The HYROX Workout: The Ultimate Fitness Test That Will Push You to Your Limits

It’s hard to believe that CrossFit is more than 20 years old. Prior to the year 2000, terms like EMOM and AMRAP and exercises such as rope climbs and muscle-ups were virtually unheard of.

Fast forward to today, and CrossFit ranks as one of the most popular workouts and is also a professional sport. CrossFit events attract hundreds of participants, and almost every city has at least one CrossFit Box or gym.

As a veteran personal trainer, I’m a big fan of CrossFit. The workouts are varied and fun, and most CrossFit programs put a similar emphasis on all aspects of fitness, including strength, endurance, and cardiovascular fitness.

As such, CrossFit is a great way to develop a high level of real-world functional fitness. It’s no wonder that the military, law enforcement, and emergency services love CrossFit.

However, CrossFit is not the way to build functional fitness. Circuit and hybrid training can be similarly effective, and you don’t need to join a specialist gym to do them.

And now there’s another way to build and test your all-around fitness – HYROX.

In this article, I reveal what HYROX is, discuss its benefits, and provide the information you need to try it for yourself.

What is HYROX?

HYROX is a fitness race where participants alternate between 1km/0.62-mile running intervals and eight strength and conditioning exercises. The aim is to complete all eight runs and exercises as quickly as possible. There is no time limit, and typical finishing times range from less than 60 minutes to more than three hours. According to HYROX, 98% of participants complete the race.

Unlike CrossFit, HYROX races are standardized, and the exercises and order do not vary between races. This makes HYROX easier to train for than most CrossFit events, as you know exactly what you’ve got to prepare for well in advance.

In addition, the exercises in a HYROX race are relatively straightforward, so you don’t need any special skills to participate. Most gym goers should already be familiar with the exercises in a HYROX race.

The exercises that make up a HYROX race are:

• 1km run
• Ski Erg
• 1km run
• Sled push
• 1km run
• Sled pull
• 1km run
• Burpee broad jumps
• 1km run
• Rowing
• 1km run
• Farmer’s carry
• 1km run
• Walking lunges
• 1km run
• Wall balls

HYROX was designed to be widely accessible, and as such, there are several ways to complete a race. These include:

Open: This is the standard HYROX race and should be challenging but achievable for most gymgoers.

Individual Pro: Looking for more of a challenge? This division involves heavier weights for a tougher workout.

Doubles: With this version of HYROX, you race with a partner and divide the functional exercises between you.

Relay Teams: Racing as a team of four, this variation is ideal for families, groups of friends, and gym or corporate teams.

Reps, distances, and weights are adjusted according to gender and experience:

	Men	Men Pro	Women	Women Pro
Ski Erg	1,000m	1,000m	1,000m	1,000m
Sled Push	4 x 12.5m at 125kg (plus sled)	4 x 12.5m at 175kg (plus sled)	4 x 12.5m at 75kg (plus sled)	4 x 12.5m at 125kg (plus sled)
Sled Pull	4 x 12.5m at 75kg (plus sled)	4 x 12.5m at 125kg (plus sled)	4 x 12.5m at 50kg (plus sled)	4 x 12.5m at 75kg (plus sled)
Burpee Broad Jump	80m	80m	80m	80m
Rowing	1,000m	1,000m	1,000m	1,000m
Farmer’s Carry x 200m	2 x 24kg	2 x 32kg	2 x 16kg	2 x 24kg
Lunges	100m at 20kg	100m at 30kg	100m at 10kg	100m at 20kg
Wall Ball	75 x 4kg	100 x 6kg	100 x 6kg	100 x 9kg

HYROX Workout Advantages and Benefits

Not sure if HYROX is worth your time and energy? Consider these advantages and benefits and then decide!

Accessible

You don’t have to qualify to enter a HYROX race, and there are events in most major cities around the world. The exercises are easy to learn, and you don’t need any special skills to compete in a HYROX race. Consequently, entering a HYROX race is potentially more straightforward than a CrossFit event.

Of course, you can also do the HYROX workout without entering an official race. You should be able to find all the equipment you need in most commercial gyms.

A New Challenge to Train For

While there is nothing wrong with training for the sake of it, many people prefer to work out for a more specific purpose. This can increase motivation and encourages exercise adherence. In addition, you can use your race times to measure your fitness improvements and progress.

Fat Loss

HYROX combines eight kilometers/five miles of running with eight high-intensity strength and conditioning exercises. As such, it’s a great workout for burning kilocalories and fat. While your total energy expenditure depends on your age, weight, and workout intensity, most people can expect to burn around 1000 calories during a full HYROX race.

Combined with a sensible diet, training for HYROX and competing in events should help you lose fat, get lean, and maintain a healthy body weight.

Full Body Functional Workout

HYROX involves all your major muscles as well as your cardiovascular system. As such, this popular workout will develop all aspects of your fitness. While CrossFit workouts are more varied, HYROX should develop a similarly high level of all-around conditioning and strength.

Improved Athletic Performance

Training for and competing in HYROX will develop your cardiovascular fitness and muscular strength, power, and endurance. It combines aerobic and anaerobic conditioning to challenge every facet of your fitness. As such, HYROX is a great way to train for almost any sport and will also improve your gym performance.

Sociable and Fun

The HYROX community is very welcoming, and events are as social as they are challenging. Novice participants are actively encouraged, and spectators are incredibly vocal and supportive, cheering on every single racer.

If you enjoy being part of a large sporting event surrounded by like-minded people, you’ll probably feel right at home with HYROX.

How to Train for HYROX

While most reasonably fit gym goers should be able to drag themselves through a HYROX race, I don’t recommend trying this workout without some prior preparation. After all, the aim is to complete all eight runs and exercises as quickly as possible, which means you’ll have to push yourself. Attempting the HYROX workout without training could also lead to injury.

With that in mind, here are four HYROX-Inspired training sessions designed to give you a taste of this fitness challenge and prepare you for your first full race.

HYROX Workout #1 – The Half HYROX 

A full HYROX workout is probably too long and demanding to do more than once every few weeks. Reducing the volume by 50% turns what is usually an intense challenge into something much more manageable. This is also an excellent way for beginners to get a feel for this style of training.

Complete the following sequence as fast as possible:

• 500m run
• Ski Erg x 500m
• 500m run
• Sled push x 25m
• 500m run
• Sled pull x 25m
• 500m run
• Burpee broad jumps x 40m
• 500m run
• Rowing x 500m
• 500m run
• Farmer’s carry x 100m
• 500m run
• Walking lunges x 50m
• 500m run
• Wall balls x 50 reps

 * Adjust weights based on your race category, i.e., open, pro, male, female.

HYROX Workout #2 – HYROX Running Intervals

The HYROX workout involves a lot of running – 8km or 5 miles in total. Running is a skill that most people need to practice if they want to get better at it. One of the best ways to do this is with interval training.

This workout involves the same amount of running as a HYROX race. Still, with no additional exercises to perform, you’ll be free to a) run faster and b) focus on your running form.

• Run 1km as quickly as possible
• Rest 3 minutes
• Repeat eight times

Try to maintain an even pace for all the intervals. So, if it takes you five minutes to run your first kilometer, that’s roughly the time your last kilometer should take.

Related: Running Calculator: Running Pace Calculator

HYROX Workout #3 – HYROX Circuit

While you should be reasonably familiar with most of the exercises in the HYROX workout, you have probably never done them back-to-back. This circuit features all the standard HYROX exercises but done for 50% of the distance/reps. Doing multiple laps will build the endurance and confidence you need to take on a full HYROX race.

Do three laps of the following. Rest 2-3 minutes between laps:

1. Ski Erg x 500m
2. Sled push x 25m
3. Sled pull x 25m
4. Burpee broad jumps x 40m
5. Rowing x 500m
6. Farmer’s carry x 100m
7. Walking lunges x 40m
8. Wall balls x 50 reps

 * Adjust weights based on your race category, i.e., open, pro, male, female.

HYROX Workout #4 – Divide and Conquer  

Your last training session splits the standard HYROX race into two halves. You complete the first workout in the morning and the second in the evening. Shortening the workout means you’ll be able to complete each half more quickly while still experiencing the entire race.

Morning:

1. 1km run
2. Ski Erg x 1000m
3. 1km run
4. Sled push x 50m
5. 1km run
6. Sled pull x 50m
7. 1km run
8. Burpee broad jumps x 80m

* Adjust weights based on your race category, i.e., open, pro, male, female.

Evening:

1. 1km run
2. Rowing x 1000m
3. 1km run
4. Farmer’s carry x 200m
5. 1km run
6. Walking lunges x 100m
7. 1km run
8. Wall balls x 100

* Adjust weights based on your race category, i.e., open, pro, male, female.

HYROX Workout FAQs

Do you have a question about the HYROX workout or training for a HYROX race? No problem – I’ve got the answers! Need more information? Please leave a comment in the section below, and I’ll reply ASAP.

1. Is HYROX the same as CrossFit?

While HYROX and CrossFit are similar, they are also quite different. For example, all HYROX workouts are the same, whereas CrossFit workouts are much more varied. That said, both of these training methods develop full-body functional fitness and conditioning. So, while they aren’t the same, they will produce comparable results.

Related: Circuit Training or CrossFit: Which is the Right Workout for YOU?

2. Is HYROX a sports event or a workout?

HYROX is both a sports event AND a workout, so it’s up to you how you participate. For example, you could train for HYROX with the aim of bettering your performance race by race. Alternatively, you can do HYROX as an informal workout with no intention of competing.  

Ultimately, like CrossFit, it’s up to you whether you enter competitions or just work out for your fitness and health.

3. Is HYROX Safe

While no strenuous workout is ever 100% safe, the risks of injury during HYROX are relatively low. The prescribed weights are fairly manageable, and the exercises are easy to learn and master. The biggest dangers are overexertion and heat exhaustion – HYROX workouts are tough!

Make HYROX as safe as possible by training for each event, not participating if you are ill or injured, stopping if you feel unwell, and staying hydrated.

Closing Thoughts

CrossFit is the original functional fitness sport. However, HYROX is gaining popularity and is another excellent way to develop and test your limits.

Unlike CrossFit, HYROX workouts are always the same, and the exercises are common gym standards, so it’s relatively straightforward to train for them. In contrast, many CrossFit workouts require special skills or equipment that may be beyond the reach of some participants.

If HYROX sounds like something you might enjoy, but you don’t want to commit to a full race, why not try one of the HYROX workouts in this article? Each one provides a great introduction to this fantastic fitness challenge.

For more information, including details of official events, please visit the HYROX website.

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