Are you looking for the ultimate fitness challenge that tests your endurance, strength, and mental grit? Enter HYROX—a global fitness competition designed for athletes of all levels. Whether you’re a seasoned competitor or a first-timer looking for a new way to push your limits, HYROX offers a unique blend of running and functional workouts that will put your fitness to the test. In this guide, we’ll break down the HYROX format, highlight key workouts, and provide training tips to help you prepare for race day.

What is HYROX?

HYROX is a global fitness competition that combines functional fitness with endurance racing. Designed for athletes of all levels, the event consists of eight functional workout stations, each separated by a 1-kilometer run. The goal? Complete the race as fast as possible, testing your strength, endurance, and mental toughness.

HYROX competitions attract CrossFit athletes, runners, obstacle course racers, and everyday fitness enthusiasts looking to challenge themselves in a unique way. With divisions ranging from Open to Pro and even Doubles and Relay formats, HYROX is accessible to beginners and elite competitors alike.

The HYROX Workout Format

A standard HYROX event includes eight rounds of the following structure:

1K Run
Workout Station

This sequence is repeated eight times with the following workout stations:

1. SkiErg – 1,000m

The race starts with a 1,000-meter SkiErg, demanding upper body strength and efficient pacing. Strong pulling mechanics and controlled breathing are key here.

2. Sled Push – 50m

Athletes push a weighted sled across a 50-meter distance. This exercise challenges lower-body power, grip strength, and cardiovascular endurance.

3. Sled Pull – 50m

The sled pull requires athletes to drag a heavy sled over 50 meters using a rope. It tests upper body and grip strength while engaging the posterior chain.

4. Burpee Broad Jumps – 80m

A full-body movement, the burpee broad jump requires explosive power and endurance. Athletes must complete an 80-meter distance through repeated burpee jumps.

5. Rowing – 1,000m

Athletes transition to the rowing machine for a 1,000-meter row, demanding full-body endurance and strategic pacing.

6. Farmer’s Carry – 200m

Carrying heavy kettlebells for 200 meters challenges grip strength, core stability, and muscular endurance.

7. Sandbag Lunges – 100m

Athletes perform walking lunges while carrying a sandbag on their shoulders, covering a 100-meter distance. This tests leg endurance and stability.

8. Wall Balls – 100 Reps

The final station involves 100 wall ball shots to a target. This full-body movement requires strength, coordination, and endurance to complete under fatigue.

How to Train for HYROX

If you’re preparing for a HYROX competition, your training should focus on improving endurance, strength, and functional movements. Here are some key workout strategies:

1. Running Intervals

Since HYROX includes 8 kilometers of running, interval training is crucial. Try 400m to 1K sprints with minimal rest to simulate race conditions.

2. Strength Training

Building strength for sled pushes, pulls, and carries is essential. Squats, deadlifts, and lunges should be staples in your routine.

3. Functional Workouts

Include movements like SkiErg, rowing, burpees, and wall balls in your sessions to mimic race challenges.

4. Grip & Core Work

Since sled pulls, farmer’s carries, and rowing demand grip and core strength, exercises like dead hangs, planks, and weighted carries are beneficial.

5. HYROX-Style Workouts

Simulate the event by setting up circuits that combine running with functional exercises. Example:

800m run
500m SkiErg
40m sled push
40m sled pull
20 burpee broad jumps
500m row
100m farmer’s carry
50 sandbag lunges
50 wall balls Repeat for time.

Final Thoughts

HYROX is a challenging yet rewarding fitness competition that tests strength, endurance, and mental grit. Whether you’re a seasoned athlete or a fitness enthusiast looking for a new goal, training for HYROX can elevate your fitness to the next level. By incorporating running, functional workouts, and strength training into your regimen, you’ll be race-ready in no time.

Thinking about signing up for your first HYROX event? Start training now and embrace the challenge!