Everything You Need To Know About HYROX
Fitness trends come and go, but the latest one looks like it isn’t going anywhere anytime soon. Enter, Hyrox.
In this blog, we will cover everything you need to know about Hyrox as a beginner, including what it is, how to train for it and even some recommendations on what to wear for events.
Contents
- What is Hyrox?
- Hyrox race categories
- Hyrox competition components
- Differences between Hyrox and CrossFit
- Hyrox cost
- Hyrox competition advice
What is Hyrox?
Hyrox is a global, competitive fitness race that combines functional workouts with running in a timed competition. The format includes eight 1 km runs interspersed with functional workout stations, which include exercises such as burpee broad jumps, rowing, and more (we’ll give you the full breakdown later).
Hyrox was founded in 2017 by Christian Toetzke and Moritz Fürste. The first event was hosted in Hamburg, Germany, in April 2018. It is designed to be extreme and for fitness lovers of all levels, so don’t be afraid to try it.
What are the different Hyrox race categories?
There are many different Hyrox fitness races available to try, including:
- Open: A standard Hyrox race for all fitness levels, which includes open weights.
- Pro: This is a more challenging race aimed at experienced athletes incorporating heavier weights.
- Doubles: Designed for a team of two, teammates run together but can share the exercise stations.
- Relay: For teams of four, each member will run 2 km and complete 2 stations.
Hyrox races also have age categories for competitors, which are split into 5-year windows for each category, starting with 16 and spanning up to 70+. Upon completion, competitors will receive their overall position in the race plus their age-related position.
What does Hyrox stand for?
The word Hyrox came to the founders when they were on a night out, where they combined the words ‘hybrid’ and ‘rockstar’.
How much running in Hyrox
A Hyrox competition consists of eight 1 km runs alternating with an exercise station in between. E.g. – 1 km run, 1 km SkiErg, 1 km run, 50 m sled push, etc.
What exercises are in Hyrox?
The eight Hyrox exercise stations comprise the following:
SkiErg
- A 1 km workout on the SkiErg, which is taxing on the shoulders, arms, core and lower body.
Sled push
- A 50 metre push (4 x 12.5 metre pushes), with the following weights for each competition.
| Men’s Pro / Men’s Pro Doubles | 202 kg |
| Women’s Pro / Women’s Pro Doubles / Men’s Open / Men’s Open Doubles / Mixed Open Doubles / Men’s Relay | 152 kg |
| Women’s Open / Women’s Open Doubles / Women’s Relay | 102 kg |
| Mixed Relay | 102 kg (women) 152 kg (men) |
Sled pull
- Using a rope, competitors will pull the sled using a rope for 50 metres. All of the same weights apply for the pull as for the push.
Burpee broad jumps
- 80 metres of burpee broad jumps, which requires strength, endurance and power.
Rowing
- Next up is a 1 km row on the rowing machine.
Farmers carry
- At the 6th station, competitors have to carry two heavy kettlebells, one in each hand across a distance of 200m. The corresponding weights apply:
| Men’s Pro / Men’s Pro Doubles | 32 kg per hand |
| Women’s Pro / Women’s Pro Doubles / Men’s Open / Men’s Open Doubles / Mixed Open Doubles / Men’s Relay | 24 kg per hand |
| Women’s Open / Women’s Open Doubles / Women’s Relay | 16 kg per hand |
| Mixed Relay | 16 kg per hand(women) 24 kg per hand (men) |
Sandbag lunges
- With a weighted sandbag on your back, you must complete 100 metres of walking lunges. The following weights apply for each competition:
| Men’s Pro / Men’s Pro Doubles | 30 kg |
| Women’s Pro / Women’s Pro Doubles / Men’s Open / Men’s Open Doubles / Mixed Open Doubles / Men’s Relay | 20 kg |
| Women’s Open / Women’s Open Doubles / Women’s Relay | 10 kg |
| Mixed Relay | 10 kg (women) 20 kg (men) |
Wall Balls
- The final station includes 100 wall balls, which includes a squat and then throw of a weighted ball to a target. The weight of the wall balls for each competition are as follows:
| Men’s Pro / Men’s Pro Doubles | 9 kg ball, 10 ft/ 3.048 metre target |
| Women’s Pro / Women’s Pro Doubles / Men’s Open / Men’s Open Doubles / Mixed Open Doubles / Men’s Relay | 6 kg ball, 9 ft/ 2.743 metre target |
| Women’s Open / Women’s Open Doubles / Women’s Relay | 4 kg ball, 9 ft/ 2.743 metre target |
| Mixed Relay | 4 kg (women) 6 kg (men) |
How long does Hyrox take?
The average time to complete a Hyrox race is around 1 hour and 32 minutes.
For men, the average time of completion is 1 hour 35 minutes.
For women, the average time of completion is 1 hour 38 minutes.
Hyrox world record times:
Men’s Hyrox world record time
Hunter McIntyre is the men’s Hyrox world record holder with a time of 53 minutes and 22 seconds. He set this record at the Stockholm Hyrox in 2023.
Women’s Hyrox world record time
Lucy Davis is the women’s Hyrox world record holder with a time of 59 minutes and 3 seconds.
How hard is Hyrox?
Hyrox is considered a difficult fitness event and is designed to push fitness lovers to their limits. Across a range of different disciplines, including strength, conditioning and cardio, competitors can expect to be put through their paces. Some of the hardest parts of Hyrox include the running fatigue (which spans over 8km), sled exercises (which are difficult on the muscles) and mastering the rapid transitions between stations.
Is Hyrox CrossFit?
No, Hyrox is not CrossFit. They share many of the same disciplines and are designed to push fitness lovers to their limits, but they have some fundamental differences. Check out the key differences between the two below:
What is the difference between Hyrox and Crossfit?
Complexity of workouts
Hyrox exercises are typically straightforward to complete, suitable for a range of ability and age levels and are not as technical as CrossFit exercises. CrossFit exercises often require a baseline level of gymnastics and Olympic-style strength/technical capability.
Consistency of workouts
Every Hyrox competition follows the same format with the same exercises, whereas the format of CrossFit competitions varies.
Type of workouts
Hyrox competitions are more endurance-based, whereas CrossFit focuses on high intensity, meaning they are shorter.
How does Hyrox doubles work?
Hyrox doubles follows the same format as a typical Hyrox competition, however, partners can work together to complete the full course of running and exercise stations. Within the doubles competition, both athletes must complete the runs together and the rules state there cannot be a pace difference of more than 15 seconds.
Hyrox doubles team composition and eligibility:
Open Male – Male: Complete all stations at Male Open weights.
Open Female – Female: Complete all stations at Female Open weights.
Open Mixed (Male – Female): Complete all stations at Male Open weights.
Pro Male – Male: Complete all stations at Pro Male weights.
Pro Female – Female: Complete all stations at Pro Female weights.
How much are Hyrox tickets?
To enter a Hyrox competition, you can expect to pay between £70-120, depending on the event.
How much is Hyrox to watch?
If you are looking to support an athlete at a Hyrox competition, you can expect to pay £10 to watch the event.
What to eat before Hyrox
Making sure you are fuelled and ready to attack your Hyrox competition is important, but the key question is, what should you eat before a Hyrox competition?
Around 2-3 hours before your race, eat a high-carb breakfast. This could consist of something like oatmeal with fruit, a nutrient-rich smoothie, or even peanut butter on toast.
One hour before the race, try to eat a snack, like a banana or even a sports performance gel.
What to wear for Hyrox
Make sure your Hyrox competition outfit has been sweat-tested before you compete. The last thing you want is to wait in anticipation for the official competition pictures to find you have a huge sweat patch distracting everyone from your bulging quad muscle.
With whatever you decide to wear, it is important to have had a run through in your gear to ensure you are comfortable and feel confident.
Train for Hyrox with the best equipment available from FitKit UK
If you have just signed up for your first Hyrox competition, make sure you smash your training plan and get familiar with the equipment. At FitKit UK, we have a range of cardio, strength and functional fitness equipment to help you improve your technique and endurance so you feel prepared for the big day. Explore everything from kettlebells to sand bags and even become frenemies with the SkiErg.
Related
- Strength Workout For Runners: 10 Exercises To Try
- How To Get Rid of Muscle Soreness: Tips from a physio
FitKitUK is not associated with HYROX in any way.
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