A new type of fitness event called HYROX has been growing in popularity and attracting athletes of all abilities to participate in a unique test of endurance and functional fitness.
So, what is HYROX? Well, in this post we will uncover what a HYROX event looks like and how you can get involved!
WHAT IS HYROX?
Founded in 2017, HYROX is an indoor fitness race that combines 1km running intervals in between 8 functional workout stations
HYROX events are hosted in large indoor exhibition halls, full of competitors, spectators and plenty of noise and energy!
HYROX aims to be accessible for all ages and abilities and brands itself as “The Sport of Fitness Racing”. The structure and format of a HYROX race is the same no matter where you are in the world. HYROX competitors are able to track their performance on a world leaderboard which are classified in age divisions reaching 70+!
Athletes can compete in HYROX individually or as part of a team, there will be a format for everyone and the functional workout stations are not hugely technical so after a few months training most people should be well placed to complete a HYROC event.
For elite athletes, there is an annual world championship that attracts some of the world’s finest athletes to compete over two days and culminates with a big closing party
WHAT ARE GTEH 8 HYROX EXERCISES?
A HYROX event follows the same format no matter where you are in the world. Athletes are required to run 1km and then perform a functional workout, this process is repeated 8 times.
The order of the workouts does not change, these are set out below:
- Ski Erg 1000m
- Sled Push 50m
- Sled Pull 50m.
- Burpee Broad Jumps 80m
- Rowing 1000m
- Farmers Carry 200m.
- Sandbag Lunges 100m
- Wall Balls 75 or 100x
The weights used for the sled, farmers carry and lunges will vary depending on the class of event, otherwise each workstation is standardized.
WHAT IS THE DIFFERENCE BETWEEN HYROX & CROSSFIT?
There are clearly similarities between HYROX and CrossFit, both genres emphasise functional movements and intense workouts but the formats are quite clearly different
A HYROX competition will often feature many CrossFit athletes as the 8 functional workouts are movements that can be found in a traditional CrossFit WOD so the transition to competing in a HYROX event is relatively straightforward, the main difference will be that there is more of a focus on running in HYROX .
CrossFit will also require a far broader set of skills including the Olympic lifts, and mastery of movements like the muscle up and handstand walk. Entry level for competitive CrossFit is significantly higher than Hyrox which prides itself on being open to athletes of all levels.
As mentioned, HYROX features a fixed schedule of exercises so athletes know exactly what they will be expected to do.
WHAT DOES A HYROX EVENT LOOK LIKE?
To enter an event, participants must be aged 16 or over and there are 4 race divisions.
- Open: Standard Hyrox format, should be accessible for all athletes
- Individual Pro: A more challenging version of the Open which basically means heavier weights for the sled, farmers carry, lunges and wall balls.
- Doubles: Teams of pairs compete to complete an Open-level race. Both team members run the 1km intervals, but the workouts are split between the pairs.
- Relay Teams: Teams of 4 split the workouts, this is the least demanding of the formats.
There are no time caps on any of the Hyrox events. The average time to complete the race tends to be around 90 minutes but there is absolutely no issue if the course takes a lot longer to finish, as long as can physically finish, you’ll be well-supported to get over the finish line!
Results are published after each event and categorized into age bandings –
16-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-64
65-69
70+
Events take place all over the world including the US, Europe, and the Middle East. For a full event list, click here
HOW TO TRAIN FOR A HYROX EVENT
Hyrox places significant demands on the body so appropriate preparation through training is essential to avoid injury and maximise performance.
As the race format is fixed, training can be tailored to the event. It is important to practice the actual exercises not just to benefit performance but also to ensure you can satisfy the movement standards that il be required by the judges on race day.
RUNNING
Running accounts for 50% of the events in HYROX so is important! You will need to be able to run 8 x 1km intervals on the day plus a little bit extra between events.
If running is something you have managed to avoid, then gradually building up the distance and intensity is a sensible approach to avoid the risk of injury.
For more experienced runners, interval running alongside some functional work is a good way to replicate the demands of race day.
Remember that in Hyrox, you will need to be able to run directly after taxing your body with a functional workout so it makes sense as you get nearer to the race date to structure your training so you are running in a pre-exhausted state which will help your performance on the day.
STRENGTH TRAINING
Strength training is another important area to focus on, those sleds will not move themselves!
Programming a session or two a week to hit some of the standard compound lifts like squats, deadlifts and bench press will serve you well. Focus on performing the movements with good form and you’ll want to use a weight that allows you to work in the 5-8 rep range (high weight / low reps!)
HYROX WORKSTATIONS
Given the prescribed HYROX format, we can work on technique and competency in the movements themselves. The workouts are not particularly technical, but you do not want to be using the ski-erg for the first time on race day.
Given the prescribed HYROX format, we can work on technique and competency in the movements themselves. The workouts are not particularly technical, but you do not want to be using the ski-erg for the first time on race day.
Most gyms these days have floorspace dedicated to functional workouts so hopefully, you can access the equipment in your local gym. If not, HYROX does have a number of affiliated gyms across so you could also check if you have one local to where you live.
HYROX SIMULATIONS
As we know the format and sequence of events, it is of course possible to perform a full Hyrox event as part of your training.
You could build towards performing a run-through of a full event as you get nearer to the race day but generally, you’ll likely benefit a lot more by performing scaled-down versions to allow your body to repair and recover which is likely to be a far more efficient way to train.
The best way to train for many of these events will not be to just replicate the event themselves. Targeted strength and conditioning work will be wholly transferable so combine this with some event-specific training and you will be well placed!
ADVANTAGES OF HYROX
Health & Fitness Benefits – Training for a HYROX event will have a range of benefits. You should see improvements in strength, cardiovascular fitness, and general well-being. Additionally, the functional aspect of the workouts will also improve your functional mobility which will be useful for day-to-day life.
Goal Orientated – Whether you are training for your first event or trying to beat your last time, it is pretty easy to set goals that will help to motivate and inspire you to train and compete.
Accessibility – As already mentioned, HYROX prides itself on being open to all. The different divisions and entry formats offer a broad range of options for individuals or teams and the workouts themselves are not prohibitively difficult for beginner or intermediate competitors.
Community – Similar to Crossfit, Hyrox has built a very supportive and motivational community. This spirit and culture is evidenced at Hyrox event as well as on social media where HYROX competitors keenly engage with each other.
WRAP UP
It is not hard to see why HYROX has become so popular. The open nature of the format and general uplifting of the vibe of the race events will attract athletes of all abilities to test themselves in a fun and supportive environment.
Training for a HYROX event will also improve your stamina and functional fitness so if HYROX is something you would like to pursue, take a look here to register for an event and be sure to let us know how you get on!!
If you’d like to see a bit more about how an elite event looks, below is a short documentary from the 2021 World Championship race.
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