What is HYROX? The Ultimate Fitness Race for Everyone

HYROX is taking the fitness world by storm, offering a unique blend of strength, endurance, and functional training in a race format. Unlike traditional endurance events like marathons or triathlons, HYROX combines running with functional workouts, making it a versatile challenge suitable for athletes of all backgrounds.

As someone that likes to keep an eye on all things fitness, I have seen HYROX continue to grow and grow over the last 7 years. The origins of HYROX are German and it’s not uncommon to see events all over Europe. I certainly have lots of fellow buddies in the UK that have made it their training staple. 

Races in the UK sell out 20,000 spots in a couple of hours. In the past 12 months, 430,000 people have done the race around the world. There have been 81 races across 26 countries, with more signing up every month.

 

For the first time ever HYROX will be in Auckland on Feb 1st and 2nd 2025

 

The HYROX Format

The race consists of eight 1-kilometre runs, each followed by a functional exercise station. These workouts are designed to test a number of different aspects of fitness, such as strength, power, and stamina. 

The eight stations include:

  1. Ski Erg: A cardio-intensive start to the race. (1000 metres)
  2. Sled Push: A true test of lower body and core strength.  (50 metres)
  3. Sled Pull: Challenges upper body and grip strength. (50 metres)
  4. Burpee Broad Jumps: Combining explosive power with endurance. (80 metres)
  5. Rowing: A full-body cardio workout. (1000 metres)
  6. Farmers Carry: Grip and core strength under load. (200 metres)
  7. Sandbag Lunges: Tests leg endurance and stability. (100 metres)
  8. Wall Balls: A gruelling finale, requiring coordination, power, and mental toughness. (100 reps) 

So for example…

You run 1k then do 1000 metres on the ski erg, followed by another 1 k run, then sled push, followed by 1k run and so on and so forth until you have completed 8ks of running and 8 workout stations. 

Who Can Compete?

One of HYROX’s key attractions is its inclusivity. Because the skill level of each exercise is relatively low, anyone can compete as long as they have a base level of fitness. 

Why Is HYROX So Popular?

I think that HYROX success is made up of 4 factors 

  1. Measurable Progress: HYROX tracks performance with consistent standards, allowing participants to compare times across events and track personal progress.
  2. Accessible to All: The race is scalable, so both regular gym goers and athletes can compete 
  3. Community: HYROX events are held in cities worldwide, fostering a sense of camaraderie among participants and fans.
  4. Functional Fitness Focus: The combination of strength and endurance mirrors real-life physical demands, offering a practical yet competitive fitness experience.

How to compete 

HYROX offers a number of different ways to compete 

From Individuals which has sub categories of open, pro and masters 

Doubles mixed and same. Essentially mixed is a female and male partnership where you share the load and same if male/male or female/female 

Relays which are made up of teams of 4 people that share the load. Each member completes two 1k runs and two stations each. 

There are also elite categories for professional athletes and masters for us oldies 

Closing thoughts and my personal opinions 

I have dabbled with a few HYROX style workouts over the last few weeks and I can say they are simple but not easy. As someone that spends his days lifting heavy and playing with a kettlebell the idea of running followed by pushing, pulling and burpees honestly doesn’t sit well. 

I hate burpees and really think there are quite frankly many better exercises to elicit the result you’re looking for. That said, I’m a sucker for a competition and quite honestly HYROX is something I think I would really struggle with. And this is the very reason I plan to sign up. 

I truly believe that the ability to DO HARD THINGS is the foundation to success in life. I believe it teaches perseverance, resolve, and prepares you for what life has to throw at you. When we challenge ourselves we discover what we are truly capable of, and often we realise that we are stronger than we think. 

There is a good chance I may well be at the back of the field and instead of running from it, the plan is to lean into it. Growth isn’t found in the easy moments but rather the hard ones. 

‘’The strongest trees grow in the strongest winds’’