HYROX: Everything you need to know about the ultimate fitness race

Want to challenge yourself physically and mentally? Meet HYROX : the international indoor fitness race that combines strength, endurance, and speed in a single, consistent format. In this blog post, we'll explain what HYROX is, what the race entails, and how you can best prepare.

1. What is HYROX?

HYROX is an indoor fitness competition that combines running with functional strength exercises.
Each participant completes 8 runs of 1 kilometer , alternating with 8 fixed workout stations .

The official HYROX course looks like this:

Each round:

• 1 km run

Then, the 8 workout stations in this order:

1. 1000m SkiErg – Rowing movement with resistance.
2. 50m Sled Push – Pushing a heavy sled forward along a track.
3. 50m Sled Pull – Pulling a sled towards you over 50 meters.
4. 80m Burpee Broad Jumps – Burpee + forward jump.
5. 1000 m Rowing – Rowing on the rowing machine.
6. 200m Farmers Carry – Carrying two heavy kettlebells over 200 meters.
7. 100m Sandbag Lunges – Exercising with a sandbag on your back.
8. 100 Wall Balls – Squat + throw medicine ball against the wall.

source: Hyrox

💡 Tip: Every race has exactly the same format, no matter where in the world you participate. Perfect for tracking your progress!

2. Why HYROX is so popular

HYROX is growing worldwide and attracts thousands of attendees per event. What makes HYROX so special?

• Standardized format: Every race is identical — ideal for comparing yourself and setting goals.
• Strength + endurance: Unique combination for all-round fitness.
• Widely accessible: You don't have to be an elite athlete; HYROX is for all levels.
• Indoor event: No weather or terrain influences — you race under perfect conditions.

💡 Fun Fact: In 2023, over 90,000 people worldwide participated in HYROX races!

3. What HYROX categories are there?

Depending on your experience and goals, you can choose from different categories:

• Individual Open: Race solo, standard weights.
• Individual Pro: Solo, but with heavier sleds and wall balls for the real powerhouses.
• Doubles: Join a partner. Run together and split the workouts.
• Relay Teams (4 people): Share the work, ideal for groups of friends or sports teams.

💡 Tip: Beginners often choose Doubles to get acquainted with the HYROX format.

4. How do you train for HYROX?

A HYROX race requires more than just running endurance. You'll train for:

• To run:
  ➔ Interval training and tempo runs to get used to short, intensive runs.
• Functional strength:
  Exercises such as sled pushes, lunges, farmers carries, and wall balls.
• Combination training:
  ➔ Workouts where you alternate directly between running and strength training (like in a race).
• Grip strength and core stability:
  ➔ Important for Farmers Carry and sled pull.

💡 Train smart: Alternate strength training, endurance training, and Hyrox simulations in your weekly schedule. At least two Hyrox-specific sessions per week.

5. Practical tips for your first HYROX race

Want to be well-prepared at the start? Then pay attention to the following:

• Pacing:
  ➔ Don't start too hard. Distribute your energy across all 8 stations.
• Technique over strength:
  ➔ Efficient technique with sled push/pull and wall balls saves a lot of energy.
• Hydration and nutrition:
  ➔ Start hydrating well before the race. Bring easily digestible snacks for the day itself.
• Clothing:
  Wear lightweight, breathable sportswear. Shoes with good grip are essential.

💡 Tip: Try a full HYROX training simulation at least two weeks before your actual race. This way you'll know exactly what to expect.

Conclusion: HYROX is the ultimate fitness challenge

HYROX challenges you to get the most out of yourself: strength, speed, endurance and mental resilience.
Whether you want to break your own PR or just reach the finish line, one thing is certain: after HYROX you will feel unbeatable.