What is Hyrox? Everything You Need to Know

Think of an event so powerful it fills arenas within minutes—blending high-intensity cardio and raw strength into one unforgettable competition.

Welcome to Hyrox. The fitness competition that’s redefining how people train and compete globally.

Hyrox has rapidly grown into a global fitness sensation appealing to all levels—from beginners just starting their fitness journey to elite athletes pushing their limits.

Hyrox fills a unique gap in the fitness world by offering a standardized, accessible racing format that anyone can join, unlike many sports reserved for the highly specialized or elite.

This blog is your ultimate guide to understanding what Hyrox is, why it’s gaining such traction worldwide, how the competitions work, and how you can start training for one

What is Hyrox?

Hyrox is a unique indoor fitness competition that seamlessly combines endurance running with functional strength workouts. It was created to be “A Sport for Everybody,” with a consistent global format that allows athletes to compare results regardless of where they compete.

Founded by Olympic field hockey champion Moritz Fürste and Christian Toetzke, HYROX was first introduced in Hamburg, Germany, in 2017, with its inaugural public event in 2018.

The race structure is straightforward yet challenging. HYROX combines both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times.

Hybrid in nature, Hyrox combines the “race” element, where athletes race against time and each other, with the “workout” element, featuring functional strength stations that mimic real-world physical challenges.

The goal at HYROX is clear: to create a global movement of like-minded people who all share the same passion for community, fitness, competition & a healthy lifestyle.

This race format remains consistent across the globe, enabling global leaderboards & a cumulative World Championships at the end of each race season.

Accommodating both professional athletes and everyday fitness enthusiasts looking to take their training to the next level, HYROX is the sport for everybody.

How Does a Hyrox Competition Work?

Each Hyrox competition follows a consistent, well-defined format. Competitors run 1 kilometer / 1,000 meters, then complete a functional exercise station, alternating through eight rounds. The eight workout stations are:

SkiErg

The race begins with a 1,000-meter run, which is followed by the first of eight workout stations, the SkiErg. This station challenges your cardiovascular stamina and is a full-body workout that effectively engages your legs, hips, and core, with support from your arms and shoulders.

It promotes coordination between your arms and legs to maintain a strong, rhythmic pulling motion.

Sled Push

After your second 1,000-meter run, you'll hit the Sled Push—an intense lower-body blast. This movement activates your entire posterior chain, including glutes, hamstrings, and calves, plus your core and quads.

It requires explosive power and a strong footing, so wearing grippy shoes is a must. If possible, try practicing this ahead of the race to prepare your muscles and balance for the heavy, controlled push.

Sled Pull

Your third 1,000-meter run is followed by the Sled Pull, where you’ll rely heavily on your glutes, back muscles, biceps, and core. This station demands both strength and technique to efficiently drag the sled.

Maintaining a steady pace while engaging your trunk ensures you conserve energy and avoid injury. It’s a great test of your pulling power and total-body coordination.

Burpee Broad Jump

This station combines two challenging moves—push-up followed immediately by broad jumps—over an 80-meter distance. It’s a full-body burner that tests strength, explosiveness, and endurance.

The burpee is a full-body exercise that works your chest, shoulders, arms, and core, while the broad jump challenges your leg power and plyometric strength. This demanding station is a full-body burner that tests strength, explosiveness, and endurance.

Rowing

Station five introduces your second ergometer challenge—a 1000-meter row. Rowing acts as both a cardio and strength builder for your legs, back, arms, and core.

This segment marks the halfway point in your race, so pacing yourself here is crucial to maintain stamina for the remaining stations. Focus on smooth, controlled strokes to efficiently cover the distance.

Farmers Carry

The Farmers Carry requires you to walk 200 meters carrying a heavy-weight kettlebell in both hands. This station emphasizes grip strength, upper back endurance, and core stability.

It’s a functional move with real-world applications, like carrying heavy grocery bags, that tests your strength and mental toughness

Sandbag Lunges

Get ready to lunge 100 meters while carrying a sandbag weighing between 10 to 30 kilograms. This station heavily targets your quads, glutes, and hamstrings while challenging your balance and core control due to the shifting weight.

It’s one of the race’s biggest muscle burners, pushing your leg strength and endurance to the limit as you focus on steady, powerful strides.

Wall Balls

The final station requires you to complete 100 wall balls—throwing a weighted ball from your chest to a target on the wall. This movement fires up your legs, core, shoulders, and arms while testing your endurance and coordination.

With the finish line just beyond, this station is all about grit and determination to power through and finish the competition strong and proud.

Weights, Distances, and Repetitions

Individual
Women	Women Pro
1000 m SkiErg	1000 m SkiErg
2×25 m Sled Push (102 kg incl. sled)	2×25 m Sled Push (152 kg incl. Sled)
2×25 m Sled Pull (78 kg incl. sled)	2×25 m Sled Pull (103 kg incl. Sled)
80 m Burpee Broad Jump	80 m Burpee Broad Jump
1000 m Rowing	1000 m Rowing
200 m Kettle Bells Farmers Carry (2×16 kg)	200 m Kettle Bells Farmers Carry (2×24 kg)
100 m Sandbag Lunges (10 kg)	100 m Sandbag Lunges (20 kg)
100 x Wall Balls (4 kg)	100 x Wall Balls (6 kg)

Individual
Man	Men Pro
1000 m SkiErg	1000 m SkiErg
2×25 m Sled Push (152 kg incl. Sled)	2×25 m Sled Push (202 kg incl. Sled)
2×25 m Sled Pull (103 kg incl. Sled)	2×25 m Sled Pull (153 kg incl. Sled)
80m Burpee Broad Jump	80 m Burpee Broad Jump
1000 m Rowing	1000 m Rowing
200 m Kettle Bells Farmers Carry (2×24 kg)	200 m Kettle Bells Farmers Carry (2×32 kg)
100 m Sandbag Lunges (20 kg)	100 m Sandbag Lunges (30 kg)
100 x Wall Balls (6 kg)	100 x Wall Balls (9 kg)

Doubles
Doubles Women	Doubles Man	Doubles Mixed
1000 m SkiErg	1000 m SkiErg	1000 m SkiErg
2×25 m Sled Push (102 kg incl. sled)	2×25 m Sled Push (152 kg incl. Sled)	2×25 m Sled Push (152 kg incl. Sled)
2×25 m Sled Pull (78 kg incl. sled)	2×25 m Sled Pull (103 kg incl. Sled)	2×25 m Sled Pull (103 kg incl. Sled)
80 m Burpee Broad Jump	80m Burpee Broad Jump	80m Burpee Broad Jump
1000 m Rowing	1000 m Rowing	1000 m Rowing
200 m Kettle Bells Farmers Carry (2×16 kg)	200 m Kettle Bells Farmers Carry (2×24 kg)	200 m Kettle Bells Farmers Carry (2×24 kg)
100 m Sandbag Lunges (10 kg)	100 m Sandbag Lunges (20 kg)	100 m Sandbag Lunges (20 kg)
100 x Wall Balls (4 kg)	100 x Wall Balls (6 kg)	100 x Wall Balls (6 kg)

Relay
Relay Women	Relay Man	Relay Mixed
1000 m SkiErg	1000 m SkiErg	1000 m SkiErg
2×25 m Sled Push (102 kg incl. sled)	2×25 m Sled Push (152 kg incl. Sled)	2×25 m Sled Push (102 kg/152 kg incl. Sled) (F/M)
2×25 m Sled Pull (78 kg incl. sled)	2×25 m Sled Pull (103 kg incl. Sled)	2×25 m Sled Pull (78 kg/103 kg incl. Sled) (F/M)
80 m Burpee Broad Jump	80m Burpee Broad Jump	80m Burpee Broad Jump
1000 m Rowing	1000 m Rowing	1000 m Rowing
200 m Kettle Bells Farmers Carry (2×16 kg)	200 m Kettle Bells Farmers Carry (2×24 kg)	200 m Kettle Bells Farmers Carry (2×16 kg/24 kg) (F/M)
100 m Sandbag Lunges (10 kg)	100 m Sandbag Lunges (20 kg)	100 m Sandbag Lunges (10/20 kg) (F/M)
100 x Wall Balls (4 kg)	100 x Wall Balls (6 kg)	100 x Wall Balls (4/6 kg) (F/M)

Hyrox Divisions and How to Choose Yours

Hyrox competitions offer a variety of divisions to suit every fitness level, ensuring a challenging yet rewarding experience. Your race results are also sorted into age groups to keep the competition fair.

Singles Divisions

The Singles divisions are for solo athletes aged 16 and older.

Open Individual Division:

This is the perfect starting point for anyone new to Hyrox. It features moderate weights and a manageable pace, allowing you to focus on building endurance and solid form without the pressure of elite-level competition.

Pros: Beginner-friendly, great for building a strong foundation, and no qualification is needed.
Cons: May not be challenging enough for highly experienced athletes.

Pro Individual Division:

This division is for highly competitive and experienced athletes. It requires meeting specific qualifying times and features heavier weights and a faster pace. If you're looking to push your limits and compete with the best, this is the division for you.

Pros: High-level challenge, a chance to compete with elite athletes.
Cons: Requires significant training and is not suitable for beginners.

Team Divisions

If you prefer to race with a partner or a group, Hyrox offers two team-based divisions.

Doubles Division:

A team of two shares the workload, splitting the exercises and running. This division is great for first-timers who want support during the event or for partners looking to combine their strengths.

Pros: Shared effort reduces physical strain, social isolation, and motivating.
Cons: Requires strong teamwork and a good pacing strategy.

Relay Division:

A four-person team shares the race, with each person completing two of the eight exercises and two of the eight 1km runs. This is the most accessible option and is perfect for friends or colleagues who want to enjoy the event together with less individual strain.

Pros: Very approachable, builds camaraderie, and ideal for a wide range of fitness levels.
Cons: Less individual workload means a smaller personal challenge.

HyRex Age Group Rules

To ensure fair competition in all HyRex events, age groups are carefully defined for each division. Age is calculated based on the participant's age on the day of the event. Please note the following key rules and divisions:

Age Group Divisions

HyRex competitions are divided into Individual and Doubles categories. Relay events follow separate age determination rules.

Individual Competition (Singles)

There are 11 age groups available:

16-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-64*
65-69*
70+*

Important: Age groups marked with an asterisk (*) are not available for PRO divisions. Participants registering for PRO divisions cannot compete in these groups.

Doubles Competition

There are 5 age groups available:

16-29
30-39
40-49
50-59
60-70+*

Important: The age group marked with an asterisk (*) is not available for PRO divisions. Participants registering for PRO divisions cannot compete in this group.

Age Group Determination Rules

The age group for each competition type is calculated differently to accommodate team dynamics. All ages are based on the participant's age on the exact day of the event.

Singles Age Group (Individual Competition):

Determined solely by the athlete's age on the day of the event. For example, if an athlete turns 25 on the event day, they compete in the 25-29 age group.

Doubles Age Group:

Determined by the average age of both participants on the day of the event. The average is calculated by summing the ages of both partners and dividing by two (e.g., if Partner A is 28 and Partner B is 32, the average is 30, placing them in the 30-39 age group).

Relay Age Group:

Determined by the average age of all team participants on the day of the event. The average is calculated by summing the ages of all team members and dividing by the number of participants (e.g., for a 4-person team with ages 25, 30, 35, and 40, the average is 32.5, placing them in the 30-39 age group for relay events).

Additional Notes:

PRO Divisions: Age groups indicated with an asterisk (*) are excluded from PRO division competitions. Ensure you select an eligible group when registering for PRO events.

General Guidelines:

- Age groups are inclusive (e.g., 16-24 means ages 16 through 24).
- For doubles and relay events, the average age is used to place the team into the appropriate group. No rounding is applied; the exact average is used for determination.
- Always verify your age calculation before registration based on the event date.

Choosing the right division is critical for a positive first experience. Most first-timers find the Open Individual or Doubles divisions welcoming and manageable. Focus on pacing yourself, learning event techniques, and maintaining steady effort.

Incorporating training aids like Speediance gym monster can target weaknesses and boost overall performance, enhancing readiness for any division.

Why is Hyrox So Popular?

Hyrox's popularity stems from a unique combination of challenging competition and broad accessibility. It successfully attracts a wide range of participants, from elite athletes to everyday fitness enthusiasts.

1. A Perfect Blend of Challenge and Accessibility

Hyrox combines running with eight functional fitness movements, thoroughly testing a participant's strength, endurance, and mental toughness. While the race is intense, all movements are simple and easy to learn. This lowers the barrier to entry for beginners while still providing a fair and highly competitive platform for professional athletes.

2. A Unique Community Atmosphere

The Hyrox racecourse is designed with multiple laps that alternate between running and functional workout stations. This layout allows spectators to get up close to the action and creates a high-energy atmosphere. The sense of camaraderie is palpable, as friends, family, and fellow competitors cheer each other on. This strong community vibe is one of Hyrox’s biggest draws.

3. Standardized and Professional

Hyrox's race format and standards are consistent across the globe. This means that no matter where you compete, your results can be accurately compared with those of any other Hyrox athlete worldwide. This level of standardization is rare in fitness competitions and provides athletes with clear, measurable goals for improvement.

4. A Race for Everyone

With multiple divisions—including Open, Pro, Doubles, and Relay—Hyrox has a challenge for every type of athlete. Whether you're an elite competitor chasing a podium spot or a weekend warrior looking for a fun team event, you can find a suitable challenge. A remarkable over 98% of athletes complete their Hyrox race, and with no time limits or entry qualifications, the event truly welcomes everyone.

5. Say Goodbye to the Fear of "Coming Last"

One of the most unique aspects of a Hyrox race is its rolling start format. With new waves of athletes starting every 10 minutes throughout the day, a finisher with a 3-hour time can cross the line at the exact same time as a sub-60-minute elite athlete. This structure eliminates the common fear of finishing last, allowing every participant to focus on their own performance and enjoy their race experience to the fullest.

Hyrox surpassed 175,000 global participants in 2023, a clear indicator of its massive community appeal. As media attention and sponsorships grow, Hyrox is quickly establishing itself as a major player in the world of fitness racing

Are You Ready to Join the Fitness Revolution?

Hyrox offers a uniquely exciting challenge—standardized, accessible, and community-driven. It tests real-world fitness with a fun, competitive format anyone can train for, from home or a gym.

Ready to take the plunge? Find a Hyrox event near you and sign up to experience the thrill firsthand. And if you want to prepare effectively, check out Speediance Gym Monster. Its smart, versatile design mimics the Hyrox demands to help you build hybrid fitness right at home.

Have questions about Hyrox or thoughts on your own experience? Share them below—we’d love to hear your Hyrox journey!

Frequently Asked Questions

1. Can I train for Hyrox effectively at home?

Definitely! With equipment like Gym Monster, you can cover both full-body and functional strength workouts, making home training both practical and efficient for Hyrox preparation.

2. Do I need prior experience to enter Hyrox?

No prior experience is required. However, consistent training and preparation will significantly enhance your overall experience and performance during the event.

3. What equipment do I need to train for Hyrox at home?

Ideal gear includes kettlebells, wall balls, ski erg simulators, sled push alternatives, and a treadmill. Speediance offers comprehensive, integrated equipment solutions for all these needs.

4. How does Hyrox compare to CrossFit?

While both Hyrox and CrossFit are high-intensity fitness competitions, they offer fundamentally different experiences due to their structure and training philosophies.

HYROX: Standardized and Predictable

Hyrox is defined by its consistent format. Every single race around the world features the exact same challenge: a 1km run followed by one functional workout, repeated eight times. This standardized structure makes the race predictable and repeatable, allowing athletes to track their progress and directly compare their results globally. Hyrox is a true test of balanced strength and endurance, rewarding consistent pacing and a specific skill set.

CrossFit: Varied and Unpredictable

CrossFit, by contrast, is known for its constantly varied workouts, often referred to as the "Workout of the Day" (WOD). Its core philosophy is to prepare athletes for any physical challenge, known or unknown. This means that no two competitions are the same, and athletes must be well-rounded across a wide range of skills, from gymnastics and Olympic weightlifting to endurance and power. This variety keeps training fresh and exciting, but it also means a CrossFit competition is far less predictable than a Hyrox race.

In short: