What is Hyrox? Your Comprehensive Guide to the Ultimate Fitness Competition

Hyrox is a global fitness phenomenon that’s rapidly gaining traction. It’s a unique blend of functional training exercises and endurance running, dialled up to the extreme.

Think of it a tough gym circuit and 8km rolled into one! This high-intensity workout comprises eight 1km runs interspersed with various functional workouts for an overall distance of 8km. Designed to test every facet of your physical strength and stamina, Hyrox is far from your average fitness challenge.

But don’t be fooled by this intimidating description. As with any fitness event, there are tiers to the game that allow people from all walks of life to take on the challenge, the events strapline is “Hyrox is for everyone”. All of the movements can be learned quickly, you run laps so your supporters can cheer you on every few minutes and best of all it’s inside! 

Is Hyrox a good workout?

You might be wondering what makes it so special. The answer is two fold…

Firstly, it’s a unique combination of eight 1km running courses intermixed with functional workouts. This innovative approach to fitness not only tests your physical strength but also your mental fortitude.

• Running: You’ll find yourself tackling a total of 8km throughout the event.
• Functional workout stations: Expect to face off against sled pushes, burpee broad jumps, wall balls and more.

In essence, it’s like combining a CrossFit workout with an endurance race!

Secondly, Hyrox has nailed the competitive element of fitness. Creating a workout that can be replicated in different locations, athletes can directly compare their efforts to anywhere else in the world! There’s a world record for every level of competition and thousands of athletes trying to beat it.

Global Appeal

It’s not just about the challenge though. Hyrox has garnered international attention for its inclusivity, welcoming athletes from all walks of life:

• Regardless of age or fitness level
• Whether you’re a professional athlete or just starting out
• Individuals and teams alike are welcome

This wide appeal has seen participation numbers skyrocketing — in fact, over 75,000 people worldwide have competed in a Hyrox event!

A Test Like No Other

So there you have it — that’s what Hyrox is all about. It’s challenging yet inclusive; competitive yet fun; physically demanding yet incredibly rewarding. But don’t take our word for it — why not give it a try yourself? After all, seeing (and doing) is believing!

HYROX Competition Divisions

To cater to a diverse set of athletes, the competition is divided into several divisions. Here’s a breakdown:

Open Division

This is the entry-level division and is open for all. Whether you’re a newbie aiming to try out a new fitness challenge or someone looking to gauge their performance, the Open Division is an ideal starting point.

No minimum performance level is required, making it perfect for those just dipping their toes into the world of HYROX.

Pro Division

The Pro Division is for seasoned HYROX participants and elite athletes who have substantial experience in functional fitness and/or running.

Participants in this category typically have prior race experience and aim to compete at the top levels.

The workouts in this division are more challenging, and the competition is fierce.

Doubles Division

The Doubles Division allows two participants to team up and tackle the HYROX challenge together.

This promotes teamwork and offers an exciting dynamic, as both participants share the workload and motivate each other throughout the race.

It’s an excellent choice for those who enjoy collaborative workouts and offers a different kind of challenge compared to individual races.

Masters Division

Specifically designed for athletes who are 40 years and above, the Masters Division allows older fitness enthusiasts to compete amongst their peers.

Despite the age bracket, the intensity remains high, showcasing that age is just a number when it comes to physical prowess and determination.

HYROX Relay

A team-based challenge where groups can participate in a relay format. This adds a strategic element to the competition as teams decide on the order of athletes and their respective workouts.

It encourages camaraderie, team spirit, and offers a thrilling atmosphere as teams race against time and each other.

Each division in the HYROX competition is designed with a particular audience in mind, ensuring that everyone, regardless of their fitness level or age, can find a suitable challenge. The competition promotes inclusivity, camaraderie, and the sheer joy of physical achievement. Whether you’re a seasoned athlete, a weekend warrior, or someone seeking a novel challenge, HYROX has a division waiting for you.

What Exercises are in a Hyrox Event?

You’ve likely heard of the term ‘Hyrox’ tossed around in fitness circles, but what exactly does it entail? Let’s delve into the specifics.

A Unique Fitness Challenge

Hyrox is essentially an indoor fitness competition that combines functional training and endurance. It’s designed to test your physical strength, stamina, and mental fortitude through a series of exercises.

So you’re probably wondering, “What types of exercises will I encounter at a Hyrox event?” Well, here’s what you can expect:

The Event

A Hyrox event consists of eight “rounds” with each round having two components – running and functional workout stations. Here is a breakdown:

• Running: Each round begins with a 1km run, usually four 250m laps around the area, which totals 8km throughout the event.
• Functional Workout Stations: After each run, you’ll transition into one of the seven different workouts. Here’s what they look like:

Functional Workout Stations

1. Ski Erg 

1000m SkiErg

The first HYROX workout station is 1000m on the Ski Erg. This erg predominantly targets the arm, shoulder & core muscles, however when done efficiently, it also involves muscles in the lower body – making the Ski Erg a full body workout.

2. Sled Push 

The second workout station is 50m of Sled Push. This is one station you do not want to come unprepared for… so make sure you try it out at least once before your race and invest in some grippy shoes! This movement targets the lower body muscles, including the entire posterior chain, core & anterior thigh muscles in particular.

3. Sled Pull 

Get ready to use your glutes, back, biceps & entire trunk during the workout station three – 50m of Sled Pull.

4. Burpee Broad Jumps

Born in 1939, the fourth workout station is a full body workout that is both loved and hated at the same time. Trying these for the first time may feel hard, but many of our regular athletes now consider this station to be one of their favourites!

5. Rowing

Station number five is the second ergometer in this fitness race. 1000m of rowing marks the beginning of the second half of your HYROX race.

6. Farmers Carry

For 200m of Farmers Carry, engagement of your upper back muscles, core & grip strength is required. This workout station is easy to practise on your weekly shop…

7. Sandbag Lunges

10, 20 or 30 kilograms on your back whilst lunging? Welcome to workout station number seven. Primarily targets the thigh and glute muscles, this one is a burner…

8. Wall Balls

The final station… Wall Balls. With the finish line in sight, it’s time to finish your race in style & join the #HYROXFAMILY.

Tailored for All Levels

The beauty of Hyrox is its inclusivity; it’s not just for elite athletes but also aims to challenge everyday fitness enthusiasts. Depending on your level of fitness or confidence, there are different divisions: Men/Women, Doubles (two participants) and Relay Teams (four participants).

Remember! This isn’t about being the fastest or strongest; rather it’s about challenging yourself and pushing past your limits. So lace up your trainers, set those goals high – because at a Hyrox event – you’re the athlete!

How Much Does Hyrox Cost?

So, you’re interested in getting involved with Hyrox, and now you’re wondering about the cost? Let’s break it down for you.

Event Registration Fees

Firstly, the most obvious expense is the event registration fee. As a participant, you’ll need to pay this to secure your spot in any Hyrox competition. Prices vary depending on when you register and what event you’re entering but it generally starts at £99.

Training Costs

Next up is training. If you’ve got access to a well-equipped gym, great! You might not incur additional costs here. However, if special equipment or professional guidance is required, there could be expenses involved. Here’s what some typical costs might look like:

• Gym membership: Starting from around £20 per month
• Personal trainer sessions: Approximately £30-£50 per hour

Gear and Equipment

You wouldn’t go into battle without armour, would you? The same applies to Hyrox – having the right gear can make all the difference! Here are some potential costs:

• Sportswear (tops & bottoms): You’re looking at anywhere from £20 – £100
• Functional training shoes: Expect to spend around £60 – £130
• Water bottle/hydration pack: These can range from about £10 -£40

Before diving headfirst into spending on new equipment though, consider whether what you currently own might suffice.

That should give a decent understanding of what getting involved with Hyrox could potentially set back financially. Remember that while there are costs associated with participating in such events – and they can add up – it’s also an investment in your health and wellbeing.

Where do Hyrox events take place?

Hyrox events are truly global, taking place in numerous countries across the globe. Whether you’re based in North America, Europe or Oceania, there’s likely a Hyrox event happening close to home.

North America

If you’re in the United States or Canada, keep your eyes peeled for upcoming events. Major cities like New York, Los Angeles, and Toronto have all played host to these adrenaline-fueled competitions.

Europe

In Europe? You’re spoilt for choice as well. Germany is considered the birthplace of Hyrox and continues to be a hotbed of activity with cities such as Hamburg, Berlin and Munich regularly on the calendar. Beyond Germany, UK’s vibrant capital London along with Amsterdam in Netherlands often find themselves part of the international circuit.

Oceania

Down under in Australia? Sydney has been known to host a Hyrox event too!

To give you an idea of how widespread these events are, here’s a snapshot:

Remember though: locations can change annually based on various factors like participant interest and logistical considerations. Hence it’s always best to check out their official website or social media channels for the most up-to-date information.

The beauty of Hyrox is that it brings together fitness enthusiasts from different corners of the world – not just geographically but also culturally. So wherever you find yourself competing next time round – whether it’s under the bright city lights of New York or amidst Berlin’s historical backdrop – know this: every Hyrox location offers its own unique experience worth cherishing!

Your journey into this exciting world doesn’t end at mere participation either; immerse yourself fully by soaking up local cultures and creating lasting memories off-field too! After all, who said workouts can’t be fun?

Who can participate in Hyrox events?

Wondering who’s eligible to take part in a Hyrox event? You’ll be pleased to know it’s open to everyone. Regardless of your fitness level, age, or sporting background, there’s room for you on the Hyrox stage.

Age and Fitness Level

First things first: let’s talk about age and fitness. There is no upper age limit for participation. Providing you’re over 16 years old, you’re good to go! For those under 18 though, parental consent is a must-have. As for physical condition – don’t sweat it! It doesn’t matter if you’re a gym bunny or more accustomed to the comfort of your couch; Hyrox is an inclusive event that encourages people from all walks of life.

Age Group	Parental Consent Required
16-18	Yes
19+	No

Experience Level

You might think past experience in similar events would be beneficial when participating in Hyrox – but it’s not necessary at all. The beauty of this competition lies in its adaptability: whether you’re a seasoned athlete or just getting started with regular exercise, there are different categories designed specifically for varying levels of expertise:

• HYROX Women/Men: Open category
• HYROX Pro Women/Pro Men: For experienced athletes
• Doubles (Mixed/Women/Men): Teams of two

But remember, regardless of the category chosen, every participant has one common goal – pushing their limits!

Health Considerations

While everyone can join the fun at Hyrox events, it’s crucial that each participant ensures they’re physically fit and healthy enough for this endurance challenge. If you’ve got any underlying health conditions or concerns about your ability to compete safely, do consult with your doctor prior to signing up.

Embrace the opportunity and enjoy what could potentially be one of the most rewarding experiences ever – competing in a hyrox event! Just keep these considerations in mind as you prepare for this exciting journey. After all, your safety should always come first.

How Fit Do You Have to Be for Hyrox?

When it comes to HYROX, you might be wondering just how fit you need to be. Well, here’s the scoop: while HYROX is indeed a demanding physical event, it doesn’t require you to be an elite athlete or fitness fanatic. Instead, what counts most is your determination and willingness to push through challenging workouts.

Understanding the Physical Requirements

Firstly, it’s essential to understand what HYROX involves. It’s a competition that mixes running with functional training exercises. The total distance covered during a HYROX event is 8km of running interspersed with eight different workouts involving kettlebells, sandbags and more.

Each workout station targets different muscle groups and requires varying levels of strength and endurance. Therefore, having a well-rounded fitness level can certainly give you an edge in this competition.

A Guide For Beginners

If you’re new to fitness or have never participated in such events before, don’t worry! Many beginners participate in HYROX competitions worldwide every year. Here are some points for your preparation:

• Begin by incorporating both cardio and strength training into your regular routine.
• Regular practice of functional training exercises will help increase your overall stamina.
• Adequate rest days are as important as workout days for muscle recovery.

Remember that everyone has their own pace; do not push yourself too hard too soon.

What About Advanced Fitness Levels?

For those who already have an advanced level of fitness, HYROX can still pose a challenge due to its unique combination of disciplines. To prepare:

• Intensify your workouts gradually.
• Include high-intensity interval training (HIIT) sessions for improving cardiovascular health.
• Add heavier weights into strength-training routines to boost muscle endurance.

In conclusion, while being fit does provide an advantage in HYROX events, it isn’t reserved solely for super-fit individuals. With consistent effort and targeted training—no matter where you’re starting from—you could find yourself crossing the finish line sooner than you think!

How is Hyrox different from CrossFit?

Let’s dive into the unique world of Hyrox and see how it stands apart from the well-known fitness regimen, CrossFit.

The Core Difference

Hyrox is a test of fitness and CrossFit is a strength and conditioning program. You may have seen the CrossFit Games on Netflix or TV and it is easy to assume that all CrossFitters do what you see, but this isn’t the case. Generally, a CrossFitter will develop proficiency in many different weightlifting, gymnastics and monostructural movements like running and rowing. Then, at a CrossFit competition, test some of those components together in what’s referred to as a WOD. The general premise is to prepare for the unknown and unknowable as the movements you practice can appear in many different formats and combinations.

Comparing it with CrossFit

Hyrox on the other hand is a structured test of fitness. It consists of the same workout stations and running components, in the same order and in the same format. It allows new athletes to prepare with precision and practice the exact test they will complete.

Weighing Up Your Options

So which one should you choose… why choose?! 

Hyrox is very accessible as we have mentioned, in order to tackle the test it would require you to incorporate some event-specific movements into an otherwise general test of fitness. 

So why not try a CrossFit class, make sure you’re incorporating the Hyrox movements into your weekly training and when you’re ready, step outside of the CrossFit gym. 

CrossFit agrees! They preach learning and playing new sports within their methodology. 

“CrossFit in 100 words”

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

Routine is the enemy.

Keep workouts short and intense!

Regularly learn and play new sports

How to train for a Hyrox event?

Ready to take on the challenge of Hyrox? It’s unique, it’s intense, and you’ll need a comprehensive and personalised training plan. To excel in this demanding race, you’ll want to focus your preparation around three key areas: endurance, strength and flexibility.

Boosting Endurance

Endurance is crucial for surviving the long stretches of running in Hyrox events. You’re looking at 8km of running dispersed throughout the competition. Here are some bullet-pointed tips:

• Start with basic cardio exercises like jogging or cycling
• Gradually increase your distance each week
• Incorporate high-intensity interval training (HIIT) into your workouts

Building Strength

The other half of the Hyrox equation lies in strength. You will be expected to perform various functional exercises at different stations. Focus on these aspects:

• Compound movements such as squatting and deadlifting
• Upper body workouts including pull-ups, push-ups, and rows
• Core strengthening exercises

Enhancing Flexibility

Finally, don’t overlook flexibility. Good flexibility can enhance performance and prevent injuries during the race. Try out these practices:

• Regularly incorporate stretching into your routine
• Yoga can be beneficial for improving overall flexibility
• Dynamic warm-ups before every workout session are essential

In addition to these focused areas of training, remember that nutrition plays an integral role in preparing for any athletic endeavour like Hyrox. Fuel yourself with balanced meals rich in protein, complex carbohydrates and healthy fats.

Training for a Hyrox event isn’t easy but with determination and proper preparation, you can conquer this challenge! Make sure you give yourself plenty of time to train effectively – most athletes start their preparation months ahead.

Better yet! Try out our Hyrox HAC Calculator and get your very own personalised training program