First-Timer's Guide to HYROX Race

Versatility defines my fitness routine. By blending plyometric training, heavy lifting, and yoga, I maintain strength, happiness, and mobility.

When I discovered HYROX, known as the race for hybrid athletes, my curiosity was piqued.

Although I am a NASM-certified personal trainer passionate about fitness, I typically avoid competitions and races.

Perhaps it’s not in my nature to compete, but I've always cherished the consistency and personal fulfillment from challenging myself through fitness, free from competitive pressure.

Last year, I cautiously entered the racing world by completing my first 10-kilometer race and half-marathon.

While I enjoyed the sense of achievement, I wasn’t eager for more. (Maybe one day the marathon bug will bite, but I'm in no rush.) Yet, a challenge suited for the modern 'hybrid athlete'? That caught my eye.

A little over a month before the first HYROX race in New York City, a friend connected to Centr—the race's official equipment provider—invited me to participate. With just a month to train, I doubted my ability to complete the race unaided.

However, she suggested forming a four-person team for the women’s relay portion, dividing the race into two runs and two workout events for each participant, making it more feasible.

Knowing I wouldn’t face this alone, and with teammates to train with, share tips, and celebrate at the finish line, I agreed.

What is HYROX?

HYROX is an endurance event crafted to challenge even the most experienced hybrid athletes.

It takes place in cities worldwide year-round, welcoming a global community of fitness enthusiasts.

The format is simple yet intense: run one kilometer followed by one workout, repeated eight times. Participants complete a total of eight kilometers of running (approximately five miles) and eight functional exercises, either solo or in teams of two or four.

The workouts incorporate a mix of cardio and strength exercises, including sled pushes, burpee broad jumps, and sandbag walking lunges.

While often likened to CrossFit, HYROX is generally less technical, emphasizing functional exercises that demand significant cardiovascular and muscular endurance.

The race breakdown, in sequence:

• 1-kilometer run
  
  
• 1-kilometer ski erg
  
  
• 1-kilometer run
  
  
• 50-meter sled push
  
  
• 1-kilometer run
  
  
• 50-meter sled pull
  
  
• 1-kilometer run
  
  
• 80-meter burpee broad jump
  
  
• 1-kilometer run
  
  
• 1-kilometer row
  
  
• 1-kilometer run
  
  
• 200-meter farmer’s carry
  
  
• 1-kilometer run
  
  
• 100-meter sandbag walking lunges
  
  
• 1-kilometer run
  
  
• 100 or 75 wall balls (depending on division)
  
  

HYROX's appeal lies in its adaptability to different fitness levels and experiences.

Whether you’re an elite athlete aiming to conquer it solo or someone exploring competition with friends, HYROX offers something for everyone. There are four key divisions:

• Individual pro – Heavy weights for top-tier solo athletes
  
  
• Individual open – Standard solo challenge with lighter weights
  
  
• Doubles – Pair up, share workouts, and run all 1-kilometer segments together
  
  
• Team relay – Split all runs and exercises among four people, offering the most accessible HYROX experience
  
  

These varied options make the race accessible to participants of various ages and fitness levels.

Thoughtful training is essential for safe competition in any division, but HYROX truly embraces inclusivity.

Training for HYROX: Fundamental Tips

While preparing for HYROX, I didn’t drastically change my training.

Instead, I focused on race-specific movements. With only a month to get ready, I increased my running, incorporated many functional exercises and high-volume workouts (high volume means more sets and reps per session), and joined sessions at HYROX partner gyms like The Training Lab and Tone House in NYC.

I also followed trainers on Instagram, including Meghan Hayden, CPT—a seasoned HYROX competitor—and David Magida, 2023 HYROX US champion.

Partner gym sessions were invaluable for physical preparation and the sense of community they fostered.

These connections provided workout inspiration throughout the week and allowed me to ask trainers and fellow participants any questions about the competition.

Here’s an overview of my training schedule:

• Monday: HYROX gym partner session (These varied but typically included a mix of running and functional exercises focused on race-day movements.)
  
  
• Tuesday: Full-body strength training with supersets, including a 1-kilometer run or row between each set. (Exercises included bench press, bent-over row, deadlift, Bulgarian split squat, squat, pullup)
  
  
• Wednesday: Rest day
  
  
• Thursday: HYROX gym partner session
  
  
• Friday: Full-body strength training with supersets, incorporating a 1-kilometer run or row between each superset. (Exercises included step-up, deadlift, thrusters, seated row, reverse lunge, lat pulldown)
  
  
• Saturday: A steady long(ish) run, usually 5-10 kilometers
  
  
• Sunday: Rest day
  
  

One aspect I didn’t emphasize enough in my training was running under fatigue.

Although I completed one long, steady-state run weekly and integrated some 1-kilometer runs into my solo sessions, I plan to incorporate more speed work and less rest time to better prepare for those segments.

Keep in mind that about 50% of the race involves running, so hitting those kilometers with minimal rest between workout stations is quite a challenge.

When programming workouts, Hayden recommends using the same movement patterns as race day.

Start with light jogs—three to five kilometers—and move directly into exercises like wall balls, squats, lunges, and step-ups. As race day approaches, maintain a conservative approach to training.

Avoid heavy lifting or overly technical exercises; instead, focus on functional movements, high volume, and feeling good.

The week before the race is not the time for strength gains; prioritize nutrition, sleep, and recovery, including foam rolling and stretching.

Race Day: The Highs, Lows, and Everything In Between

Race day in early June in NYC was intense. Held outside on Pier 76 on the Hudson, the energy was electric, and the heat was intense.

Hayden’s advice resonated with me: Arrive just in time to avoid being overwhelmed by the energy and preserve it for the race.

I arrived at 7 a.m. to support friends and colleagues competing in the individual open division, then returned home to rest before coming back at 5 p.m. for my 6:30 p.m. start time.

My three teammates—colleagues from journalism and press—and I divided the events. I tackled the sled push and the row, the second and fifth events in the lineup.

At 6:30 p.m., Teammate #1 began with a run around the track, then moved to the ski erg station. After completing a kilometer on the ski erg, she returned to the relay holding area for our transition.

The holding area was crowded, requiring careful navigation and communication for timely transitions. While the relay holding area may differ across race locations, it was the main logistical hurdle at this competition.

Carrying our phones throughout the race was essential for coordinating timing and locations, as it was easy to lose track in the crowd.

When my turn came, I quickly realized pacing during the runs would be the hardest part.

Despite the short distance, the competition floor’s energy made sprinting tempting, but conserving energy for the event stations was crucial.

After my initial one-kilometer run and the sled push, I found and high-fived Teammate #3 in the relay area. We continued this pattern until reaching the last section, wall balls.

(Note: Each team member completes their run and event solo until returning to the holding area for transition.

The team is together on the competition floor only during the final event, wall balls, where they can stand together at the station.)

When Teammate #4 completed her final run, we entered the wall ball station as a team, encouraging her during the last event. Upon reaching 75 wall balls, she dropped the ball, and we crossed the finish line.

Lessons Learned

Competing as a relay team was more physically demanding than anticipated.

Splitting the runs and workouts among four people may seem easier, but the heat, transitions between stations, and crowded competition floor added to the challenge.

HYROX is adaptable to your fitness level and goals but demands thoughtful preparation and training. It pushes your physical limits, particularly stamina, and celebrates what your body can achieve.

Participating in a team event was an ideal way for me to get started with competing, and my next goal is to tackle the doubles division, which promises even more of a challenge (and will require me to at least double my training preparation).

If you're thinking about trying out HYROX, I suggest beginning with a relay team. Pick your events early on and concentrate your training on those specific movements right from the start.

Keep in mind that this race tests your mental resilience as much as your physical stamina.

Focus on controlling your breathing, pacing yourself, and staying mindful of each moment during the race—it might sound cliché, but you are truly racing against your own limits.

If you feel motivated to take on the challenge, head to the HYROX website for detailed information about the various divisions, training tips, and upcoming local races.

My Top Picks for HYROX Training and Race Day

Centr, HYROX's official equipment provider, supplied most of the gear used during the competition (with the exception of the rower and ski erg, which are both by Concept2).

Training with this equipment at partner gyms before the event was incredibly helpful and prepared me well for each challenge at Pier 76.

Here are some of the items that significantly enhanced my training and race day experience, from my favorite running leggings with pockets to a chocolate protein powder I genuinely enjoy:

• Centr Recovery Kit - $50
  
  
• Centr Smart Stack 50 Adjustable Dumbbells - $500
  
  
• NOBULL Women's Drive Mesh - $139
  
  
• Momentous 100% Plant Protein - $50
  
  
• Gainful Pre-Workout - $26
  
  
• KOO Alibi Sunglasses - $190
  
  
• Rhone Revive 7/8 Pocket Legging - $108
  
  
• Rhone Revive Longline Bra - $58
  
  
• Concept2 RowErg - $1,300
  
  
• Centr Competition Power Sled - $349

Source: womenshealthmag

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.