Your Complete Guide to HYROX Workouts and Competitions
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In recent years, the fitness world has witnessed the rise of HYROX, an innovative competition that seamlessly blends endurance and functional strength.
Originating in Germany in 2017, HYROX has rapidly gained global popularity and attracted both elite athletes and fitness enthusiasts. If you’re reading this, it’s likely because HYROX has caught your attention, too! Well, let’s show you all there is to know about the popular fitness movement.
What is HYROX?
HYROX is an indoor fitness race that combines running with functional workout stations. Participants are challenged to complete eight consecutive rounds, and each round consists of a 1-kilometer run followed by a functional exercise.
The event is designed to test both cardiovascular endurance and muscular strength, making it a comprehensive assessment of overall fitness. Unlike many other fitness competitions, HYROX events are standardized worldwide, ensuring consistency in the race format and allowing participants to compare their performances globally.
What Are the 8 HYROX Exercises?
In a HYROX competition, participants face eight workout stations, each of which is preceded by a one-kilometer run. Sounds intense, right? Let’s go over what each workout station involves.
SkiErg (1 km): Participants simulate cross-country skiing with a ski ergometer, engaging the upper body, core, and legs to pull the handles downward.
Sled Push (50 meters): Athletes push a weighted sled over a 50-meter distance. This demands significant lower-body strength and power.
Sled Pull (50 meters): This exercise requires participants to pull a weighted sled for 50 meters. Upper body strength, particularly in the back and arms, as well as grip endurance, would be a big boost in this workout station.
Burpee Broad Jumps (80 meters): Testing cardiovascular fitness and full-body strength, this workout station combines a traditional burpee with a forward jump. Participants perform this sequence repeatedly to cover an 80-meter distance.
Rowing (1 km): On a rowing machine, athletes row one kilometer, engaging multiple muscle groups, including the legs, back, and arms, while also challenging cardiovascular endurance.
Farmers Carry (200 meters): Participants carry kettlebells in each hand over a 200-meter course. This station focuses on grip strength, shoulder stability, and core engagement.
Sandbag Lunges (100 meters): With a sandbag on their shoulders, athletes perform walking lunges for 100 meters, targeting the quadriceps, hamstrings, and glutes.
Wall Balls (100 repetitions): Participants perform 100 wall ball throws, which involve squatting below a 90-degree angle and then propelling a medicine ball to a target on the wall. This complex activity combines lower-body strength with upper-body coordination.
How Much Do You Have to Run During HYROX?
In a typical HYROX event, you run one kilometer between each of the eight workout stations, so you run a total of eight kilometers during the race.
However, HYROX participants must run a little more than eight kilometers in total because of Roxzone. The Roxzone is part of a HYROX competition venue that separates the running area from the workout stations.
Typically, the workout stations would be located in the center of a venue, while the running area would go around the workout station. Because participants have to shuffle between the workout stations and the running area, they will run more than eight kilometers. So, HYROX racers have to strategize for this extra distance, which could add up to almost one kilometer by the end of the race.
What Are the Benefits of HYROX Workouts?
Full-Body Conditioning
HYROX events are structured to alternate between a 1‑kilometer run and a functional workout station (such as sled pushes, burpee broad jumps, or sandbag lunges). This format forces you to engage both your cardiovascular system and multiple muscle groups throughout the body.
The variety in movement patterns also mimics real-life activities, leading to better overall functional fitness that can translate into improved daily performance and reduced risk of injuries.
Structured, Measurable Performance
Every HYROX event follows a standardized format — eight rounds of running and workouts. This means performance can be broken down into clear, quantifiable segments. Athletes wear timing chips that capture split times for each 1‑kilometer run and each workout station, giving them precise feedback on their performance.
This data-driven approach allows athletes to track progress over time, set specific goals, and tailor their training to address any weak areas. The consistent structure not only makes training more efficient but also adds an element of friendly competition as HYROX athletes can compare their numbers to those of other athletes from different parts of the world.
The Community and Competitive Spirit
HYROX has grown into a global fitness phenomenon, and part of its appeal is the vibrant community it fosters. Whether you’re competing individually, as a pair, or in a team relay, you’re joining a network of athletes who share similar challenges and aspirations.
This communal atmosphere, where training sessions, local events, and global competitions bring people together, provides both motivation and accountability. This social aspect not only helps boost mental resilience but also creates a supportive environment that encourages you to push your limits and celebrate improvements, no matter how small.
How Does a HYROX Competition Work?
Alternating Running and Workout Stations
A HYROX competition starts with a 1-kilometer race, after which competitors move to the first workout station, the SkiErg. After the first workout station, another 1 km run happens, and after that, athletes move on to the next workout station. The competition continues like this until athletes have run eight kilometers in total and have finished all the workout stations listed above.
Standardized Format and Timing
All events are held indoors in large exhibition halls, which ensures that every competitor faces the same conditions. Athletes wear timing chips that record their split times for both the runs and the workout stations. This precise data is used not only for ranking purposes but also for athletes to analyze their performance and track improvements over time.
Divisions and Transition Areas
While the running and workout distances remain consistent, the weights or repetitions at the workout stations can vary based on the competition division (for example, Open vs. Pro). Additionally, there’s a designated transition area, the Roxzone, where athletes move between the running track and the workout stations.
Overall, HYROX is designed to be a comprehensive test of functional fitness, combining cardiovascular endurance, strength, power, and agility in one event. This structure not only creates a challenging race but also allows athletes to compare performances globally.
Final Thoughts
HYROX offers a unique blend of endurance and functional strength training, appealing to those seeking a comprehensive fitness challenge. Its standardized format and global reach make it an exciting option for athletes worldwide.
Whether you're a seasoned competitor or new to fitness racing, HYROX provides a platform to test and enhance your physical capabilities. HYROX is open to anyone above the age of 16. To register for any upcoming competition, just head over to the website: https://hyrox.com/find-my-race/.
Frequently Asked Questions
How is HYROX different than CrossFit?
HYROX and CrossFit are both high-intensity fitness disciplines but differ in structure and focus. HYROX features a standardized race combining running and functional exercises. In contrast, CrossFit offers varied daily workouts that blend weightlifting, gymnastics, and cardio, aiming to develop all-around fitness and adaptability.
Additionally, HYROX movements are straightforward, making them accessible to a wide range of fitness levels, whereas CrossFit includes complex movements that may require more time to master.
Is HYROX harder than a marathon?
Determining whether HYROX is harder than a marathon depends on individual strengths and training backgrounds. HYROX combines running with functional exercises, demanding both strength and endurance and typically takes around 90 minutes to complete.
Conversely, a marathon focuses solely on running over 26.2 miles, testing prolonged endurance. Some athletes find HYROX more intense due to its varied physical demands, while others consider marathons more challenging because of their duration.
Can a beginner do HYROX?
HYROX is designed to be inclusive, offering various divisions such as Open, Pro, Doubles, and Relay to accommodate different fitness levels. While the event is challenging and combines running with functional exercises, many individuals with a basic level of fitness can complete it successfully.
Main image credit: Alexandre ricart / Unsplash
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
