What is Hyrox? The Ultimate Indoor Fitness Competition
What is Hyrox?
Hyrox is rapidly gaining popularity as a unique global indoor fitness race that combines the intensity of functional training with endurance. The race requires you to complete a series of functional workouts followed by a running segment, blending cardiovascular endurance with strength and agility.
What makes Hyrox stand out is its accessibility—anyone can enter, regardless of experience, and the competition can be scaled based on your fitness level, whether you're a beginner, weekend warrior, or elite athlete. You’re able to enter a Hyrox race on your own, as a pair or as a team of four.
The Hyrox race format consists of 8 km of running, split into 1 km intervals, interspersed with 8 functional fitness stations. Participants must complete each station immediately after each 1 km run, making it a true test of both speed and strength.
What are the Hyrox stations?
The Hyrox race is split into 4 divisions: Open; Pro; Doubles and Relay. Weights and repetitions change depending on which division an athlete enters.
We’ve broken down each station you’ll encounter during the race, along with tips for how to approach each one.
SkiErg (1000m)
The race begins with a SkiErg—a full-body cardio workout that mimics the movement of Nordic skiing. The goal here is to maintain a consistent, manageable pace without burning out.
Tip: Focus on using your legs to drive the movement, not just your arms. Keep your core engaged to maximise efficiency and avoid over-fatigue.
Sled Push (50m)
After the first run, you'll push a heavy sled across a 50m course. It’s all about leg and core strength, but it also taxes your cardiovascular system.
Tip: Keep your body low and lean into the sled. Use short, powerful strides to drive the sled forward. Don’t rush it; steady power is more effective than sprinting and burning out.
Sled Pull (50m)
The sled pull requires grip strength, back, and core activation. You’ll need to pull the sled across the same 50m distance.
Use a hand-over-hand pulling technique to maintain tension in the rope. Engage your legs to squat down and use your entire body, not just your arms, to pull.
Burpee Broad Jumps (80m)
This is where endurance meets explosive strength. You’ll need to cover the distance with broad jumps, but each jump must be preceded by a burpee.
Conserve energy by keeping your burpees as smooth and efficient as possible. For the broad jumps, try to cover as much ground as you can without overexerting.
Rowing (1000m)
The rowing machine comes midway through the race. This is another full-body cardio exercise that can feel brutal if you push too hard early.
Similar to the SkiErg, focus on a steady rhythm. Use your legs to drive, lean back slightly to engage your core, and then pull with your arms. Keep your breathing controlled.
Farmers Carry (200m)
You’ll be carrying two heavy kettlebells for 200m. This station is as much about grip strength as it is about mental fortitude.
Keep your shoulders back and your core tight. Try not to hunch over. If your grip starts to fail, take a moment to reset, but aim to keep moving as much as possible.
Sandbag Lunges (100m)
Weighted lunges with a sandbag draped over your shoulders. This station will test your lower body strength and endurance.
Take long strides and make sure each knee touches the ground to avoid penalties. Keep your upper body upright, and try to keep your breathing steady to avoid fatigue.
Wall Balls (100 reps)
The race ends with 100 wall balls—where you squat down and throw a weighted ball to a target. This is where many athletes hit their limit.
Break it into manageable sets. Keep your squat form efficient and use your legs to generate the power needed to throw the ball. If needed, take short rests to avoid burning out completely.
Preparing For Your First Hyrox Race
1. Train Smart
In your training, try to incorporate both running and functional movements to simulate race conditions. Practice transitioning from cardio to strength, as it’s a key part of the event.
2. Know Your Pacing
Many first-timers make the mistake of starting too fast. Remember, you’ll be doing 8 kilometres of running and 8 taxing workouts. Start conservatively and build up your intensity as you progress.
3. Practice Transitions
Hyrox is as much about transitioning between running and strength movements as it is about the individual stations. Practice moving between running and the workout stations in training to help your body adjust more quickly.
4. Test Your Gear
Wear shoes with good grip for the sleds and Farmers Carry, but that are also lightweight and comfortable for running. Compression gear or clothes that are moisture-wicking can help you stay comfortable throughout the race.
5. Nail Your Nutrition
Eating a well-balanced diet with a focus on whole foods is important for Hyrox training. Include a mix of carbohydrates, lean proteins, and healthy fats in your meals to provide the necessary energy and nutrients for training and recovery. Choose complex carbohydrates, such as whole grains, fruits, and vegetables, to sustain energy levels throughout the day.
Lean proteins, such as chicken, fish, and tofu, aid in muscle repair and recovery. Healthy fats, found in sources like avocados, nuts, and seeds, support overall health and provide a sustained source of energy.
A great way to kick start your recovery is with one of Veloforte’s Recovery Shake. Nova and Vita are perfectly balanced with a 3:1 ratio of carbohydrates and protein. Alternatively Veloforte’s Forza and Mocha Protein Bars are created with a 4:1 recovery recipe; a blend of natural glucose & fructose from the dried fruits & syrups. The perfect bars to help you refuel & recover after intense or prolonged exercise.
6. Don't Forget to Hydrate!
Hydration whilst training and leading up to the race is crucial due to the intensity of the event. Drink water adequately in the days leading up to the race to maintain optimal hydration levels. During intense workouts, consider electrolyte-rich drinks to replenish minerals lost through sweat.
Veloforte’s delicious range of hypotonic electrolyte powders are made with freeze-dried coconut water, real fruit, botanicals and natural electrolytes with all the nutrients locked in. High in antioxidants to protect your cells and loaded with gut-friendly enzymes, just add water for a refreshing infusion to restore, rebalance and re-energise you through every workout.
7. Don't Skip the Warm-Up
Arrive early to warm up your entire body. Focus on dynamic stretches, mobility exercises, and light cardio to prime yourself for the mix of running and functional movements.
8. Have Fun and Pace Yourself
It’s easy to get caught up in the excitement of the race, but remember, this is your first time. Pace yourself and enjoy the experience. Every race is an opportunity to learn and improve.
3 Reasons Why Should You Try Hyrox
Inclusive: Whether you're just getting into fitness or you're a seasoned athlete, Hyrox can be scaled to your abilities.
Challenging & Fun: It's a mix of endurance, strength, and skill, so you’re constantly pushing yourself in new ways.
Progressive: It’s standardised across the world, so you can easily track your progress and even compete globally.
Find your race today by visiting https://hyrox.com/.
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