What is Hyrox? The Ultimate Guide to the World's Fastest-Growing Fitness Competition

Introduction: What Exactly is Hyrox?

"What is Hyrox?" is one of the most searched fitness questions right now—and for good reason. Hyrox is a global fitness competition that blends functional training, endurance, and strength in a race-style format. Unlike traditional CrossFit or marathon events, Hyrox is designed for every fitness level, from beginners to elite athletes.

But what makes it different? How do you train for it? And is Hyrox right for you?

In this complete guide, we’ll break down:
✔ What's Hyrox is and how it works
✔ The 8 workout stations + 1km runs
✔ Different divisions (Pro, Open, Doubles, Relay)
✔ Training tips to prepare for Hyrox
✔ Where to compete and how to sign up

Let’s dive in!

What is a Hyrox Competition?

Hyrox Explained: A Race of Strength and Endurance

Hyrox is often called "the fitness race for everybody" because it combines running and functional workouts in a structured, competitive format.

Key features of Hyrox:

• 8 functional workout stations (like sled pushes, rowing, and burpees)

• 1km run between each station (totaling 8km running + 8 workouts)

• Timed race format (compete against others or your own PR)

• Scalable divisions (Pro, Open, Doubles, and Relay options)

Unlike ultra-endurance races or CrossFit competitions, Hyrox is accessible yet challenging, making it perfect for anyone looking to test their fitness.

How Does Hyrox Work? The Race Format Explained

"What are the Hyrox workout stations?"

Every Hyrox race follows the same structure worldwide:

1. 1km Run (to start)

2. Workout Station 1

3. 1km Run

4. Workout Station 2
   ... and so on, for 8 runs + 8 workouts.

The 8 Hyrox Workouts (With Modifications for Different Divisions)

Each station tests a different fitness component:

1. 1,000m Ski Erg (Full-body endurance)

2. 50m Sled Push (Lower-body strength)

3. 50m Sled Pull (Posterior chain power)

4. 80m Burpee Broad Jumps (Explosive conditioning)

5. 1,000m Row (Cardio endurance)

6. 200m Farmers Carry (Grip & core strength)

7. 100m Sandbag Lunges (Leg endurance)

8. 75-100 Wall Balls (Full-body stamina)

Pro vs. Open Differences:

• Pro Division = Heavier weights, stricter standards

• Open Division = Lighter weights, more scaling options

Who Can Do Hyrox? (Divisions Explained)

"Is Hyrox only for elite athletes?"

No! Hyrox has divisions for all fitness levels:
✔ Open Division – For beginners/intermediate athletes
✔ Pro Division – For advanced competitors (heavier weights)
✔ Doubles – Team of 2 (split workouts)
✔ Relay – Team of 4 (each does 2 stations + runs)

"Can I do Hyrox if I’m not super fit?"
Yes! Many first-timers walk/jog the runs and scale workouts.

How to Train for Hyrox

"What’s the best Hyrox training program?"

Hyrox requires hybrid fitness—balancing running stamina with strength endurance.

Key Training Tips:
✔ Run + Workout Combos (Mimic race conditions)
✔ Sled Training (Push/Pull for leg endurance)
✔ Grip Strength Work (Farmers carries, dead hangs)
✔ High-Rep Functional Moves (Wall balls, burpees)

Sample Weekly Plan:

• Day 1: Running intervals + sled work

• Day 2: Strength training (squats, deadlifts)

• Day 3: Rowing + bodyweight circuits

• Day 4: Long steady run

• Day 5: Hyrox simulation (1km run + 2 stations)

Where Can I Compete in Hyrox?

"Are there Hyrox events near me?"

Hyrox races happen in major cities worldwide, including:

• USA (New York, Chicago, Miami)

• Europe (London, Berlin, Madrid)

• Australia & Asia (Melbourne, Hong Kong)

How to Sign Up:

1. Check the Hyrox event calendar

2. Choose Open, Pro, or Doubles

3. Register online (early for best pricing)

Final Thoughts: Is Hyrox Worth It?

"Should I try Hyrox?"

✅ Yes, if you want:

• A structured fitness challenge

• A competitive yet inclusive environment

• To test your endurance & strength in one race

Hyrox is growing fast because it’s scalable, well-organized, and addictive—once you do one, you’ll want to beat your time!

Ready to try? Find an event and start training today!

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