Understanding HYROX: Format, Training and Divisions
HYROX is an intense fitness race designed to push participants’ strength, power, endurance and overall fitness to their limits. It uniquely combines running with various functional exercises, yet it’s designed to be accessible to a wide range of fitness levels. If you’re curious about how this innovative race works and how you can train for it, you’re in the right place.
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If you’re searching for a fitness challenge that will truly test your strength and endurance, HYROX is worth checking out.
Born in Germany in 2017, HYROX (a mashup of “hybrid” and “rockstar”) is gaining traction in the global fitness scene. In fact, it’s now the fastest-growing fitness competition in the world.
Created by Christian Toetzke and Moritz Fürste, a Hyrox workout combines functional strength training exercises and endurance running. While it’s definitely an advanced challenge, it’s a bit more approachable than something like the CrossFit Games or the Murph Challenge.
Unlike some other competitions that are really only for elite athletes, HYROX is designed for everyone, from pros to everyday fitness enthusiasts, thanks to its focus on functional exercises. Plus, they’ve got options to make it super accessible, whether you want to race solo (individual or pro), team up with a partner in doubles or even tackle it as a relay team. This accessible but challenging format has made the race very popular.
Race Format
A Hyrox race combines functional strength training exercises and endurance running. During official Hyrox competitions, participants perform (8) 1-kilometer (.62 miles) runs, with each run followed by a functional exercise station.
The Hyrox workout stations include:
- 1000m SkiErg
- 50m Sled Push
- 50m Sled Pull
- 80m Burpee Broad Jump
- 1000m Row
- 200m Farmers Carry
- 100m Sandbag Lunges
- 100 Wall Balls
Hyrox events follow the same structure worldwide. On race day, participants start in waves based on their division. After each 1-kilometer run, participants enter a designated area called the “Roxzone” to transition to the functional workout station.
Referees are at each station to ensure that everyone properly completes the exercises. Hyrox athletes wear a timing chip that tracks their overall race time and provides rankings. The race is finished after the final run following the last workout station.
There are no cut-off times during a Hyrox race, so you can take as long as needed. On average, it takes around 1 hour and 30 minutes or so for many athletes to complete a Hyrox race, though time can vary greatly based on your fitness level.
Divisions
Hyrox offers various divisions to accommodate different fitness levels.
- Individual Open: The individual open division is for everyone and uses standard HYROX weights and distances. The individual races are split up by men and women.
- Individual Pro: The Hyrox pro division is for more experienced racers. If you’re in the pro division, you’ll use heavier weights. The pro races are split up by men and women.
- Doubles: In the doubles division, 2 participants run together and split the functional exercises. The doubles can be men, women or mixed.
- Relay: In the relay division, 4 participants can complete the race, with each athlete taking on (2) 1-kilometer runs and 2 workout stations. Relays can be men, women or mixed.
There are 11 age groups for individual competitions and 5 age groups for doubles competitions. The age groups for individuals span 5 years per group and range from 16-70+. The age groups for doubles span about 10 years per group and range from 16-70+. The pro divisions in HYROX do not include the 60-64, 65-69 and 70+ age groups.
Training and Preparation
Whether you’re training for your first Hyrox competition or are a seasoned athlete looking to improve your time, this race is all about being a hybrid athlete – someone who’s not just a strong runner but also good at functional strength exercises. So, getting adequately prepared for the strength, endurance and pacing challenges of the race is important.
As you train for the running portion of the race, you’ll want to focus on endurance and interval training. Try to get in some regular long runs (think 5-10 kilometers) to build up your cardiovascular base. To improve your speed, throw in some interval runs (like sprinting 400m, then easing up for 200m).
In addition to running, you should focus on functional strength training and core work. I’d recommend full-body workouts that include compound exercises such as squats, deadlifts, lunges, push-ups and pull-ups. These will build overall strength and muscular endurance, which will be a huge help when you’re tackling the race’s challenges.
As you get further into your training, it’s a great idea to start practicing the specific exercises you’ll encounter in the race. Try to simulate the race format: run 1 kilometer, then do a functional strength exercise and repeat. This will help you get a feel for pacing yourself, which is key to avoiding fatigue and preventing injury.
Hyrox races use equipment like sandbags, kettlebells, wall balls, sleds and various running/cardio equipment. As you start simulating the race, try to incorporate this gear into your workouts. SkiErgs, rowers and pull-up bars can also be really beneficial for building a well-rounded fitness base.
Don’t worry if you don’t have access to all the official Hyrox equipment. You can still get a great at-home Hyrox workout using just dumbbells to mimic many of the moves.
Remember, mental toughness is a huge part of any fitness event, and HYROX is no exception. To build mental resilience, try training in different conditions and adjust your plan as you progress. Also, make sure you’re getting enough rest and recovery.
Finally, nutrition and hydration are super important, especially with hybrid training. I’d suggest focusing on a high-protein meal plan and staying well-hydrated with electrolytes.
Who Should Participate
Hyrox is designed to be more accessible to a wide range of fitness levels. If you’re at least 16 years old, you can sign up and compete.
While it’s open to many, you should have a base level of fitness before diving in. Think about it: you’ll be running 1 kilometer 8 times, with some tough strength exercises in between each run. That takes a good amount of both strength and endurance, so definitely make sure you’ve got a solid fitness foundation before you try a Hyrox race for the first time. If you’ve been keeping up with my home workouts, you’re actually in a great spot to start training for it!
Hyrox is a great option if you’re a regular gym-goer or fitness enthusiast looking for a unique and exciting new challenge. It’s also perfect if you’re wanting to incorporate more hybrid training into your routine. Plus, Hyrox events have a community feel, so if you’re searching for a supportive fitness environment, it’s worth checking out!
Keep in mind that there’s no cut-off time for races, so you can take as long as you need. You can also pick a race category that best fits your fitness level.
While Hyrox is generally accessible, it might not be for everyone. If you have any specific health concerns, injuries or joint issues, it’s a good idea to chat with your healthcare provider before signing up for any intense physical competition.
Since running is a big part of Hyrox, you should avoid a race if you don’t enjoy running or aren’t willing to train for the running portion of the race.
FAQs
How do you qualify for the HYROX World Championships?
To qualify for the HYROX World Championships, you need to participate in a HYROX race. During that race, your main goal is to finish within the qualifying spots for your age group. The number of qualifying spots available isn’t set in stone; it actually depends on how many people are competing in that specific race. If you secure a qualifying spot, you’ll receive an invitation to compete as a world champion.
How is HYROX different from CrossFit?
HYROX and CrossFit are both high-intensity fitness competitions, but differ in terms of workout structure and exercises included. Hyrox is always the same race format (a 1 km run, followed by 8 functional movements), while CrossFit formats are constantly changing. Hyrox is also more beginner-friendly as the moves tend to be more functional and scalable, while CrossFit includes more technical lifts.
Start Training, Stay Motivated
HYROX is the ultimate fitness challenge, blending running with functional fitness to test your limits. Regardless of your current fitness level, you absolutely have what it takes to train for this unique race. The journey to becoming a HYROX finisher is a rewarding one!
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