A Beginner’s Guide to HYROX

HYROX is a competitive, indoor fitness event combining running with functional exercises.  It bills itself as “The World Series of Fitness Racing”. This guide will tell you everything you could possibly want to know about this exciting, functional fitness event.  If you prefer to watch videos as opposed to read articles, this one on our YouTube channel, gives a good guide to the sport of HYROX.

At the end of the post we share a discount code that you can use for your HYROX entry.

Let’s jump in!

What is HYROX?

A HYROX competition is made up of a 1km run followed by 1 functional workout, repeated 8 times (meaning 8km run in total, plus 8 functional workouts).  It requires strength, speed, power and endurance and is a fantastic test of overall fitness. There are a variety of categorisations (see below) which, amongst other things, makes it an event suitable for a range of physical abilities.

HYROX events take place all over the world, with each one being exactly the same in terms of requirements.  The event is particularly popular with runners, triathletes, OCR competitors and CrossFit athletes.

Participating athletes wear a timing chip on their ankle which tracks their whole race.  This provides an individual finishing time and allows athletes to compare that time to other participants who have ever competed in HYROX.  The chip also times a participant’s performance during each segment of the race, thereby providing a large amount of data for an athlete to use to identify their strengths and weaknesses after the race.

HYROX Exercises / Race Setup

The requirements / exercises for each HYROX event are as follows:

1km Run

1km Ski (on Concept2 SkiErg)

1km Run

50m Sled Push (102kg – 202kg*)

1km Run

50m Sled Pull (78kg – 153kg*)

1km Run

80m Burpee Broad Jump

1km Run

1km Row (on Concept2 Rower)

1km Run

200m Kettle Bells Farmers Carry (16kg – 32kg*)

1km Run

100m Sandbag Lunges (10kg – 30kg*)

1km Run

100 / 75* reps Wall Balls (4kg – 9kg*)

* weights (and reps for wall balls) vary by category (see the breakdown in the tables below).

The requirements are always exactly the same, in the same order, for each HYROX.

History of HYROX

HYROX was launched by Hamburg based entrepreneur Christian Toetzke (who is CEO of Upsolut Sports GmbH) and two-time Olympic gold medal hockey player Moritz Fürste. In the past Christian has been responsible for launching the Hamburg Triathlon in 2002 and the cycling event Cyclassics Hamburg in 1995/96.  Both are still in charge of the company, with Infront the majority owner.  The first HYROX event was held in Hamburg in April 2018.

The word “HYROX” doesn’t stand for anything, but is a portmanteau of the words “hybrid” and “rockstar” – by all accounts created on a drunken night between the founding team!

Can Anyone Compete in a HYROX Event?

HYROX is open to anyone aged 16 or over. Most people with a base level of fitness can safely and easily complete the exercises.

The numerous divisions opens the race up to a wider range of people and fitness levels.  It is possible to compete as an individual, as a double (where you both do all the running but get to share the work on the functional exercises with your partner), or in a relay ( in a team of four people, each of you needing to complete two legs – a leg being one functional exercise, and one 1km run).

Within the individuals and doubles divisions, it’s possible to compete in the normal category or the Pro category – Pro’s needing to move heavier weights on some of the stations.

It is a challenging event but you certainly don’t need to be an elite athlete to compete, and there is no embarrassment if you take a super long time to complete the course.  There are no rules against walking if you need to.  To find out more about how hard HYROX is, check out this article.

The only thing to consider would be if you are in sufficiently good enough condition to complete some of the functional exercises. Having the strength required to move the sleds (both push and pull), enough grip strength for the farmers carries (though you can put the weight down as often as you want) and the ability to complete the walking lunges (where you can’t put the sandbag on the floor without a penalty) may be where most difficulty is experienced.  Out of all of those, I suspect it is the sled which catches most people out. Again, you can take it as slowly as you like but you do, ultimately, need enough strength to be able to move it (which most people do have).

For those under the age of 16, HYROX have also announced “HYROX Youngstars” – a competition for children aged 8-15.  This will make its debut at HYROX London in May 2024.

Weights and Distances by Division

The video below shows some highlights from a HYROX event…

How Long Does it Take to Complete a HYROX Race?

You can take as long as you need to complete HYROX (obviously within reason – I’m sure the organisers will want to go home at some point!).  Taken from the HYROX website, the average finisher times are as follows:

Just in case you need reminding after seeing those times – these are the average times.  There is NO SHAME AT ALL in being slower than the average.  If you have looked at the above times, and felt like you couldn’t achieve that, then don’t worry.  What matters is that HYROX can be a motivator for you to lead a fitter, healthier, life.

You can view the times achieved by competitors in all past events by clicking here (if need be check out this guide to navigating / using the HYROX leaderboard).  Also check out our article for an in-depth look at what might be considered a “good” HYROX time.

Where do HYROX Events Take Place?

HYROX events / races originated in Germany but now take place all over the world.  Click here to see the current event list.

We include reviews (and previews) of each event on our site (click here to see the full list), including Vienna, Chicago, Birmingham, Paris, Warsaw, Berlin, Valencia, Leipzig, Bilbao and Amsterdam.

Age Groups

Once you have your finishing time, it is possible to see how you fare against competitors in the same age group as yourself.  At the end of each event, there are podium awards for the top 3 in each age group.

The age groups for the individual competition are broken down as follows:

16-24

25-29

30-34

35-39

40-44

45-49

50-54

55-59

60-64

65-69*

70+*

*HYROX Pro Division’s last age group is 65+

For the Doubles Competition, the age groups are as follows:

16-29

30-39

40-49

50-59

60+

World Championships / Elite Races

At the end of each season, HYROX hold the World Championships (as well as European and North American Championships). This sees the best of the best, from each division, in each city, by age group, go up against each other.

After each HYROX event, qualifying participants will be sent an email offering them the opportunity to claim their place.  Each qualifier needs to make his/her decision within 48 hours of receiving the invitational email.  The number of World Championship places up for grabs at each event will vary by city, category and age group.

For any individuals competing in the World Championships, this is currently done at the Pro weights (except for those aged 60 or above).

Elite Races

There is also a separate category at the World Championships for “Elite” competitors.  This sees the top 15 men, and top 15 women, battle it out for the title of overall HYROX World Champion.  Click the link for more details on how to qualify for the HYROX World Championships, including the Elite races.

The winners of the 2023 HYROX World Championships were Lauren Weeks in the Women’s category, and Hunter McIntyre in the Men’s.

World Records

The current Men’s Pro world record is a time of 53 mins 22 secs by Hunter McIntyre.  The Women’s world record is held by Lauren Weeks with a time of 58 mins 03 secs.

A full list of all HYROX World Records, for all divisions and age groups, can be viewed here.

Rulebook

To find out more about the rules of a HYROX event, including the movement standards required at each station, then visit here.

What Happens on the Day?

On the day, competitors are asked to arrive at the venue at least 2 hours prior to their start time (which will have been emailed to them approximately 4 days in advance of the event).  Competitors will check in at the entrance to the venue and be provided with their timing chip (which needs to be placed around their ankle), as well as their own competitor number (which will be written in pen on their forearm).

Changing areas, toilets, and an area to store your bag, are available at each venue.  Shower facilities are not provided. There is also an area where athletes can warm up with a range of equipment provided (including treadmills, sleds, bikes, and kettlebells.

Venues normally also sell food and HYROX branded apparel.

Athletes must aim to arrive at the starting area 10 minutes before their start time. There are normally up to 50 athletes starting at the same time / in the same wave.

Photographers are often present at the event to capture the action.  You’ll be given the opportunity to purchase photos of yourself after the event.  These are normally provided by sportograf.com

What Gear Do I Need?

There’s not much you need to compete in a HYROX event other than appropriate clothes and footwear. There are no specific clothing requirements, but just remember it can often get very hot inside the venues. Many men (not all by any means) compete topless.  I also normally wear a sweatband on my head.

From a footwear perspective, comfortable running trainers are normally the best bet.  CrossFit trainers – such as the Nike Metcon’s – can work but aren’t ideal as they aren’t designed for running such long distances in.  You’ll also want to make sure you use footwear that won’t slip too much when you’re pushing the heavy sled (which has caught out some competitors in the past). Personally, I’ve used the Puma Deviate Nitro in the events and they have worked well.  Click here to read more on the best footwear for HYROX.

A large portion of your training for HYROX can be done very effectively with a minimal amount of equipment.  Running obviously requires little equipment and most gyms will at least have all you need to practice the weighted lunges, wall balls, and farmers carries.  In an ideal world you would find a gym which has all the required equipment – including sleds, ski erg, and row machine – though they aren’t essential, and you would still be able to compete in HYROX if you didn’t have access to those during training.   To find a HYROX affiliated gym (which should have at least most of the required equipment) then visit this page.

What is the “Roxzone”?

If you’ve looked at the times achieved in past events, you may have noticed there is a time for something known as the “Roxzone”.  The Roxzone is basically the large area that you need to cover when moving between the runs and the functional stations.

In a large indoor arena, the running section of a HYROX event normally takes place around the perimeter.  After each run you then move into the centre of the venue, and head towards the functional station.  The area between leaving the run and entering the functional station is known as the Roxzone.  This can be a surprisingly large area and probably means that you ultimately end up covering an additional 700m (very roughly) in distance on the day.  If you’ve been doing HYROX simulations in your gym, this can be an area that is often forgotten.

In the Roxzone, cups of water and Red Bull are available for competitors to drink mid-race.  It is not allowed for spectators to pass you drinks, or food, during the race, but you can carry items with you if desired.

For more info, I explain further in this video on our YouTube channel what the Roxzone is.

How is HYROX Different to CrossFit?

HYROX and CrossFit are often compared to one another as they are both functional fitness events.  However, there are big differences.  We compare the two sports in this “HYROX vs. CrossFit” article. 

Will HYROX Help Me to Lose weight?

Simplistically speaking, in most cases, the main factor in weight loss is burning more calories than you consume.  By competing in, and training appropriately for, a HYROX event, you will likely be burning plenty of calories through exercise. Therefore, if you combine that training with an appropriately healthy calorie-controlled diet, and burn more calories than you consume, then you will lose weight.  Conversely though, if you eat a poor diet and / or consume too many calories, you could end up putting on weight. HYROX is wonderful, but isn’t a magic bullet, and if you eat badly, or eat too much, you could still end up adding weight.

That all said, there are many health benefits to be gained from participating in a fitness event such as HYROX over and above pure weight loss.

I’m Not Sure I Want to Compete Yet but Would Love to Volunteer – Is That Possible?

A HYROX event wouldn’t be able to run without the amazing team of volunteers who help on the day – in particular with guiding competitors, and ensuring the standards of each exercise are adhered to appropriately.  If you are interested in volunteering for a certain event, then ensure you are on the HYROX email list as they often send out requests for volunteers by email. Also, check out this article for more information on the benefits of volunteering at HYROX.

Are Spectators Allowed?

At most events, yes! They help to make the atmosphere what it is! Spectator tickets do sometimes need to be purchased in advance though (depending on the location) so check the HYROX website for more details.

What If I Enter But Then Can’t Compete?

If you buy a ticket for a HYROX event but are then unable to compete (perhaps due to injury, for example), it is possible to transfer your ticket to another event location / date up to 14 days prior to the event. You can also change your division within the same time frame.  There is a small fee charged to make these changes.

Does HYROX Cause Injury?

A HYROX event itself can be performed very safely, with a minimal risk of injury.  Of course, by participating in any sporting endeavour there is always some risk of injury, but it is not vastly increased by participating in HYROX. 

The exercises required within HYROX have actually been specifically chosen with a view to minimising injury risks.  Box jumps, for example, were considered but eventually disregarded because of the risk of tripping over the box.

All the exercises can be performed without needing to learn a huge amount of technical skill around the activity. In theory you could turn up on the day having never performed the functional exercises and still be able to give them a good go.  The same can’t be said for many sports.  CrossFit, for example, does often have certain exercises where an element of skill is needed, and you’d potentially be risking injury by doing them in competition without having sufficiently practiced first.

In training for HYROX , you will want to ensure you have a well-designed, periodised training plan, where you aren’t constantly pushing yourself to your max, as that can eventually lead to extreme fatigue and injury.

Finally, as already mentioned, you’ll also want to make sure you are using the correct footwear as the distance of the event will takes its toll on your legs and feet if you don’t have appropriate footwear, possibly leading to injury.

Can you compete in HYROX if pregnant?

This is obviously one to discuss with your doctor.  But, in theory, yes it is allowed to compete if pregnant.  In fact, Lauren Weeks, the 2023 HYROX World Champion, raced in the 2022 HYROX World Championships when 7 months pregnant! And finished 9th!

As mentioned, it will be worth discussing in advance with your doctor if you are thinking of competing whilst pregnant, as well as making HYROX aware.

How to Train for a HYROX Event?

To help with training for a HYROX event, we have put together this article that looks at some of the main considerations when designing your HYROX training plan.

If you needed extra help then check out our personalised HYROX training plans here or one of our 12 Week Training Plans (written for Individual or Doubles).  You could look for a HYROX Partner Gym near you which are affiliated gyms that specialise in supporting HYROX athletes.

Finally, we feature lots of useful training advice on this site, so please ensure you are signed up to our mailing list to be kept up to date (at the bottom of this page), and listen to the Rox Lyfe podcast where you’ll hear tips from the top athletes in the world of sport.

Pros and Cons of HYROX

The Benefits of HYROX:

1. Hugely Motivational. Having a goal to work towards – in this case either competing in your first HYROX or trying to beat your previous HYROX time – can be very motivating. It helps to give focus, and greater meaning, to your training, sleep, recovery, and nutrition.

2. Health Benefits. Training for, and competing in, HYROX, has a range of health benefits.  It helps to build strength, power and endurance, can help you to lose weight (if that’s your goal) and the functional exercises help you operate more effectively in day-to-day life. In many ways it prepares your body for pretty much anything. For example, being able to lift a heavy weight over a long distance (such as with the famers carries) can help you with manual work, lifting your kids, carrying shopping bags, etc.  Being effective at burpee broad jumps almost certainly helps you to be more effective at getting up off the floor to a standing position without letting out a long groan!

3. Great Community. The HYROX community is a very supportive, uplifting, motivational thing to be part of.  Our Instagram page gets a great deal of interaction from HYROX athletes from all over the world.  Additionally, there are numerous pages, groups, social media accounts, and (obviously) our website, dedicated to the sport.   You can see a list of HYROX podcasts and Youtube channels (aside from our own) here.   You also get to meet so many amazing people at the events.

4. Price. Because it is relatively easy to train for, and most gyms provide at least most of the equipment, then training for a HYROX can be done relatively inexpensively.

5. See the World. Because events are all over the world it gives you a good excuse to visit places that you otherwise may not have (meeting likeminded locals in the process).

7. Competition.  HYROX is a great way to compete against others in a friendly supportive atmosphere.  This competition encourages you to push yourself and can be a motivator to live as healthy a life as possible.

The Negatives of HYROX:

1. Price. I know I’ve shown the price as a positive element of HYROX, but it could also be considered a negative.  There is the cost of entry. This can vary by event, and division.  As an example, it is over £100 for an individual or doubles to compete in London in May 2024.  On top of that there may be travel costs and hotel costs to take into account. If you want to train in a gym, there will be gym membership fees, and if you don’t want to train in a gym, but do want all the required equipment at home, then that could add up (the cost of a ski erg and a rowing machine, in particular).  To help save some money, use code ROXLYFE-10 when buying your ticket for HYROX and you can save 10% (this works for some but not all locations).

2. The Events Can Be Busy. This isn’t necessarily a bad thing, as it adds to the atmosphere, but those people who don’t like enclosed crowded spaces may not enjoy the busy nature of a HYROX event.

3. Limited Number of Nearby Events Each Year. If you want to compete in a HYROX reasonably regularly, then some travelling will be required.

4. It’s Addictive. You may see this as a positive or a negative – it may be a bit of both.  Once you compete in a HYROX it can be very addictive. Personally speaking, I find myself spending a lot of time thinking about the next HYROX event, how quick I might go, where I might improve my time, what’s the best thing to focus on in my training, etc.  It consumes a lot of my mental capacity, and whilst that’s not necessarily negative, it could be if other areas of your life suffer as a result.

5. It Can Be Humbling. This again can be a positive or a negative, depending on you and your personality type.  HYROX is often more difficult than people initially imagine, and will often take longer to complete than many people initially expect.  For some this can be demotivating and lead them to give up altogether.  Conversely, for others, this acts as motivation, giving them something to work on. Similarly, by being able to compare your time against others, it’s possible that you will be demotivated by how much better some other athletes are (there are some AMAZING times that have been achieved).  Click the link to read our article on how hard HYROX actually is.

Anything Else?

Phew, I think that’s pretty much everything covered, other than to say if you are interested in HYROX you should also check out our podcast, YouTube channel, training plans (for individuals or doubles), and all the other articles on our site.

If you do still have any questions, please feel free to reach out and we will do our best to help, and if you know of anyone who may be interested in this amazing sport, then please share this article with them.

Finally, let me take this opportunity to wish you GOOD LUCK for your next HYROX competition!

Photo credits to sportograf.com