A Guide to the HYROX Fitness Race

HYROX is a unique fitness race that combines 1km runs with eight functional workout stations, testing both endurance and strength.

It has quickly grown into a global phenomenon, with half a million athletes expected to compete in the 2024-25 season.

One of its main draws is that the workout stations require minimal technical skill, making it a "sport for everyone," from beginners to elite competitors.

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Here's a breakdown of the eight challenging stations you'll face.

1. SkiErg

After your first 1km run, you’ll head to the SkiErg. This machine mimics the motion of skiing, requiring you to pull handles downward for a total distance of 1,000 meters.

While it looks like an arm workout, efficient technique makes it a full-body challenge that engages your core and legs.

2. Sled Push

Following your second run comes the sled push, one of the most physically demanding stations.

You'll need to push a weighted sled for 50 meters, a true test of leg strength and power.

Pacing is key here; pushing too hard can tire your legs early and make the rest of the race a struggle.

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3. Sled Pull

After your third run, you'll face the sled pull. Here, you use a rope to drag a weighted sled towards you for 50 meters.

This station targets the posterior chain—your back, glutes, and hamstrings. Be mindful of the rope, as it can build up at your feet and become a tripping hazard.

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4. Burpee Broad Jumps

Next up is 80 meters of burpee broad jumps. This station combines two tough movements to challenge your cardiovascular endurance and explosive leg power.

You perform a burpee, jump your feet forward, and then launch into a broad jump, repeating the cycle until you cover the full distance.

5. Rowing

After your fifth 1km run, you finally get to sit down—on a rowing machine.

You’ll need to row for 1,000 meters, a full-body cardio test that demands good technique and smart pacing. Going too hard might save you a few seconds but could leave you exhausted for the remaining stations.

6. Farmer's Carry

The sixth station is a 200-meter farmer's carry. You'll carry two heavy kettlebells, one in each hand, as quickly as you can.

This exercise tests your grip strength, shoulder stability, and core endurance. While you can set the kettlebells down, completing it in one go is the fastest approach.

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7. Sandbag Lunges

As you near the end, you'll face 100 meters of walking lunges while carrying a weighted sandbag on your back.

Your knee must touch the floor with each lunge, challenging your quads and glutes. You are not allowed to put the sandbag down, adding a test of upper body endurance as well.

8. Wall Balls

The final station is 100 wall balls. Competitors squat down with a medicine ball, then explode upward, throwing the ball to hit a target.

This movement challenges your legs, shoulders, and cardiovascular system while also demanding mental focus to maintain proper form and accuracy.

The "Ninth" Station: Roxzone

The Roxzone is the transition area between the running course and the workout stations. Your time here is tracked and can significantly impact your overall race time.

Moving efficiently through the Roxzone without getting lost or slowing down too much is crucial for a fast finish.

To succeed at HYROX, you need to be a well-rounded athlete who can handle both running and these demanding functional exercises, all while under fatigue.

Source: redbull

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