Hyrox is an indoor fitness competition often promoted as a newer and better alternative to CrossFit.
But what exactly is it, how does it work, and is it something you should try? Let’s discuss Hyrox and everything you need to know about it.
What Exactly is Hyrox?
As briefly mentioned, Hyrox is an indoor fitness competition. It was launched in 2017 and has since grown in popularity, with over 90,000 athletes competing in the 2022/2023 season (1). Competitions are held in 11 countries and more than 30 cities.
The competition itself is relatively simple:
Athletes do a one-kilometer run (0.62 miles) followed by one functional exercise. The pattern repeats eight times, meaning the competition includes eight kilometers of running (4.97 miles) and eight other movements. This means athletes must be strong and with great cardio.
Here is how a competition might be structured:
- 1km run
- 1km SkiErg
- 1km run
- 50m sled push
- 1km run
- 50m sled pull
- 1km run
- 80m burpee broad jumps
- 1km run
- 1km rowing
- 1km run
- 200m farmer’s carry
- 1km run
- 100m sandbag lunges
- 1km run
- 75 or 100 reps of wall balls
The weight of the sled, the farmer’s carry, the sandbag, the wall ball, and the number of reps on the last activity will depend on your division.
A Look at Hyrox Competitions
The first thing to know is that there is no time limit on the competition. Everyone can go at their own pace and take as long as they need to complete all the activities.
While the world record held by Hunter McIntyre is 55 minutes to complete all the activities outlined above, some people may take two or even three hours (2).
During a competition, you wear an ankle timing chip that tracks the total time to complete all the activities. It also provides a detailed breakdown of each activity and how well you do.
For example, click here for a breakdown of each competitor’s performance in Frankfurt’s 2024 HYROX PRO race. Click on individual competitors to see personal information and their splits, such as their performance on the eight runs and the other eight activities.
At the top right, you can change the season to see competitions from previous years, such as seasons 23/24 and 22/23, dating back to 18/19.
How to Train for a Hyrox Competition
Here are a few tips to properly structure your training for optimal endurance and strength.
1. Build Your Running Base
We could write a book about that, and there are countless approaches. Aiming for three solid running sessions of 30 to 45 minutes is a simple way to start.
The goal is gradually working up to running eight kilometers in one session.
2. Practice the Other Movements
As with running, there are plenty of programming options, so let’s look at one sample training week:
| Day | Focus | Workout |
| Monday | Strength & power | – Lower body strength (squats, deadlifts, leg Press) – 3-4 sets of 5-8 reps- Sled push or heavy walking lunges – 3 sets of 20 meters- Grip & core work (farmer’s carry, hanging knee raises) – 3 rounds |
| Tuesday | Running & conditioning | – 800m run (moderate pace)- 50m sled push or weighted lunges- 400m run- 30 burpees- 400m run- 1-minute row- Repeat 3 times |
| Wednesday | Active recovery & mobility | – Light running, cycling, or rowing (20-30 minutes)- Mobility drills and stretching |
| Thursday | Strength & functional movements | – Upper body strength (pull-ups, bench press, overhead press) – 3-4 sets of 5-10 reps- Wall balls (or thrusters) – 3 sets of 15 reps- Rowing intervals – 4 x 250m sprints |
| Friday | Race simulation workout | – 1km run- 50m sled push or heavy lunges- 1km run- Row 500m- 1km run- Farmer’s carry 200m- 1km run- 100m sandbag lunges- 1km run- 75-100 wall balls |
| Saturday | Recovery & mobility | – Walk, swim, or easy bike ride (20-30 minutes)- Foam rolling and stretching |
| Sunday | Optional light workout or rest | – Short, easy run or circuit training (if feeling fresh) |
3. Don’t Forget Grip Strength
You must do 200 meters of farmer’s carry with a weight that depends on your division, so work on your grip because it can limit you, even if you’re otherwise prepared.
Here are some activities to practice:
- Heavy farmer’s carries – go for 40-50 meters with a dumbbell or kettlebell in each hand. Do three to five sets.
- Dead hangs – work up to a minute for up to five sets. Once you can comfortably do that, add extra weight with a weighted vest.
- Fat grip deadlifts & rows – using thick grip handles in your regular strength training is a great way to work on your grip while getting in the volume for other muscle groups.
Hyrox: A Better Version of CrossFit in San Jose
Unlike CrossFit, which prioritizes heavy and complex activities like Olympic lifts, pull-ups, and squat variations, Hyrox is a more straightforward way to push yourself and work on your endurance, strength, and grit.
It’s the perfect way for the average person to get and stay fit without overly-complicating the process with complex programming or movements that take forever to learn.
So, if Hyrox sounds like an interesting way to challenge yourself but you’re unsure where to start, Hyper Strength is here to help. At our gym, we specialize in strength and conditioning training that’s tailored to your fitness level, preferences, and abilities.
Tailored Personal Training
If you’re a beginner looking to get into fitness and eventually compete in a Hyrox race, you could start with our personal training services to get the attention, guidance, and support you need.
Our job is to help you through your fitness journey with a training program that accounts for your abilities, workout preferences, and availability. Of course, since fitness is about making small but consistent steps in the right direction, you won’t reach superhero status in a couple of weeks.
We start with a free consultation to discuss your fitness goals and how we could help you achieve them. Next, we’ll do an assessment to better understand your situation and create a tailored plan that fits your needs.
You’ll receive your training plan in an app, where you can communicate with your trainer. Our flexible schedule allows you to train when you can, helping you stay consistent.
Once you have a good fitness base, we can transition to more specialized work, such as Hyrox training. Just as in the start, we personalize everything and eliminate the guesswork, so you don’t have to worry about the details. Instead, you can direct your energy and focus toward working out.
Level Up Your Sports Performance
Let’s say you’re not a newbie. You know your way around a weight room and are in fairly good shape, but you’re not exactly sure how to program and diversify your training to compete in a Hyrox race.
If so, our sports programs could help. Our trainers and coaches incorporate the latest research-based methods to help you become more athletic. We’ll help you develop the endurance, strength, power, and coordination needed to compete in a Hyrox race and get a good time, even if this is your first time.
Unsure Where to Start?
You don’t have to start with one-on-one coaching. In fact, a group setting could be a better option to take the pressure off while still helping you understand the fundamentals.
Check our schedule and book a class that fits your interests and needs. You can always ask for specialized help later.
