HYROX is a competitive, indoor fitness event combining running with functional exercises and it's blowing up!

HYROX is one of the fastest growing global fitness events taking the world by storm in over 70 locations with over 300,000 people from professionals - to beginners like you and me expecting to compete in 2024.

HYROX athletes like Austria's Alexander Roncevic and American Megan Jacoby are some of the fittest athletes on the planet.

This guide is the perfect starting place for a beginner looking to get into the world of HYROX and "Fitness Racing".

A Hyrox event is like the Super Bowl or World Series of Fitness Racing. Sort of like the CrossFit games, Hyrox is inclusive and accessible to nearly everyone.

This manual will guide you to everything you need to know about Hyrox and how to get started. When you finish this guide, you’ll be equipped with the knowledge to begin your Hyrox training and even build the confidence to start your first competition. e

What is Hyrox?

Like we mentioned before, HYROX is a fitness competition that combines running and functional fitness.

The Participants run 1 kilometer, followed by a functional workout station. This sequence is repeated 8 times. totaling 8 kilometers and 8 workouts.

HYROX is the perfect competition that tests your stamina but also your strength and adaptability.

HYROX was founded in 2017 by Moritz Fürste and Christian Toetzke in Hamburg, Germany.
The first HYROX event was a smashing success and had 650 participants. The events started in Europe but the noteriety is quickly spreading to l around the globe like the United States.

Here's a great YouTube video on why Christian Toetzke started HYROX.

HYROX emerged to provide something missing in the fitness sphere: A sport that offers consistent measurement and repeatability while being open to everyone.

With its reach extending across more than 70 cities globally — from Sydney to Los Angeles — HYROX has exploded in popularity, drawing thousands at every outing.

What contributes notably to HYROX’s success is its emphasis on safe and approachable functional exercises which ensure even novices can participate confidently—positioning it as an optimal competition for assessing one’s physical boundaries within a nurturing environment.

The expectation for over 300,000 entrants come 2024 illustrates how entrenched HYROX is poised to become within the realm of competitive fitness in such a short period.

Ultimately, HYROX transcends conventional race parameters. It represents an international movement uniting individuals passionate about both wellness and competition under one banner. Regardless if you’re a battle-hardened athlete or simply love staying active, HYROX provides dynamic yet challenging stages where pushing personal barriers becomes possible—and celebrated—in pursuit of your best performance.

HYROX is Accessible, Practical and Low-Cost For Beginners

First things first, this website is called StartHyrox.com. We're aiming to be the premier destination for people getting into HYROX - like me.

I'm a former D1 football player. Linebacker to be specific. And like everyone else, I'm getting caught up in the Hybrid Athlete wave.

The problem is, strictly training for Marathons or Long Endurance races has been tough, because of the stress I put on my knees being 220 to 230 pounds.

I've dabbled in CrossFit over the years, but CrossFit has been very challenging because most gyms are incredibly expensive, the workouts vary so much week to week, and there is a tough learning curve because of the olympic style lifts.

The three things I really love about HYROX:

Inclusive and Accessible: HYROX is designed to be inclusive, allowing people of all fitness levels to participate. The movements involved are natural and require minimal technical skill, making it accessible to a broad audience.

The Functional Movements: The workouts include activities like sled pushes, farmer's carries, burpees, and wall balls. These are natural movements that most people can perform, even if they are challenging to do.

Low Cost & Space Needs: One of the standout benefits of HYROX is its low cost and minimal space requirements. Unlike other fitness programs that necessitate a membership to expensive gyms or specialized equipment, HYROX training can be done with basic gear that many people already have at home. This makes it an accessible option for individuals who may not have the budget for costly gym memberships or high-end workout gear.

The exercises involved in HYROX—such as burpees, lunges, and running—require very little space. You don't need a large home gym or access to extensive facilities. A small living room, backyard, or even a nearby park can serve as your training ground. This flexibility allows you to fit HYROX workouts into your daily routine without the need for significant alterations to your living space or lifestyle.

I live downtown and I have four kids. So space is at a premium.

The low-cost and low-space requirements make HYROX an excellent choice for those living in urban areas where space is at a premium. It democratizes fitness by removing financial and spatial barriers, enabling more people to participate and benefit from this comprehensive training regimen.

Understanding HYROX Training

Preparing for a HYROX race requires an integration of endurance running with functional exercises, as the HYROX workout is designed to enhance one’s overall fitness and stamina.

Simply being strong physically or just as a runner won't cut it in HYROX. You may be able to run a 6-minute mile, but can you run after performing a 50m sled push or a 50 meter sled pull?

Being a strong HYROX competitor means that you're well-rounded.

Key Components of HYROX Workouts

The HYROX workout is composed of a trio of fundamental elements: endurance running, functional exercises, and High-Intensity Interval Training (HIIT).

Running

As mentioned before, the hyrox race consists of 8 1km segments. Running is a significant part of the HYROX race. In fact, it makes up about 50-60% of the HYROX race.

Understanding that HYROX is primarily a running event can significantly impact your training strategy.

It’s essential to incorporate running into your training routine, focusing on both steady-state runs and high-intensity interval runs to improve your endurance and speed.

Zone 2 training is critical in your plan! Zone 2 training is low-intensity training at a conversational pace to help you build a strong foundation to raise the floor of your fitness, which allows you to normalize your heart rate after very high-intensity movements.

To effectively train for the running segments, consider mixing longer, steady runs with shorter, high-intensity sprints. This combination will help you build the endurance needed for the 8 km run while also improving your speed and recovery times.

There's certainly a need for speed but the important thing for beginners is to simply build a base of mileage.

Remember, the goal is not just to run fast, but to maintain a steady pace throughout the race, ensuring you have enough energy for the functional exercises that follow each running segment.

One safety tip for beginners who are just starting to run... don't increase your mileage too fast!

A good rule of thumb is to not increase your output by more than 10% in any given week. And if you're feeling sore, don't be afraid to back off.

Functional Exercises

At the core of the HYROX workout regime are functional exercises that bolster strength and stamina by encompassing a range of movements including push, pull, grip, and squat actions.

Essential functional workouts in the HYROX program consist of wall balls, sled pushes, burpees, farmer's carry and sandbag lunges, which are structured to engage various muscle groups for an all-encompassing training session.

It is vital to focus on perfecting techniques within these exercises. Proper execution during activities such as sled pushes and burpee broad jumps can markedly enhance your overall exercise performance while simultaneously minimizing injury risks. Persistent practice with a keen eye on form will promote both effective and secure workout sessions.

Machine Work

The first HYROX workout station is 1000m on the Ski Erg. Most people believe that the erg is an arm and shoulder workout. But if done efficiently, you should be leveraging muscles in your lower body which makes the Ski Erg a full-body workout.

The second machine in the HYROX race is the rowing machine which is station number five and the second ergometer in this fitness race. 1000m of rowing marks the beginning of the second half of your HYROX race.

So in conclusion, and to give you a simple guideline... Your HYROX Training Fundamentals should be focused on:

• Building a strong aerobic base - A solid aerobic base allows you to sustain prolonged physical activity without quickly fatiguing, which is essential given the demanding nature of HYROX events. By focusing on steady-state cardio exercises, such as long-distance running, cycling, or swimming, you can improve your heart and lung efficiency, enabling better oxygen delivery to your muscles during high-intensity workouts. This not only enhances your stamina but also aids in faster recovery between functional exercises and running segments, ultimately boosting your performance in HYROX competitions.

• Incorporating strength training for HYROX - Strength training helps improve overall performance by enhancing muscle strength, stability, and reducing the risk of injury. By focusing on exercises like squats, deadlifts, and bench presses or even basic movements like push ups, you can develop the foundational strength needed for movements such as sled pushes, farmer's carries, and wall balls.

• Importance of mobility and flexibility - Mobility and flexibility are crucial components in HYROX events as they significantly enhance performance and reduce the risk of injury. Improved mobility allows for better movement efficiency during exercises like lunges, and wall balls. Incorporating regular stretching and mobility drills into your training routine can lead to better overall performance and a lower likelihood of strains or sprains during the competition.

Creating a HYROX Training Plan

Designing an efficient HYROX workout regimen involves harmonizing the requirements of both endurance and strength disciplines. This balance is super important if you want to excel in this event.

But with so many different movemennts and skillsets needed from sled pulls to a sprint on the Skierg, it's difficult to figure out which exercises you need to do on which days.

Which is why we created a Free Hyrox Training Plan creation tool for you to use to help you create ideas for workouts.
Simply select the category of workout you wish to focus on:

• Build Aerobic Base

• Functional Strength Movements

• Hybrid Workout

• Competition Style Workout

• Machine Based Workout

Then you select the level of fitness you are: Beginner, Intermediate, and Advanced. The tool will provide suggested workouts for you to use.

Our proprietary system leverages in-house knowledge ChatGPT, Anthropic Sonnet, and Google Gemini to supplement our database to help you create workout ideas.

You can then also add your own exercises - like 10 rounds of 10 reps of burpee broad jumps - to create your own workouts once you've gotten the hang of things!

Make sure you copy the workout to your clipboard, paste in your notes app to take to the gym with you.

With everything, just like we mentioned with the running above, it's important to start slow. If you haven't been active for awhile, or generally haven't done strenuous activity, you might crawl walk run.

For example, if you wanted to improve your lunges and overall leg strength, the first lunge exercise to start with might not be the sandbag lunges. You probably should start with lunges in place, progress to walking lunges and then to sandbag lunges.

That's why it's critical to build a strong fitness foundation. They HYROX race is such a challenging event, that can be completed by everyone, but it shouldn't be entered into without any sort of preparation.

Creating and sticking to a training plans is critical for success for your next HYROX event.

Incorporating days off and active recovery workouts into your regime is critical for recuperation. These rest periods are important so your body has time to heal.

Periodic fitness evaluations are key to monitoring your improvement and refining your workout strategy as needed, helping you consistently advance toward achieving your objectives. But the majority of your time should be spent, training.

Summary

In summary, HYROX is a unique and challenging fitness competition that combines running and functional exercises. Now you hopefully understand the history of HYROX, you know all the exercises associated with the race, and you can begin creating a plan to being your best self.

By understanding the structure of HYROX, creating effective training plans, and sticking to them, you can successfully prepare for your first race. Embrace the journey and enjoy the process of pushing your limits and achieving your fitness goals.

Frequently Asked Questions

Who is eligible to compete in Hyrox?

HYROX welcomes both male and female competitors, offering a competition structure that accommodates various age brackets ranging from 16-24 through to those aged 70 and beyond. This range ensures that individuals across different stages of life and with varying degrees of physical capability have the opportunity to participate, challenge their own limits, and demonstrate their athletic capabilities.

How is HYROX Different to CrossFit?

While HYROX and CrossFit both prioritize functional fitness, the two disciplines diverge in their approach. CrossFit is known for its eclectic mix of workout components that draw from weightlifting to gymnastics, tailoring its program to equip athletes for unforeseen challenges through varied routines. HYROX adheres to a consistent race structure where competitors undertake an unchanging series of functional exercises paired with running segments, which promotes uniformity in assessing athletic performance.

Distinct disparities also emerge regarding the length and configuration of training sessions. The duration of CrossFit workouts fluctuates considerably, sometimes spanning just minutes. A typical HYROX event runs between 60 and 90 minutes, focusing on prolonged effort throughout the course.

Some of the movements that crossfit athletes complete during their workouts are not movements that everyone can do. Climbing a 50 foot rope, or doing a muscle up is not something on the "things I can do" menu for normal people.

Although both modalities demand physical strength and stamina, it’s important to note that HYROX specifically hones in on muscular endurance alongside cardiorespiratory capacity more intensively – introducing an exclusive kind of challenge within the realm of fitness racing.

What is the structure of a HYROX race?

A HYROX race comprises an 8 km run, segmented into eight sections of 1 km each. Each segment is coupled with a distinct functional exercise.

This blend serves as a rigorous examination of both your stamina and muscular strength!

Who can compete in HYROX races?

You can compete in HYROX events if you’re between 16 and over 70, so it truly welcomes men and women of all ages!

How is HYROX different from CrossFit?

HYROX distinguishes itself from CrossFit by providing a consistent race structure that integrates a predetermined sequence of functional exercises coupled with running, thus offering increased organization.

On the other hand, CrossFit emphasizes diverse workouts and endless combinations, which imparts it with a unique character.

What are some key components of HYROX training?

Your HYROX Training should be incorporating running, functional exercises, and high-intensity interval training (HIIT). One of the most overlooked parts about performing your best on race day is being in great running shape. 8 kms is almost 5 miles. Most inexperienced athletes probably have not completed a 5k or 3.1 miles.

Your HYROX training should also be incorpating many different bodyweight and functional movements.