At first glance, CrossFit and HYROX might seem like variations on the same functional fitness theme. But there are key differences. Here’s some main points on how the two compare:
Standardisation
HYROX is a standardised event. The workout doesn’t change. It is the same amount of running, the same exercises, in the same order, each time. This is significantly different from a CrossFit competition which will typically consist of several different workouts on the same day, and you often don’t know what those workouts will be until shortly beforehand. This means there is a much greater amount of variety, and an element of unknown, in CrossFit vs. HYROX.
The standardisation of HYROX means it is generally easier to train for, as well as being easier to understand whether you are truly making progress in the sport (i.e. if your finishing time is improving).
Running
In a HYROX event, you will cover over 8km of running. Whilst running is sometimes involved in a CrossFit workout, it generally doesn’t feature too heavily in the sport. For most (not all) CrossFit athletes who check out HYROX, it is typically the running portion (as opposed to the exercises) that concern them most, as it is normally far more running than they might be used to.
Strength
The strength requirements in CrossFit are generally much higher than those in HYROX. You do, of course, seem some strength for HYROX – the sleds, for example, can feel heavy – but the strength you would typically need in CrossFit, without scaling a workout, are much higher. To generalise, the strength requirements in CrossFit are higher, but the endurance requirements are lower.
Completion Time
The time taken to complete a HYROX race is, on average, 1.5 hours (with the Elite of the sport finishing in just under 60 minutes). This is longer than most CrossFit workouts which typically last less than 20 minutes.
Exercises
The exercises required in HYROX have been specifically chosen so that they are relatively safe and simple to perform. It is designed as a sport for everyone, and, in theory, most people could have a good attempt at all the exercises without practising much in advance. There isn’t a huge amount of skill needed to perform them. In CrossFit however, there are sometimes very complex, technical, movements required. For example, workouts often feature heavy Olympic lifts with a barbell, and / or gymnastic movements such a handstand walks. These can take years to learn to perform safely and effectively. The exercises in HYROX are much simpler; running, SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Row, Farmers Carry, Sandbag Lunges, and Wall Balls. Because of these reasons, HYROX is generally more accessible to a wider range of fitness abilities.
The Finals
The culmination of a CrossFit season is the CrossFit Games were the best CrossFitters in the world battle it out over a few days, and several workouts, to be crowned the best male or female CrossFitter in the world (based on who accumulates the most points across all the workouts). There are also some older athlete divisions (masters athletes) who compete at the games, as well as a team event.
HYROX similarly holds a finals event – the HYROX World Championships. As with all HYROX events, the concept / race doesn’t change for the finals. There is a separate race for the “Elite 15” which in theory is the best 15 men and best 15 women. The winner of that race is crowned as the HYROX World Champion. At the World Championship event there are also hundreds of athletes participating in the age group divisions. There is a much great number of these age groups than you would find in the CrossFit Games, with age groups ranging from 16-24, all the way up to 70+.
Summary
It’s easy to understand why HYROX and CrossFit are compared, but there are certainly big differences between the two. There is, of course, some carry over, with them being both being “functional fitness” or “Hybrid” sports / events, but the requirements for them do differ, require different forms of training, and suit slightly different types of athlete. To find out more about HYROX, check out our “Beginner’s Guide to HYROX”.
We have had some very well known, successful CrossFitters (and coaches) on the Rox Lyfe podcast, talking about their careers and their experience in, and thoughts on, HYROX (and the differences compared to CrossFit). These include Brent Fikowski, James Newbury, Kristi O’Connell, Chris Hinshaw, and Ben Bergeron (click the links to watch the interviews).
