Hyrox 101 - Is Hyrox Right for Me?

What is Hyrox?

Hyrox is a global fitness competition that combines running and functional fitness, designed to test athletes' strength, endurance, and overall fitness.

Hyrox was created to fill a gap in the fitness competition market by offering a standardized event that is accessible to both elite athletes and fitness enthusiasts.

Founded in 2017 in Germany, the event has exploded from 1 event with 650 participants in its first year to over 60 events and 400,000 participants in 2024.

Event Format

Hyrox consists of eight 1km runs followed by a functional fitness station. The combination of running and functional exercises challenges both cardiovascular & muscular endurance.

The breakdown is as follows:

• 1 km run

• Ski erg (1,000m)

• 1 km run

• Sled Push (weighted)

• 1 km run

• Sled Pull (weighted)

• 1 km run

• Burpee broad jumps (80m)

• 1 km run

• Row (1km)

• 1 km run

• Kettlebell Farmer's Carry (200m)

• 1 km run

• Sandbag lunges (100m)

• 1 km run

• Wall balls (100)

Event Divisions

Hyrox offers several divisions to accommodate different fitness levels & goals.

Individual Divisions

• Pro Division (Men’s & Women’s): Designed for advanced-level athletes, which includes heavier weights and stricter standards.

• Open Division (Men’s & Women’s): Ideal for newcomers or those seeking lighter weight loads, this division features lower weights and typically less stringent judging on official standards (although these are the same across divisions)

Team Divisions

• Doubles (Men’s, Women’s, & Mixed): Two participants run together and share the workload on the stations.

• Mixed Relay: Teams of four (two men, two women) rotate through runs & stations, with each athlete completing specific segments of the race.

Weights by Division

Is Hyrox Right for Me?

Hyrox is designed to be accessible to a wide range of fitness goers, from elite athletes to the everyday person looking to get a little fitter.

So, the question becomes less about whether you have the ability to do a Hyrox but rather whether Hyrox aligns with your fitness goals & interests.

Why Hyrox Might Be Right for You

• You enjoy both running and functional fitness workouts.

• You thrive in a competitive yet supportive environment.

• You are looking for a comprehensive test of your overall fitness.

• You enjoy setting and achieving fitness goals.

Why Hyrox Might Not Be Right for You

• You prefer focusing on a single type of exercise, such as just running or just strength training.

• You have specific health conditions that limit high-intensity or combined workouts.

• You are training for another specific sport with contrasting physical characteristics.

• You prefer non-competitive fitness activities.

Hyrox Physical Fitness Level (P'F"T) Test

The Hyrox Physical Fitness Test (PFT) is a great way to gauge your fitness level and figure out which division to sign up for at a major HYROX event. The test includes a variety of exercises designed to challenge your endurance and strength, giving you a clear picture of where you stand.

Here’s what the PFT involves:

• 1000m Run (outdoor or treadmill at 2% incline)

• 50 Burpee Broad Jumps (90 cm)

• 100 Stationary Lunges (Fully Extended)

• 1000m Row

• 30 Hand-Release Push-Ups

• 100 Wallballs (6 kg for males / 4 kg for females)

Hyrox provides recommendations for which division to compete in based on your Performance Fitness Test (PFT) time. Here's their breakdown:

• 15 – 25 minutes: HYROX Pro (single)‍

• 25 – 35 minutes: HYROX Open (single)‍

• 30 – 45 minutes: HYROX Doubles

While these recommendations offer a solid guideline, it’s important to consider the specific demands of each division:

• HYROX Doubles: This event might seem more accessible due to shared workload, but it is still a challenging race. Each athlete must complete all eight 1km runs alongside their partner and alternate the functional fitness stations. Doubles is ideal for athletes with high power output and those who thrive in interval-style efforts. It's a fantastic choice for those who enjoy the camaraderie and strategy of teamwork while maintaining a high level of endurance & intensity.

• Team Relay: For those newer to Hyrox or seeking a less demanding experience, the team relay is a beginner-friendly option. In this format, each participant completes just two 1km runs and two functional fitness stations, making it a great entry point for athletes looking to try Hyrox while focusing on specific strengths.

At the end of the day, selecting the right division depends on your fitness goals & interests as much (if not more) than your PFT performance.

Preparing for a Hyrox Competition

Preparing for a Hyrox competition involves a balanced approach to training, combining running, strength, and functional fitness. This section will guide you through the process of preparing for a Hyrox event, from assessing your fitness level to structuring your training program.

Assessing Your Fitness Level

Before you start training for a Hyrox event, it's essential to assess your current fitness level. This will help you set realistic goals and prioritize your training focus.

1. Define Your Goals: Determine what you want to achieve by participating in Hyrox. Are you looking to compete at a high level, improve your overall fitness, or simply complete the event?

2. Prioritize: Identify your strengths and weaknesses. Focus on improving your weaker areas while maintaining your strengths.

3. Set Realistic Expectations: Based on your current fitness level, set achievable goals for your Hyrox performance.

   
   

Structuring Your Training Program

A well-structured training program is critical to performing well at Hyrox, but it's not a one-size-fits-all approach.

Programming should account for your individual strengths, weaknesses, fitness capacity, and will adjust as you get closer to race day.

For example, if running is your weak spot, more focus should be dedicated to building up your capacity there. If strength is lacking, you'll want to prioritize compound lifts and functional fitness movements. And as race day gets closer, you'll shift away from base building & strength to Hyrox-specific workouts & movements.

The key is finding the right balance for you based on these factors.

Balancing Running, Strength, and Functional Fitness

Success in Hyrox is balance between three core elements: 1) running, 2) strength, and 3) functional fitness. Below are brief guidelines for what to focus on to improve in each area.

• Running: Build your base with endurance runs, speed intervals, and tempo work.

• Strength Training: Focus on big lifts like squats and deadlifts, plus grip and core work.

• Functional Fitness: Practice Hyrox and Hyrox-adjacent movements—sled push/pull, burpees, wall balls—and refine your technique.

Running Training

• Endurance Building: Incorporate long-distance, low intensity runs to build your cardiovascular base.

• Speed Work: Include interval training and sprints to improve your running speed and stamina.

Strength Training

• Key Exercises: Focus on compound movements such as deadlifts, squats, and bench presses to build overall strength.

• Progressive Overload: Keep the rep ranges relatively low (3-8) and gradually increase the weight or intensity of your strength exercises to continue making gains.

Functional Fitness Training

• Key Movements: Practice movements that are part of the Hyrox event, such as burpees, rowing, and the farmer's carry.

• Technique and Efficiency: Work on perfecting your form and improving your efficiency in each movement to save energy and reduce the risk of injury.

Combining All Elements

• Circuit Training: Combine running, strength, and functional exercises into circuit workouts to simulate the demands of Hyrox.

• Hybrid Workouts: Create workouts that include both strength and cardio components to mimic the event structure.

Sample Weekly Schedule

Here’s a sample week to give you sense of what training looks like, but any program should be modified to account for your particular strengths, weaknesses, and race timeline.

• Monday: Long endurance run (8-12km) + core/grip work (e.g., farmer’s carries)

• Tuesday: Strength training (squats, RDLs, and lunges) + light wall ball practice

• Wednesday: Speed intervals (e.g., 8x400m at 80-90%) + sled push/pull and rowing

• Thursday: Rest or active recovery (mobility, yoga)

• Friday: Tempo run (6-8km at a challenging pace) + shoulder press and pull-ups

• Saturday: Hyrox simulation workout (1km runs mixed with functional stations)

• Sunday: Rest or light recovery (foam rolling, swimming)

Tailoring Your Program

No two athletes are the same, and your training should reflect that. Start with this framework, track your progress, and adjust as needed. If you’re struggling to find the right mix, a coach can help design a plan to meet your goals. Stay consistent, don't overcomplicate it, and you’ll be ready to crush your next Hyrox.

Equipment & Accessories

Essential Equipment

• Running Shoes: A good pair that balances running support with effectiveness in completing the functional fitness stations is key. You can hear more about what the elites recommend here.

• Functional Fitness Equipment: Kettlebells, sled (& rope), wall ball, rower, ski erg, and sandbag.

Nice-to-Have Equipment/Accessories

• Heart Rate Monitors and Fitness Trackers: These can help you monitor your intensity and progress.

• Barbell and Weight Plates: Effective for improving your strength in compound lifts.

• Foam Roller: Useful for muscle recovery and injury prevention.

Nutrition and Recovery

Proper nutrition and recovery are essential for peak performance and injury prevention. Here’s how to fuel your body and recover effectively.

Dietary Strategies for Hyrox Athletes

Balanced Macronutrients are the goal - ensure your diet includes a mix of carbohydrates, proteins, and fats to fuel performance and recovery.

• Carbohydrates: Provide energy for high-intensity workouts; include whole grains, fruits, and vegetables.

• Proteins: Support muscle repair and growth; include lean meats, fish, eggs, dairy, beans, and legumes.

• Fats: Essential for overall health and sustained energy; include healthy fats like avocados, nuts, seeds, and olive oil.

Meal Strategy

• Pre-Workout Meal: Eat a balanced meal or snack with carbs and protein 1-2 hours before training to boost energy and performance.

• Post-Workout Meal: Consume a protein and carbohydrate-rich meal within 2 hours post-training to replenish glycogen stores and support muscle repair.

Hydration Strategy

• Pre-Workout Hydration: Drink 16-20 ounces of water 2-3 hours before your workout, plus an additional 8-10 ounces 20-30 minutes before starting for optimal hydration.

• During Workout Hydration: Sip water throughout your training session, particularly during high-intensity or long workouts.

• Post-Workout Hydration: Rehydrate by drinking a minimum of 16-24 ounces of water within 2 hours post-exercise.

Importance of Recovery and Rest Days

Adequate rest and recovery are essential to prevent burnout and promote muscle repair. Schedule regular rest days and active recovery sessions to allow your body to recuperate and prepare for subsequent training.

• Active Recovery: Incorporate activities like light stretching, yoga, or walking to promote blood flow and recovery without adding stress to the body.

• Sleep: Ensure adequate sleep (7-9 hours per night) to support overall recovery, muscle repair, and cognitive function.

• Massage & Foam Rolling: Regularly use massage or foam rolling to release muscle tension, improve flexibility, and enhance recovery.

Tracking and Measuring Progress

Monitoring your progress is essential to stay motivated and adjust your training program effectively. Keeping track of your achievements and identifying areas for improvement can help you reach your fitness goals faster.

Methods for Monitoring Progress

• Fitness Tests: Regularly perform fitness tests to gauge improvements. For example, track your time for the 1 km runs and each functional fitness station.

• Workout Logs: Keep a detailed log of workouts, including exercises, sets, reps, weights, and notes on performance or technique.

• Using Fitness Apps and Wearables: Utilize technology to track metrics such as heart rate, calories burned, and workout intensity. Heart rate monitors can track heart rate zones during workouts for optimal training intensity.

Regularly reviewing progress helps adjust your training plan, ensuring continued improvement and preventing plateaus.

Event Day Tips

To maximize your performance on event day, it's crucial to prepare properly and have a strategy in place. Here are some tips to help you succeed.

Pre-Event Preparation

• Nutrition: Eat a balanced meal with carbs and protein a few hours before the event. Avoid heavy, greasy foods that might upset your stomach.

• Hydration: Ensure you are well-hydrated leading up to the event. Drink water & electrolytes regularly in the days before and on the morning of the competition.

• Warm-Up Routine: Perform a dynamic warm-up to get your muscles ready and prevent injuries. Include light cardio, dynamic stretches, and movements that mimic the exercises in the competition.

During the Event

• Pacing Strategies: Start at a steady pace that you can maintain throughout the event. Avoid going out too fast and burning out early.

• Transition Tips Between Stations: Maintain smooth transitions between running and fitness stations to save time and maintain momentum.

• Mental Focus and Motivation: Stay focused on your goals and use positive self-talk to keep motivated. Remember why you’re competing and draw energy from the crowd and fellow competitors.

How to Sign Up

Signing up for a Hyrox event is straightforward and can be done through the official Hyrox website or partner platforms. Here’s how you can join the excitement:

1. Visit the Hyrox Website: Go to the official Hyrox website to find upcoming events and detailed information.

2. Select Your Event: Choose the city and date that fits your schedule and preferred competition category (individual, doubles, relay).

3. Complete Registration: Follow the registration process, which includes providing your details and paying the entry fee.

4. Prepare and Train: Once registered, start your training program to get ready for the competition!

FAQ

Q: What is Hyrox?

A: Hyrox is a global fitness competition that combines running and functional fitness exercises to test overall fitness, including strength, endurance, and agility.

Q: Is Hyrox right for me?

A: Hyrox is designed to be accessible to a wide range of fitness enthusiasts, from elite athletes to everyday gym-goers. Whether you're looking to challenge yourself, set new fitness goals, or compete in a supportive environment, Hyrox could be an excellent fit for you.

Q: How do I train for Hyrox?

A: Train by combining running, strength, and functional fitness exercises. Focus on building endurance, strength, and technique for the specific movements used in the competition.

Q: What should I eat before a Hyrox event?

A: Eat a balanced meal with carbohydrates and protein a few hours before the event to ensure you have enough energy. Avoid heavy, greasy foods.

Q: How often should I train for Hyrox?

A: Aim to train 4-5 days a week, balancing running, strength training, and functional fitness, with adequate rest and recovery days.

Q: Is Hyrox suitable for beginners?

A: Yes, Hyrox offers different categories, including doubles and relay competitions, which can be suitable for beginners. Training can be tailored to your fitness level.

Conclusion

Hyrox is a dynamic and challenging fitness competition that offers a comprehensive test of your running, strength endurance, and functional fitness.

Whether you're an elite athlete or a fitness enthusiast, Hyrox provides an opportunity to push your limits, achieve your goals, and join a supportive community of like-minded individuals.

What are you waiting for?! Go sign up for your first event and let's start training!