What is HYROX: Beginner's Guide

The HYROX concept represents a revolution in the world of fitness. HYROX is a sports competition that combines 8-kilometer runs interspersed with strength and endurance sessions. 

In the last three years, more than 40,000 people in Spain have joined this discipline, making it one of the European countries with the highest number of enthusiasts.

If you're still wondering what HYROX is, here's why it's attracting so many crossfitters around the world.

What is an event at HYROX like?

In contrast to other fitness competitions, HYROX is structured in such a way that each event is identical regardless of the part of the world in which it takes placeThis allows participants to compare their results globally.

Competition structure

The Hyrox format is simple:

1 km race + 1 functional station

This cycle is repeated 8 timestotaling 8 km of running and 8 functional stations. Athletes wear a chip to time the race.

At all HYROX events worldwide you will always find these same tests in this same orderThe weights vary only according to the category:

1 km Run
1 km from SkiErg (at Concept2 SkiErg)
1 km run
50 m Sled Push (75 kg - 175 kg*)
1 km run
50 m Sled Pull (50 kg - 125 kg*)
1 km run
80 m Burpee Broad Jump
1 km run
1 km from Row (in the Concept2 rowing machine)
1 km run
200 m Farmers Carry (16 kg - 32 kg*)
1 km run
100m Lunges (10kg - 30kg*)
1 km run
100 / 75* repetitions Wall Balls (4 kg - 9 kg*)

All participants wear a chip on their ankle that records in detail the race, providing valuable information such as: total time and performance in each segment of the race.

This data is very useful as it allows comparison with the rest of the athletes and thus identify strengths and weaknesses to work on.

Categories and weights

There are several categories that, among other things, make this event suitable for a wide variety of levels and physical abilities.

The structure allows competing individually or in pairs. 

Individual

Open: for fitness enthusiasts who want to give it a try.

PRO: For more experienced athletes, heavier weights are used in the functional exercise stations.

*Weight includes sled

Doubles

Doubles: Share the fun with a partner. Teams can be HH/MM/MH.

*Weight includes sled

Double ProWith more demanding weights, only for HH/MM equipment.

*Weight includes sled

Double Relay: Divide the run into four segments, so that each member completes 2 km running and performs the corresponding training station.

*Weight includes sled

Who can compete?

HYROX is a challenging event, but you don't have to be an elite athlete to participate, and there is no problem if you take too long to complete the course. There are no rules against walking if you need to, nor is there a time limit to complete the race.

But you do have to have the sufficient physical condition to complete some of the functional exercises

• be able to move the sleds (both pushing and pulling). This is probably the station that is the biggest handicap for most people. After all you can do it as slow as you need but you must have that minimum force to move them.
• have grip for farmers carries (although you can leave the weight on the ground as many times as you need)
• and be able to make the walking lunges without having to leave the sandbag on the ground as this carries a penalty.

How long does it take to make a HYROX race?

On average these are the times of the different divisions.

Men: 1:35
Woman 1:38
Men Doubles 1:20
Women Doubles: 1:30
Mixed Doubles 1:25
Pro Men 1:30
Pro Women 1:31
Pro Men Doubles: 1:10
Pro Women Doubles: 1:15

But this is only a calculation based on all participants, here is an article with more detail on the how to calculate what is a good time for you and thus set yourself a realistic goal in HYROX.

Age groups

Once the race is over, you can compare your time with competitors in your age group. The top 3 in each age group are placed on the podium and receive recognition.

The age segments are established as follows:

• Individuals: 16-24, 25-29, 30-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69 and 70+. In the PROs the age only reaches 60+.
• Doubles: 16-29, 30-39, 40-49, 50-59, 60+.

The World Championships

After each HYROX event, qualified participants will receive an email offering them the opportunity to compete in the World Championships. The number of spots available for the World Championships at each event will vary by city, category and age group.

For individual participants competing in the World Championships, it is currently required to use the weights of the Pro category (except for those 60 years of age or older).

You can read this specific post about the season to better understand the classification process.

Elite Races

In parallel, there is a separate category in the World Championship for Elite competitors. In this division, the top 15 men and top 15 women compete for the title of HYROX World Champion.

The HYROX 2024 World Championship Winners were Megan Jacoby in the women's category and Alexander Roncevic in the men's category.

Origin of HYROX

HYROX nació en 2017 en Alemania y rápidamente ha aumentado su popularidad. Sus fundadores fueron el emprendedor Christian Toetzke and Olympic field hockey medalist Moritz Fürste.

The event was created to combine running with strength and endurance training, assessing fitness level in a unique way. The organizers wanted a format that would challenge both runners and strength athletes. 

Today, the competition is an international event with thousands of participants and is organized in several countries and continents.

¿Why is HYROX successful?

Health benefits

HYROX fuses strength exercises with endurance runs, creating a balanced training formula, known as hybrid trainingwhich provides numerous health benefits. 

Participants strengthen their cardiovascular system and develop greater muscle strength. 

And this translates into better physical endurance and increased daily energy. 

HYROX vs CrossFit 

As mentioned above, a HYROX race includes exercises that are well known to crossfitters, so the two sports have a lot in common.

In common with CrossFit

• It is based on functional exercises
• Includes race (endurance)

Difference with CrossFit

• In a competition of HYROX all tests are clear beforehandwhile in a competition of CrossFit may introduce new movements/exercises never seen before. The athlete is expected to be able to cope in the best way with the skills acquired in their training.
• The exercises of HYROX are basic exercises. At CrossFit includes complex technical movements.
• To compete in CrossFit usually requires a qualifier.while in HYROX you only need to register for the race of your choice..
• In a competition of CrossFit may have outdoor testing while HYROX es 100% indoors.

Frequently Asked Questions