If you're someone who loves working towards a goal or you're keen to set yourself a new fitness challenge, then HYROX is definitely something you should consider.
Founded in 2017 by Christian Toetzke, Michael Trautmann and two-time Olympic gold medalist hockey player, Moritz Fürste, HYROX has quickly grown into the biggest indoor fitness race in the world. The first event took place in Hamburg in 2018 and its popularity quickly spread across Europe and the USA, before launching in the UK in 2021. Now, bagging a ticket for the event is almost as hard as trying to get one to your favourite festival.
Keen to learn more about the race and how to train for it? We spoke to Mintra Tilly, HYROX's Global Race Director, to find out all about it.
What is HYROX?
Unlike other fitness competitions that require an athletic background — such as Ironman and CrossFit — HYROX doesn't. It's an event designed for every body and is a mixture of running and moves that you've probably come across in the gym.
“The competition starts with a 1km run, followed by one functional movement and repeats eight times," says Mintra. These functional moves include things like broad burpee jumps and using the rowing machine (we've got a full breakdown of the race further down). "There’s over 40 races planned for 2023 in 11 different countries such as UK, US, Germany, Italy, Hong Kong, France, Spain Sweden and Denmark.”
The race also has no time limit either, so there's no need to stress about how speedy you are.
How is HYROX different from CrossFit?
Although challenging, HYROX is more of an accessible sport compared to CrossFit. "The movements in a HYROX are less technical than those you’ll find in a CrossFit workout. The functional training exercises it includes, such as lunges, burpees and wall-balls, don't involve as much skill and technique as those usually associated with CrossFit workouts, like clean and jerks," says Mintra. This is what makes the event doable for so many people at different fitness levels, abilities and ages.
What is the HYROX race format?
The race includes a mix of eight 1km runs alternating with eight different workouts. The individual stations are: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls.
Who can do HYROX?
As previously mentioned, HYROX is a fitness race for everyone — as long as you’re at least 16 years old. The four different race formats cover every fitness level and the race has no time limit. “We have people racing who are in their 70s and enjoy every moment of the experience,” says Mintra. “We also offer protocols for injured and impaired athletes upon request.”
What are the different HYROX categories?
There's four different race categories that you can sign up to, making it accessible no matter what level of fitness you’re at. These include:
Individual – take on the standard HYROX for a challenging, but achievable race for everyone
Individual Pro – for the experienced racer, including heavier weights to make for a more challenging experience
Doubles - find a partner and take on the challenge as a pair splitting the workload across the event
Relay Teams – perfect for gyms, companies, and other groups, split the work up between four people for the fastest and most accessible version of the race
What gear do I need for HYROX?
Mintra says the first piece of kit to invest in is a good pair of running trainers. “They will need to be able to endure stints of short-distance training, as well as be comfortable for the functional movements,” she says. Apart from that, make sure you have a set of clothes that are comfortable for working out in. “You don’t want anything that will cause any constriction when running/doing the movements. Light and sweat-wicking materials would also be preferable to ensure optimal comfort throughout your race.”
How do I train for it?
If you’re a beginner or someone who’s not familiar with HYROX, Mintra advises the best thing to do is to build base fitness in endurance and strength. Also, weigh up your strengths and weaknesses. For example, if you’re a great runner, then prioritise strength and the functional movements. However, if you’re stronger then focus more on running pace and technique.
“If you want to be really prepared for a race, I suggest training for at least a 12-week block,” she adds. “In terms of how to structure your training, it would be best to first focus on and start building strength for the first few weeks, then you can move onto incorporating the cardiovascular components. Continue to split your training into strength and cardio, then a few weeks prior to the race, focus on combining the two and getting familiar with completing both elements together. Also, don’t forget to schedule longer training sessions as the average race time is 90 minutes.”
If you have one nearby, you could also train in person at a HYROX-affiliated gym.
Bryony Firth-Bernard is a Health and Fitness Product Writer for What's The Best. She specialises in strength training.
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