What Exactly is HYROX?
HYROX is a fitness race born in Germany in 2017, designed to fill the gap between functional fitness competitions and endurance racing. Unlike mud runs or obstacle races, HYROX takes place indoors with a standardized format worldwide. That means whether you compete in New York, London, or Hong Kong, the workout stations and distances are always the same—so you can directly compare your results to other athletes globally.
The race format is simple but brutal:
8 x 1 km runs + 8 workout stations, alternating back and forth. The stations include:
- 1,000m SkiErg
- Sled Push
- Sled Pull
- Burpee Broad Jumps
- 1,000m Row
- Farmers Carry
- Sandbag Lunges
- Wall Balls
It’s a true test of full-body fitness—combining speed, strength, and stamina in a race environment that feels like a mix of a marathon, CrossFit competition, and sporting event rolled into one.
Why is HYROX Exploding in Popularity?
In just a few years, HYROX has become one of the fastest-growing fitness competitions in the world. Here’s why:
- Accessible to Everyone: With divisions for singles, doubles, relay, and elite athletes, there’s an entry point for beginners and pros alike
- Standardized & Measurable: No mud, no mystery obstacles. Just consistent, repeatable tests you can train for. Your time is your benchmark
- Community Vibe: Races are hosted in arenas with hundreds (sometimes thousands) of participants. The atmosphere is electric
- Balanced Challenge: It’s not just about running fast or lifting heavy—it’s about being a well-rounded athlete
- Global Stage: Times are tracked on worldwide leaderboards, so you can compare your performance with athletes from all over
How to Train for HYROX
Training for HYROX is different from preparing for a marathon, powerlifting meet, or even CrossFit competition. It requires a unique blend of running economy, functional strength, and high-intensity conditioning. Here’s how to structure your prep:
1. Build Your Running Base
- HYROX includes 8 km of running. If you aren’t comfortable running, this will crush you.
- Train 2–3 times per week:
- Intervals: 400–1,000m repeats at race pace
- Tempo Runs: 3–5 km at a steady effort
- Long Run: Build endurance with 6–10 km easy runs
Tip: Practice running under fatigue by pairing runs with functional movements—just like the race.
2. Develop Functional Strength
The stations demand raw strength—especially sled pushes, sled pulls, and sandbag work. Focus on:
- Lower Body: Squats, deadlifts, lunges, step-ups
- Upper Body: Presses, rows, carries
- Core Stability: Planks, rotational work, anti-extension holds
Race-Specific Focus:
- Practice sled pushes/pulls if you have access
- Train with sandbags and medicine balls for lunges and wall balls
- Grip strength matters for the farmer’s carry—don’t skip it.
3. Master Functional Conditioning
HYROX is about sustaining high intensity over time. Blend cardio machines (rower, SkiErg, assault bike) with bodyweight movements:
- Burpee variations
- Rowing intervals
- SkiErg + push-ups or lunges
- EMOM (Every Minute on the Minute) circuits combining strength and cardio
Example Race Simulation Workout:
- 1 km Run
- 50 Wall Balls
- Rest 2–3 minutes
- Repeat 4–6 rounds
4. Learn to Pace Yourself
One of the biggest mistakes new HYROX athletes make is going out too hot.
- Break runs into steady, controlled paces—don’t sprint early
- Manage your heart rate between stations
- Save enough energy for the final wall balls—they’re deceptively tough
5. Get a Coach or Join a HYROX Class
While you can train for HYROX alone, having a knowledgeable coach or joining a HYROX-focused class can fast-track your progress:
- Expert Guidance: A coach can identify weaknesses and structure your training to improve them
- Race Simulation: Classes often mimic the race format so you practice transitions, pacing, and movement standards
- Accountability: Training alongside others pushes you harder and keeps you consistent
- Community: You’ll meet fellow competitors and share tips, strategies, and encouragement
If you’re serious about racing—or just want to train smarter—finding a HYROX program can make all the difference.
Why You Should Try HYROX
HYROX isn’t just a race—it’s a benchmark of fitness and an unforgettable community experience. The training will make you stronger, faster, and more resilient—even if you never step onto a competition floor. But if you do, you’ll find yourself surrounded by athletes just like you, all pushing through the same challenge, one station at a time.
Whether your goal is to finish strong, set a personal best, or qualify for the World Championships, HYROX offers a new way to measure and celebrate your fitness journey.
Your Next Step: Try a Class
If you’re ready to take on HYROX—or just curious to see what the hype is all about - 7x7 offers HYROX-specific classes and coaching designed to prepare you for race day.
✅ Learn race standards and techniques
✅ Build strength and endurance in a structured program
✅ Train alongside a supportive community who are chasing the same goal
Whether you’re eyeing your first HYROX or chasing a podium finish: train smarter, pace better, and race stronger.
