelm you. Channel that nervous energy into excitement and focus. Remember that everyone feels them.
Frequently Asked Questions (FAQ) about Hyrox
Here are some of the most common questions people have about Hyrox, offering quick and clear answers to help you navigate this exciting fitness race.
Q: How much does a Hyrox race cost?
A: The cost varies depending on the location, the division (Individual, Doubles, Relay), and how early you book your ticket. Prices generally range from £70-£120 GBP (or equivalent in other currencies), with early bird prices being lower. Tickets often sell out, so booking in advance is recommended.
Q: What are the age categories for Hyrox?
A: Hyrox has extensive age group categories (e.g., U24, 25-29, 30-34, up to 60+), allowing you to compete fairly against athletes in your own bracket. There are also Open and Pro divisions with different weight standards for some movements.
Q: Do I need to be able to run a marathon to do Hyrox?
A: Absolutely not! While Hyrox involves 8km of running in total, it's broken up by functional workout stations. This means you don't need marathon-level endurance. If you can comfortably run 1km repeatedly and handle functional movements, you can train for Hyrox.
Q: Can I walk during the runs in Hyrox?
A: Yes, you are permitted to walk during the 1km running segments. Many athletes, even experienced ones, will strategically walk some portions to recover or conserve energy, especially in later laps. The goal is to complete the race as fast as you can.
Q: What's the difference between Hyrox Open and Hyrox Pro?
A: The main difference is the weight of the sleds and wall balls. The Pro division features heavier weights, designed for elite athletes seeking the ultimate challenge. The Open division uses lighter weights, making it more accessible for a wider range of fitness levels. If you're new to Hyrox, the Open division is highly recommended.
Q: How long do I need to train for Hyrox?
A: This depends on your current fitness level. For a complete beginner, 12-16 weeks of structured training is a good starting point. If you have a solid fitness base, 8-12 weeks might be sufficient. Our Hyrox 8 Week Training Program is designed for those with a foundation.
Q: Are there any specific clothing requirements for Hyrox?
A: No strict requirements beyond typical athletic wear. Focus on comfortable, breathable clothing that allows full range of motion. Compression gear can be beneficial for some. The most important gear is your shoes, as discussed in our Best Shoes for Hyrox guide.
What is Hyrox Really About?
Hyrox is about more than just fitness. It’s a journey of consistency, a celebration of community, and a powerful way to prove something to yourself. It’s about training with purpose, showing up on race day, and discovering what you’re truly made of when challenged. It’s about sharing that incredible journey with others and walking away with a hard-earned medal, a memorable story, and a new, higher standard for yourself.
So if you’re still wondering what is Hyrox, it’s the challenge you didn’t even know you needed, waiting to transform your fitness journey.
And if you’re ready to take the leap, we’ve got everything you need to help you train, compete, and crush your first race.
Check out all our in-depth Hyrox blogs to continue learning and optimising your performance:
And don’t forget to check out our Hyrox 8 Week Program, your roadmap to the finish line.
Ready to race? Let’s go.
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