Hyrox in 8 Facts

A Beginner's Guide to Hyrox and How to Get Started

1. What Is Hyrox?

Hyrox is a global endurance event that merges running with functional fitness exercises.

It offers participants a full-body workout that raises the heart rate while tackling challenges such as a 1,000-meter run, rowing, sled pushes, and wall balls.

According to Hyrox’s official guidelines, competitors must complete a 1,000-meter run followed by a functional workout station. This cycle is repeated eight times.

“Think of it like a combination of a CrossFit workout and a long-distance race—except the structure remains consistent, allowing you to track your progress and compare results,” explains Jarrod Nobbe, a certified strength coach at Athletic Lab.

Hyrox events are held in vast exhibition spaces worldwide, providing a fantastic setup for friends and family to cheer you on from start to finish.

To top it all off, the season culminates in the World Championships, where top participants compete to earn the coveted Age Group World Champion title.

2. What Does a Hyrox Race Include?

Hyrox races are designed to test your endurance, strength, and mental resilience all at once. Participants go through eight rounds of a 1,000-meter run paired with a functional workout station. These advanced workouts include:

• SkiErg – Mimic Nordic skiing on the SkiErg machine for 1,000 meters.
  
  
• Sled Push – Push a weighted sled for 50 meters using your leg strength.
  
  
• Sled Pull – Pull the sled backward with a rope for 50 meters.
  
  
• Burpee Broad Jumps – Combine burpees with broad jumps for a challenging 80 meters.
  
  
• Rowing – Engage your whole body by rowing for 1,000 meters.
  
  
• Farmer’s Carry – Carry two heavy kettlebells for 200 meters.
  
  
• Sandbag Lunges – Perform walking lunges with a sandbag for 100 meters.
  
  
• Wall Balls – Squat and throw a ball at a target 100 times.
  
  

3. Who Can Enter a Hyrox Race?

Hyrox is suitable for participants of all fitness levels, earning its tagline as “the sport for everybody.”

“Whether you’re a newbie or a seasoned athlete, Hyrox’s standardized structure and straightforward workouts make it welcoming for all,” says Dylan Turner, a certified personal trainer. Plus, different divisions allow participants to select difficulty levels that match their capabilities.

To determine which division suits you best, Hyrox offers a self-assessment questionnaire. It evaluates your fitness level based on factors like workout routines, running mileage, and ability to complete pushups.

Don’t forget proper preparation—train for strength, endurance, and cardiovascular fitness while fueling your body with proper nutrition and hydration.

4. Types of Hyrox Race Formats

• Singles Open – Complete the standard course solo.
  
  
• Singles Pro – Tackle heavier weights designed for experienced racers.
  
  
• Doubles – Team up with a partner to share the workout load. You’ll run together but can split the workout stations.
  
  
• Relay – Join a team of four, with each person responsible for two 1,000-meter runs and two workout stations.
  
  

5. What’s Considered a Good Hyrox Time?

Your finishing time depends on your fitness level, age, and division.

“For most participants, finishing under 90 minutes is a great benchmark,” Nobbe explains. “Elite athletes often finish in 60–70 minutes, while first-timers might take closer to two hours. Either way, pacing yourself is key to success.”

6. Who Is Hyrox Best For—And Who Should Avoid It?

If you love running and strength-based exercises, Hyrox is for you! The competition appeals to endurance athletes, functional fitness lovers, and those who thrive in structured race environments.

However, Hyrox may not suit those who dislike running or have mobility limitations that make movements like sled pushes or lunges difficult. Always consult a fitness professional or doctor if you have concerns about your ability to complete the race safely.

7. What Are the Benefits of Hyrox Training?

1. Builds Full-Body Endurance

Turner recommends focusing on running as part of your training to develop stamina and cardiovascular endurance. The hybrid nature of Hyrox helps you build muscular strength throughout the entire body.

2. Real-World Strength

The functional nature of Hyrox exercises improves strength, coordination, flexibility, and range of motion. For example, movements like farmer’s carries and lunges mimic real-world activities and can even aid in injury prevention.

3. Boosts Mental Toughness

While accessible to all fitness levels, Hyrox requires discipline. Pushing through tough training sessions develops grit, leaving you with a well-earned sense of achievement. Physical activity may also enhance mental well-being.

4. Healthy Competition

The standardized format makes it easy to track your progress and aim for personal bests in future races, encouraging motivation and growth.

5. A Supportive Community

Hyrox fosters a sense of belonging among fitness enthusiasts, offering camaraderie and support from like-minded individuals worldwide.

8. How to Register for a Hyrox Race

If this fitness challenge piques your interest, it’s time to sign up! Visit Hyrox’s “Find My Race” page to explore race options for the season. Pick your event, select your division, and follow the directions to secure your spot.

With this guide, you’re all set to tackle Hyrox. Whether you’re aiming for personal records or joining as a fun new fitness experience, Hyrox promises to leave you with both sweat and smiles. Time to lace up your running shoes and give it a shot!

Source: mensfitness

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.