Over the past few years, HYROX has become one of the world’s most popular mass-participation fitness events. It combines running and functional exercises in a single race format, with every athlete taking on the same course and workout stations, regardless of where the event is held.
In this article, we explain what HYROX is, how the competition came about, and what to expect on race day.
The History of HYROX
HYROX was founded in 2017 by German entrepreneur Christian Toetzke and two-time Olympic field hockey champion Moritz Fürste. Their goal was to create an accessible race format for athletes of different fitness levels who wanted to test their strength, endurance, and speed.
The first HYROX event took place in Hamburg in 2017 and attracted around 650 participants. The format quickly gained popularity among functional fitness enthusiasts, and HYROX soon began expanding beyond Germany.
Today, HYROX events are held around the world as part of the World Series of Fitness Racing. Athletes can build their position in the global rankings and qualify for the HYROX World Championships.
Planning to take part in HYROX or another competition? Check the IKS calendar to stay up to date with upcoming events.
HYROX Race Format
HYROX race structure. Image via hyrox.com
A HYROX race consists of eight 1 km running segments. After each kilometre, athletes move on to a functional workout station, complete the required exercise, and then return to the running course.
In total, athletes run 8 km and complete eight workout stations. Below, we break down the exercises that separate each running segment.
| Stage | Workout station |
| 1 km run | SkiErg (1,000 m) — simulates cross-country skiing and works the arms, shoulders, core, and legs. |
| 2 km run | Sled Push (50 m) — pushing a heavily loaded sled over the required distance. |
| 3 km run | Sled Pull (50 m) — pulling a weighted sled using a rope. |
| 4 km run | Burpee Broad Jumps (80 m) — combining a burpee with a forward jump after each repetition. |
| 5 km run | Rowing (1,000 m) — completing 1,000 metres on a rowing machine. |
| 6 km run | Farmer’s Carry (200 m) — carrying a heavy kettlebell or dumbbell in each hand for 200 metres. |
| 7 km run | Sandbag Lunges (100 m) — completing walking lunges while carrying a sandbag over a distance of 100 metres. |
| 8 km run | Wall Balls — performing a squat with a medicine ball and throwing it at a target set at a specified height. |
Athletes can compete in several divisions: the individual Open and Pro categories, Doubles, where two athletes race as a team, and Relay, where the course is split between four team members.
At every HYROX event, athletes cover the same distance and complete the same workout stations in a fixed order. This standardized format makes it possible to compare results fairly across different events, regardless of the country or city where the race takes place.
Athletes can also track their results and monitor their progress through IKS Rank, a database that brings together results from participants across a range of competitions.
How HYROX Differs from CrossFit and OCR
Comparing HYROX, CrossFit, and OCR formats
HYROX is often compared with CrossFit and obstacle course racing (OCR), but it is a distinct competition format.
Unlike CrossFit, HYROX always follows the same race structure and exercise sequence. This makes it easier for athletes to track their progress over time and compare results from one event to another.
HYROX also differs from OCR because there are no natural or artificial obstacles to overcome. Instead of walls, ropes, or mud, athletes complete functional workout stations in an indoor race environment.
How to Prepare for Your First HYROX
Preparing for HYROX requires a mix of running and strength training. Build your endurance, develop full-body strength, and gradually get used to switching between running and functional exercises.
- Combine running and strength work in the same session. For example, after a 1 km run, complete exercises that replicate HYROX workout stations. This will help your body adapt to the constant changes in intensity.
- Work on the technique for key movements. Pay particular attention to the SkiErg, Sled Push, Sled Pull, and Wall Balls. For beginners, these stations are often among the most demanding and can cost the most time and energy.
- Build grip endurance. Farmer’s Carry and Sled Pull place a lot of strain on your hands and forearms, so grip-strength exercises should be a regular part of your training.
- Don’t overlook your running pace. Starting too fast can leave you with very little energy for the final workout stations.
- Try a race simulation. A few weeks before the event, complete a shortened or full HYROX-style workout in the correct sequence. This will help you assess your fitness, practise pacing, and identify the areas you still need to work on.
Even if you’re not aiming for a top result, your first HYROX race is a great opportunity to test your fitness, challenge yourself, and gain valuable race experience.
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