Hyrox: Training Tips

If you're curious about whether an aging, out-of-shape, injury-prone journalist can spontaneously attempt a global fitness competition like Hyrox, here’s your answer: not this one.

It's disappointing, especially since I promised my editor a firsthand Hyrox experience. Unfortunately, explaining "I researched it and I’m just not fit enough" probably won’t cut it.

Sure, attempting the race could have been amusing, but spending over $200 to demonstrate my complete lack of fitness in front of thousands wasn’t on my 2025 bingo card.

Also, I value being able to move my limbs without needing several days to recover from failed workouts.

Fortunately, my old gym, Carbon Method CrossFit in Auckland, has recently become affiliated with Hyrox.

While I won’t be gasping through the event at Auckland Showgrounds this weekend, I was eager to attend a simulated race hosted by the gym’s head coach and owner, Mark Holyoake, then join a class as they prepped for the big day.

What is Hyrox?

Hyrox is a fast-growing indoor fitness race that began in 2017. Events are held worldwide, and championships are hosted annually (this year’s is in Chicago).

For the first time, New Zealand is hosting one of the four global qualifying events, alongside Turin, Maastricht, and Las Vegas.

Marketed as being "perfect for all ages and fitness levels," Hyrox is still a test of stamina.

Participants run 8km (walking is an option, Holyoake reassures), with a station after each 1km lap featuring strength-focused exercises.

Expect to use a SkiErg, push and pull a heavy sled, do burpees, row, and perform lunges and farmer carries.

The finisher? A grueling 100 wall balls, which involve squatting with a weighted ball and throwing it at a target—certainly not anyone’s idea of fun.

Holyoake plans to continue offering Hyrox-specific classes at his gym after the Auckland event.

He loves the sport’s accessibility since it doesn’t require the same high-level skills or extreme conditioning needed for CrossFit competitions (a relief to someone like me, who never quite mastered handstands).

For many, Hyrox provides an “entry-level” gateway to CrossFit.

But make no mistake, the workout can still push you to your limits.

The group I observed preparing for the event ranged in age and fitness but were all clearly sweating and panting through the intense workout. Even the group’s dog was just happy to be part of it.

Personally Diving into the Experience

There’s something undeniably intimidating about joining a fitness class when your activity level has been… less than ideal.

Watching the group power through their simulated race earlier that day hardly calmed my nerves—I would have turned and bolted if that had been an option.

The class largely centered around cardio intervals with emphasis on pacing and consistency.

One particularly humbling warm-up involved dangling from a rope, failing to pull myself up—an exercise my biceps punished me for days afterward.

My history of running injuries kept me from joining the others during outdoor intervals, so I opted for the stationary bike. Starting slow turned out too slow, as I found myself chatting casually with a passerby.

Upping my pace allowed me to push harder, though I was careful not to cross into full suffering mode.

A few days later, I dared to attempt running around my neighborhood. It did not go as smoothly as I’d hoped. Add that to my growing list of things to work on this year.

The class ended with high-fives and smiles from the coach, Lisa Osborne.

The energy from the group was uplifting—it was that satisfying kind of workout high that reminds you why you enjoy fitness in the first place.

No one judged my sad rope attempt, and I left realizing just how much I'd missed competition and group motivation.

Insight from Holyoake

Holyoake emphasized that while Hyrox is accessible, it’s not something you can attempt spontaneously. “You need to have some training behind you,” he explained. “It’s highly accessible and quite simple, but competitors tackle the race at their own pace.”

The training itself offers variety and can actually be quite enjoyable. Holyoake has even incorporated Hyrox elements into his team’s preseason training, nicknamed “f… you Friday” sessions—grueling but effective circuits combining strength and endurance.

“They loved it because it was something different,” he shared, mentioning how pushing physical and mental fitness to the limit was deeply rewarding.

The Verdict

I left Carbon Method CrossFit feeling both frustrated and motivated. Watching the simulated race stirred up a serious case of FOMO—I wished I’d started training earlier.

The experience rekindled my love of fitness and made me yearn for that sense of camaraderie you get from training with like-minded people.

Whether Hyrox will return to New Zealand remains uncertain. But I’m ready to start from square one and see how far I can go—just in case it does.

Source: thepost

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.