THE HEAT IS ON, stadium music pumping SCRILLX and Imagination Dragons, and thousands of people in their undies. It’s my second week of June and 5,300 Hyrox competitors at New York Pier 76. I’m sweaty and just pushing through the crowds to the warm up area at the Hudson Valley Wing. We have 8 movement stations 1km long that will be combined into a CrossFit, Half marathon and urban obstacle course.
HYROX is a CrossFit friendly challenge, with a standardized format across all global events. This means you can measure your performance and progress. The Open category is a tough but achievable race, so everyone can participate regardless of fitness level. Beyond competition HYROX training is a great way to improve overall fitness, combining strength with treadmill or outdoor runs. It’s a holistic approach to fitness that complements and adds to your traditional CrossFit training.
Want me to elaborate on something specific about HYROX or CrossFit?
HYROX is no joke. It’s like CrossFit had a baby with an endurance race and the baby grew up on steroids. The event is 8km of running with strength exercises that will make your muscles weep.
The Breakdown:
- 8 x 1000m runs (Yes, that’s 5 miles total)
- With fun little treats like sled pushes, burpees and rowing in between
Sounds easy, right? Wrong. By the 3rd km I was questioning all my life choices.
The Good:
Full body workoutTests strength and endurance
Awesome community
The Tough:
It’s brutal. Period.Requires training
You’ll find muscles you didn’t know existed
Is it worth the hype? Hell yes. HYROX pushes you to your limits and then some. It’s not just another fitness trend – it’s a real test of overall fitness that will have you coming back for more (after you can walk again, that is).
My advice? Start training now. Mix up your training with HIIT, strength and endurance runs. And maybe invest in some good shoes.
Stay tuned for my next post “HYROX Training 101: How to Do Your First Race Without Dying”!
Who’s in for the HYROX challenge? Comment below and let me know if you’re crazy enough to try it!
What is Hyrox?
Hyrox is a global fitness race established 2017 that combines functional strength training, high-intensity interval training (HIIT) and endurance training into one event. Imagine running a km, then straight into a functional movement like a sled push or burpee broad jump and repeat that 8 times. Sounds tough right? It is! But don’t worry Hyrox is for all fitness levels so whether you’re a seasoned athlete or just starting out on your fitness journey.
The format is simple but tough: 1km run followed by 1 functional movement, repeat 8 times. This ensures you get a full body workout that tests strength and endurance. With events all over the world Hyrox is a global fitness race for the average gym goer to have their own race to train for. So if you want a new fitness challenge that’s fun and tough Hyrox might be for you.
What’s in a Hyrox?
You need to know how this strength/endurance indoor competition works. The format of each Hyrox race is the same, each competition has a maximum of 8 rounds, each round is 1km run followed by a different activity involving the same exercise:
Our Sport is Hyrox
Hyrox is a global fitness competition for everyone. Participants from different countries compete in the same way. This is an 8 minute run followed by a functional movement repeat, the race starts with 1km of running, then 1km of cycling, repeat 8 times.
Mass Participation
Hyrox is truly for everyone: with four different race types Hyrox is for all fitness levels. Generally a heavier weight is harder for beginners. Doubles - Find a partner and do the challenges in pairs. Relay – bring a friend or family and do the Relay where the whole team has to do 2km and 2 exercises twice.
Global Fitness Race Results & Rankings
Almost every participant wearing a timecard gets official finish times. Hyrox Global Rankings are based on the same event, class and even age groups. The report after the race allows you to see every split time so you can train more and race smarter next time.
Why is HYROX so tough but doable?
The event is the same format anywhere in the world, despite being different to traditional endurance events or obstacle races. 8 fitness stations with 1km run in between. Is that so easy? The standardised format ensures the same race and equal opportunities for all. Jan 2020
Benefits of Hyrox
Doing Hyrox comes with many benefits that goes beyond just finishing the race. Here’s what you can expect:
- Better Athletic Performance: The combination of strength and endurance training in Hyrox will boost your performance in the gym. You’ll find your lifts get better and your overall athleticism will sky rocket.
- Fat Loss: The intense cardio and strength exercises in Hyrox are great for burning fat. If weight loss is one of your goals Hyrox training will help you achieve it.
- Everyday Activities: Hyrox training will improve your strength, flexibility and mobility so everyday tasks will be easier. Whether it’s carrying groceries or climbing stairs you’ll notice a difference.
- Motivation and Variety: Hyrox provides a new challenge that will reignite your motivation. The different exercises will keep your training interesting and prevent boredom.
- Social Event: One of the best things about Hyrox is the community. It’s a social event that brings athletes together and creates a sense of belonging.
In short, Hyrox isn’t just about the race; it’s about the journey and the improvements you make along the way.
How long do you need to train for a HYROX?
However for a consistent training period three to four days a week then eight weeks training might be enough. Hyrox runs at 50%, so is good for runners both for strength training and for endurance training. 2022
Safety and Injury Prevention
Hyrox is intense and demanding but can be done safely with the right precautions. The exercises are designed to minimize injury risks but you need to take some extra steps to ensure your safety:
- Good Shoes: Invest in good shoes. Good shoes will prevent injuries and give you the support you need during the race.
- Well Structured Training Plan: A periodised training plan is key to avoiding injuries. Gradually increasing the intensity and volume of your training will allow your body to adapt and reduce the risk of overuse injuries.
- Listen to Your Body: Listen to how your body feels. If you’re feeling pain or extreme fatigue take a break. Rest and recovery is just as important as training.
- Post-Race Report: After the race Hyrox will provide a post-race report. This report will help you analyze your performance, identify areas for improvement and set new goals for your next race.
Remember Hyrox is tough but it’s also about having fun and pushing yourself safely. With the right preparation and mindset you can enjoy the race and get the benefits without the risks.
By following these guidelines you can have a safe and enjoyable Hyrox experience that will test your physical limits and enhance your overall fitness journey.
Created by Upsolut Sport founder Christian Toetzke to combine functional movement and running for a fitness competition. Mintra Tilly wrote the race and the rules. 1km running followed by 8 reps.
8 HYROX exercises. 1km Skierg. 50m sled pushing. 50m ropes. 80m burpe wide jump. 1km rowing. Approximately 300m farming carry. 200m run. 100 wallballs for men and 75 for women.
How is HYROX different from CrossFit?
HYROX is a challenge for CrossFit athletes, a standardized competition format across all global events. This allows you to measure your performance and progress. Beyond competition HYROX is a great way to improve your overall fitness, strength training combined with endurance on treadmills or outdoor runs. It’s a well rounded approach to fitness that complements and adds to your traditional CrossFit training.
Is HYROX tougher than CrossFit?
CrossFit is the highest level as the body needs to understand more than 10 different movements to prepare for the few races that occur. Hyrox offers progression and the opportunity to compete at the pro level and lift heavier weights after you slow down to 1 race per race.
What is the typical workout for HYROX? first lets look at the exercises.
3 EXERCISES TO TRAIN FOR HYROX
Here are 3 exercises to train for HYROX, with suggested "DOSEs" (short workout segments) to add to your training:
Sled Push/Pull
- Simulates the sled push and pull events in HYROX
- DOSE: 3-5 sets of 20m sled push followed by 20m sled pull
- 2-3 times per week
Burpee Broad Jumps
- Improves explosive power and endurance for the burpee broad jump
- DOSE: 4 rounds of 10 burpee broad jumps
- 2-3 times per week
Weighted Lunges
- Builds leg strength and endurance for the farmer’s carry and other events
- DOSE: 3 sets of walking lunges with dumbbells, 20 steps per leg
- 2-3 times per week
You can add these DOSEs to the end of your split times regular workouts or do them as standalone mini-sessions throughout the week. Increase the intensity and volume as you get closer to your HYROX event.
What fitness level do you need to be to compete at HYROX
To compete in HYROX you need a good base of fitness but the level can vary depending on your goals. Here’s a breakdown:
Beginner Level:
- Can run 5K (3.1 miles) without stopping
- Can do basic bodyweight exercises like squats and push-ups
- Have some experience with weightlifting
Intermediate Level (to finish the race easily):
- Can run 10K (6.2 miles) steady pace
- Comfortable with functional fitness movements (burpees, lunges etc.)
- Can do moderate weight exercises for extended periods
Competitive Level:
- Can run a half marathon (13.1 miles) at a good pace
- Strong in functional fitness and CrossFit style workouts
- High level of muscular endurance for sled pushes, farmer’s carries etc.
Key fitness components for HYROX:
- Cardiovascular endurance
- Muscular endurance
- Core strength
- Upper body strength
- Lower body power
Remember HYROX is scalable. While elite athletes compete at the highest level, there are also divisions for beginners and intermediates. The key is to train consistently and progressively increase your endurance and strength
How to start training for hyrox
To train for HYROX effectively follow this progressive approach:
Establish a baseline:- Assess your current fitness level
- Do a mock HYROX workout to identify weaknesses
- Start with 3-4 runs per week and increase distance
- Go from 5K to 10K to half-marathon
- Incorporate interval training for speed
- Focus on compound movements like squats, deadlifts and push-ups
- Do high rep, low weight exercises to build muscular endurance
- Increase weight and volume gradually
- Introduce sled pushes/pulls, farmer’s carries and rowing
- Work on burpees, lunges and wall balls
- Simulate race conditions with circuit training
- Combine cardio and strength exercises in the same session
- Increase workout duration and intensity gradually
- Plan 12-16 week cycles leading up to the event
- Include recovery weeks to avoid burnout
- Focus on balanced nutrition to fuel workouts and aid recovery
- Prioritize sleep and include active recovery days
Sample weekly schedule:
- Monday: Strength training + short run
- Tuesday: HYROX specific circuit training
- Wednesday: Long run + core work
- Thursday: Rest or active recovery
- Friday: High intensity interval training
- Saturday: Long run or mock HYROX workout
- Sunday: Rest
Final words
HYROX is a unique and challenging fitness experience that combines endurance running with functional strength exercises. While it requires a high level of overall fitness, it’s scalable for athletes of all levels.
Key points:
- Progressive training is key, both cardio and strength.
- Consistency is more important than intensity when starting out.
- HYROX specific training will improve performance and reduce injury risk.
- The event tests not just physical fitness but mental toughness and pacing.
- HYROX is a great goal for those looking to push their fitness boundaries.
Whether you’re an athlete or just looking for a new challenge to test your data, HYROX is a measurable, repeatable test of functional fitness. With training and preparation it can be a great experience that takes you to new heights of physical and mental performance.
Remember the journey to HYROX is as valuable as the event itself, overall health, strength and endurance for life.