What Is Hyrox and Why Is It Gaining Popularity?
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Hyrox is a fitness competition that combines running with functional exercises like sled pushes, rowing, lunges, and more. Each event includes eight 1-kilometer runs, each followed by a workout. It’s growing fast, with over 90,000 participants worldwide during the 2022/23 season. Unlike CrossFit, which changes its workouts often, Hyrox uses the same format each time. This makes it easier to train for and more accessible to athletes at all levels.
What Does a Hyrox Race Look Like?
A Hyrox race consists of eight 1-km runs, each followed by a workout station. These include:
- Ski erg
- Sled push
- Sled pull
- Burpee broad jumps
- Rowing
- Farmers carry
- Sandbag lunges
- Wall balls
The event starts with a run and finishes with wall balls. The weights and distances vary based on gender and competition level, but the structure stays the same.
What Happens to Your Body During Hyrox?
A recent study tested 11 recreational athletes during a simulated Hyrox race. On average, it took them about 86 minutes to complete. Most of the time was spent running, but the workouts were more intense.
- Heart rate was very high throughout, especially during workouts.
- Blood lactate, a sign of physical effort, peaked during the last station.
- Perceived exertion, or how hard it felt, was also highest during workouts like sled pushes and wall balls.
This shows that while running takes up more time, the workouts push the body harder in shorter bursts.
What Makes Someone Good at Hyrox?
The study found that athletes with:
- Higher VO₂ max (a measure of aerobic fitness),
- Lower body fat, and
- More endurance training each week
performed better overall. Interestingly, strength (like hand grip) wasn’t as strongly linked to success. That means Hyrox rewards endurance more than raw power.
How Should You Train for Hyrox?
If you want to improve in Hyrox, focus on these areas:
- Endurance first: Since most of the race is running, prioritize cardio training. Mix long runs with interval workouts like HIIT.
- Include strength: You still need to move heavy weights, especially in the sled exercises. Incorporate weightlifting at least 2–3 times per week.
- Practice transitions: Hyrox challenges your body to switch between running and strength. Try combo workouts like running a kilometer, then doing sled pushes or lunges, to mimic the real event.
- Avoid overtraining: Running too much can cause injuries. Consider rowing, skiing, or biking to build endurance without wearing out your joints.
Is Hyrox Good for Health and Fitness?
Yes. The mix of running and resistance training aligns with health guidelines from organizations like the WHO. It improves heart health, muscle strength, and body composition. Unlike CrossFit, which has many complex movements, Hyrox keeps it simple. That makes it suitable even for beginners, older adults, or people returning to fitness.
Can Hyrox Help Tactical Professionals?
Hyrox might also be great for soldiers, firefighters, and police officers. These jobs demand both strength and endurance—just like Hyrox. It trains useful movements like carrying, pushing, and sprinting under fatigue, which are common in tactical settings. Plus, the equipment is relatively low-cost and the workouts can be scaled easily.
Final Thoughts
Hyrox is more than just a race—it’s a complete test of fitness. It combines running, lifting, and mental toughness in a fixed format that’s both challenging and accessible. Whether you're training for competition, improving your health, or preparing for a demanding job, Hyrox offers a well-rounded approach to fitness.
Ready to give it a try? Lace up your shoes, grab a sled, and start training!