What Is HYROX? Your Complete Guide to the Global Fitness Race

Looking to challenge your fitness in a whole new way? HYROX is the competitive fitness race that’s sweeping across the globe. Combining functional fitness with endurance running, HYROX is a one-of-a-kind race designed for athletes of all levels.

Whether you’re a CrossFitter, marathoner, or casual gym-goer, this event offers the ultimate test of strength, stamina, and grit. In this guide, we break down HYROX, how it works, and how to start training for it.

What Is HYROX?

HYROX is a global fitness competition that blends functional workouts with running. Each competitor must complete 8 x 1 km runs, each followed by a unique functional workout station—making a total of 8 kilometers of running and 8 fitness challenges.

The same format is used at every race worldwide, making it the first truly standardized fitness competition with directly comparable results.

HYROX Race Format: What to Expect

1 km Run
Ski Erg (1,000m)
1 km Run
Sled Push
1 km Run
Sled Pull
1 km Run
Burpee Broad Jumps (80m)
1 km Run
Row Erg (1,000m)
1 km Run
Farmer’s Carry (200m)
1 km Run
Sandbag Walking Lunges (100m)
1 km Run
Wall Balls (75–100 reps depending on category)

This fixed format makes training, measuring progress, and competing across events highly predictable and effective.

Who Can Do HYROX?

HYROX is designed for everyone, not just elite athletes. Here are the main race divisions:

Open Division – Ideal for intermediate fitness levels
Pro Division – For experienced and elite competitors (heavier weights)
Doubles – Two athletes share the workout stations and run together
Relay Teams – Teams of four split the event, great for group participation

Whether you’re chasing a personal best or completing your first race, there’s a category for you.

Why Is HYROX So Popular?

✅ Standardized Fitness Testing: Identical race format worldwide.
✅ Combines Strength and Endurance: Unique mix of workouts and running.
✅ Scalable and Inclusive: Accessible for all fitness levels.
✅ Trackable Progress: Timed splits and online leaderboards.
✅ Growing Global Community: Races in North America, Europe, and Asia.

HYROX Training: How to Prepare

If you’re wondering how to train, the answer is: combine running endurance, strength training, and functional fitness.

Key Elements of HYROX Training:

Running (1K Intervals): Focus on pacing and recovery
Sled Training: Push and pull exercises for power
Burpees and Lunges: High-rep stamina movements
Erg Machines: Rowing and SkiErg for cardio
Farmer’s Carries: Grip and core strength
Wall Balls: Lower-body and shoulder endurance

Many event-specific training programs are available online or through affiliated gyms. Join a HYROX PFT (Physical Fitness Test) at a partner gym to assess your readiness.

What Equipment Is Used?

SkiErg and RowErg machines (Concept2)
Weight sleds for push/pull
Heavy kettlebells or dumbbells
Sandbags (20–30 kg)
Medicine balls for wall balls
Running space (track or treadmill)

HYROX vs. CrossFit vs. Spartan: What’s the Difference?

Feature	HYROX	CrossFit	Spartan Race
Format	Standardized globally	Varies by event	Varies by course
Exercises	Functional, cardio-focused	Mixed (barbells, gymnastics, etc.)	Obstacles, trail running
Environment	Indoor	Gym or competition venue	Outdoor, terrain-based
Accessibility	Beginner-friendly divisions	Skill-intensive	Tough for beginners

Final Thoughts: Should You Sign Up?

If you’re looking for a new fitness goal, competitive challenge, or community-driven event, HYROX might be the most exciting new option. It’s scalable, measurable, and incredibly motivating.

You don’t have to be the fittest person in the room—just show up and give it your best.