Hyrox isn’t just another fitness event – it’s an all-out test of endurance, power, and mental grit. Created in Germany, this rising star of competitive fitness has taken the world by storm, carving a unique niche between CrossFit-style competitions and endurance events like marathons. It’s a game-changer, an accessible proving ground for both elite athletes and everyday fitness fans.
Hyrox is the brainchild of Christian Toetzke, a visionary in endurance sports, and Moritz Fürste, an Olympic field hockey legend. The name ‘Hyrox’ is derived from combining ‘hybrid’ and ‘rockstar’, a combination allegedly thought up on a drunken night out. They envisioned a ‘World Series of Fitness’ – a standardised, repeatable competition open to all.
Since its launch in 2017, Hyrox has gained a massive following, thanks to its consistency and inclusivity. Unlike CrossFit – which changes its workouts frequently – or Spartan Races that involve unpredictable obstacles, Hyrox is all about the familiar grind. The format is always the same: eight kilometres of running split into intervals, interspersed with eight functional fitness workouts.
Event Structure
Each Hyrox competition consists of eight rounds of running and eight functional fitness workouts. Here’s what a typical event looks like:
- Run 1 kilometre
- Workout: 1,000 metres on Ski Erg
- Run 1 kilometre
- Workout: Sled Push (approx. 75 kg for men, 50 kg for women)
- Run 1 kilometre
- Workout: Sled Pull (approx. 50 kg for men, 34 kg for women)
- Run 1 kilometre
- Workout: Burpee Broad Jumps
- Run 1 kilometre
- Workout: 1,000 metres on Rowing Machine
- Run 1 kilometre
- Workout: Farmers Carry (2 kettlebells, approx. 24 kg each for men, 16 kg each for women)
- Run 1 kilometre
- Workout: Sandbag Lunges (approx. 20 kg for men, 15 kg for women)
- Run 1 kilometre
Workout: 100 Wall Balls (9 kg for men, 6 kg for women)
This consistent format allows athletes to track their progress and improve over time, creating a straightforward but brutal test of both endurance and strength. Each one-kilometre run is immediately followed by one of the workouts, making it a continuous challenge of power and resilience.
The Grind: What It Takes to Compete
For the average athlete, completing a Hyrox event typically takes around one hour and 30 minutes to two hours. While elite competitors push for times under an hour, most participants focus on finishing strong and improving their personal bests over multiple events.
Hyrox demands a balance of cardiovascular endurance and muscular power. You need the lungs for eight kilometres of running and the strength to push a sled that feels like it’s glued to the floor. As Jake Dearden, Hyrox UK Master Trainer, emphasises, “You wouldn’t do the first kilometre of a half-marathon as fast as possible…wWe need to make sure that we’re pacing ourselves”. His insight captures the importance of mental strategy; finding that balance where you can maintain a solid running pace while reserving enough energy to tackle the strength workouts is key.
Training for Hyrox
Preparing for a Hyrox event is no small feat. Training typically splits into three main components: aerobic capacity, strength endurance, and event-specific skill work. Each area requires its own focus to fully meet the demands of the competition.
- Aerobic Capacity
Aerobic training is all about building endurance – and for Hyrox, it’s essential. Increasing VO2 max, or how efficiently the body uses oxygen, is a top priority. Participants often mix steady-state runs with high-intensity intervals, building both speed and endurance over time. As Jake Dearden notes, “Intervals help mimic the intensity of Hyrox – alternating between strength exercises and running”. He recommends using tempo intervals like one-kilometre repeats or hill sprints to build a strong aerobic base and improve cardiovascular stamina. - Strength Endurance
Hyrox is a test of muscular endurance and power, making strength training a critical part of any preparation plan. Unlike traditional weightlifting, the focus here is on functional power rather than maximum lifts. Exercises like sled pushes, kettlebell carries, and rowing help build the total-body resilience needed to tackle each workout station effectively. “The sled push is where you really feel the burn”, shares Todd Liubinskas, a veteran Hyrox competitor. “You’re not just pushing with your legs, but engaging your entire core to keep moving”. - Event-Specific Drills
Practising each station is key to building familiarity and efficiency, allowing athletes to know where they can conserve energy and where they can push harder. Hyrox-specific classes have started popping up in gyms worldwide, with coaches leading participants through sequences that mirror the event itself. This simulation helps athletes prepare not only physically but also mentally, knowing what’s coming up next.
For beginners, incorporating two or three days of strength training, combined with two days of running, is a good starting point. Intermediate and advanced athletes may add in event-specific training to fine-tune their performance on each workout. Many athletes find that working with a coach helps them structure their week, balancing strength and endurance to avoid burnout.
Hyrox isn’t just about beating your personal best; it’s about the people sweating next to you. From the ‘Open’ divisions for beginners to the ‘Pro’ levels for those chasing the podium, Hyrox is built on accessibility. You’ll find all types on the start line: former endurance athletes, CrossFitters, or office workers looking for a new challenge. The inclusive nature of Hyrox creates a camaraderie that’s rare in competitive fitness.
Gyms are catching on too, offering Hyrox-specific classes that help people prepare for the unique mix of endurance and strength. Social media has amplified the movement, with athletes sharing their training, successes, and struggles – building momentum and inspiring people around the world to join the Hyrox community. “You get pushed by the energy of the group”, explains Liubinskas. “When you’re exhausted and want to quit, there’s someone next to you who’s pushing just as hard, and it keeps you going”.
The Event
Hyrox events are held in massive arenas, where the energy is electric and the atmosphere is nothing short of inspiring. Picture thousands of spectators lining the course, cheering on athletes as they push through each gruelling kilometre and challenging workout. The layout is designed for both competitors and spectators, creating a tunnel of noise and encouragement. This setup not only adds to the excitement, but also fuels athletes with the motivation to keep pushing through.
These large-scale events attract hundreds of participants in major cities like Berlin, London, and New York, creating an intense and exhilarating environment. “It’s like a concert but for fitness”, says one competitor. “The noise, the lights, the energy – it drives you to give everything”.
Going Global
Since its debut, Hyrox has exploded onto the international stage. From its roots in Germany, it now hosts events across Europe, North America, and beyond. The annual World Championships attract the best of the best; a culmination of a year’s worth of training and competition. This global expansion has been driven by the event’s standardised format, which makes it easy to replicate and scale.
Hyrox vs. The Rest
Comparisons to CrossFit, Spartan Races, or triathlons are inevitable, but Hyrox has carved its own niche. Unlike CrossFit, which often involves technical Olympic lifts or gymnastic skills, Hyrox keeps things simple – but brutal. There’s nothing flashy, just hard work. And unlike obstacle races like Tough Mudder, which are as much about mud and madness as fitness, Hyrox is clean, indoor, and focused on performance.
More Than a Race
Hyrox is more than just another fitness event. It’s a statement – a challenge that says fitness is for everyone, that progress is personal, and that community matters. In an industry full of trends that fade, Hyrox has staying power. It offers something real: a brutal, honest test of endurance and strength that’s as much about the people next to you as it is about the weights in front of you.
Whether you’re an elite athlete looking for the next big challenge or someone wanting to shake up their fitness routine, Hyrox is an opportunity to prove yourself. The finish line isn’t the end; it’s the start of what’s possible. And in the Hyrox community, everyone’s invited to the starting line.
