What is Hyrox?

Hyrox is a global fitness competition and a fast-growing sport that’s designed to test your total fitness — cardio, strength, endurance, and mental grit — all in one go.

Hyrox is a global fitness race that blends running with functional workout stations — eight in total, each separated by a 1km run. You can take part solo, in pairs, or as a team of four, with the ultimate goal being to complete the entire course as fast as possible.

Its popularity has surged over the past 18 months, largely because of how accessible it is. The movements are challenging but not overly technical, meaning you don’t need months (or years) of practice to take part. Instead, it’s a full-body test of stamina, strength, and muscular endurance.

One of Hyrox’s biggest strengths is its consistency — the race format is the same worldwide. That means your training can be highly specific, and you can track your performance from one event to the next with real data and measurable progress.

What does a Hyrox race include?

Every Hyrox race follows the same structure: 8 x 1km runs, each followed by a functional workout station. That means you’ll run 1km, complete an exercise, and repeat until all eight stations are finished.

Here’s a breakdown of each station — what it involves, what it challenges, and why it’s included:

1. SkiErg (1000m)

The race begins with the SkiErg — a machine that simulates cross-country skiing. Using both arms in a strong downward pull, you generate momentum through your core and upper body.

What it tests: aerobic power, shoulder and lat endurance, and coordination
Tip: Keep your pace steady and avoid burning out early — it’s only station one.

2. Sled Push (men: 152kg / women: 102kg)

You’ll push a weighted sled across a 50m course. It sounds simple, but it’s one of the most grueling stations.

What it tests: lower body strength, power, grit, and core control
Tip: Stay low, drive through your legs, and don’t rush your recovery.

3. Sled Pull (men: 103kg / women: 78kg)

Using a rope, you’ll drag the same sled back toward you across the floor. It’s all about control and steady pulling under fatigue.

What it tests: upper body pulling strength, grip endurance, and back activation
Tip: Use your whole body — plant your feet and lean back with your weight.

4. Burpee Broad Jumps (80m total)

A combination of a burpee and a broad jump. You’ll drop to the floor, then explode forward in a jump — over and over again.

What it tests: full-body power, mental toughness, and cardiovascular endurance
Tip: Focus on rhythm, keep your steps controlled, and don’t gas out early.

5. Rowing (1000m)

You’ll row 1,000 metres on a Concept2 rowing machine. The goal here is to stay efficient — conserve energy, but keep a strong pace.

What it tests: leg drive, back and arm coordination, and stamina
Tip: Use proper form — most of your power should come from your legs.

6. Farmers Carry (200m – men: 2x24kg / women: 2x16kg)

Grab a heavy dumbbell in each hand and walk 200 metres. It’s harder than it sounds — your grip, shoulders, and core will be on fire.

What it tests: grip strength, posture, and core stability
Tip: Shorten your steps, keep your core tight, and breathe evenly.

7. Sandbag Lunges (100m – men: 30kg / women: 20kg)

With a sandbag on your shoulders, lunge forward one leg at a time for 100 metres. Balance and patience are key.

What it tests: leg strength, balance, coordination, and mental toughness
Tip: Keep your torso upright and try to stay steady with each step.

8. Wall Balls (men: 100 reps / women: 75 reps – 6kg/4kg ball)

The final station. You’ll squat with a medicine ball, then throw it overhead to hit a target on the wall — again and again.

What it tests: muscular endurance, pacing, and mental resilience
Tip: Break the reps into manageable sets. This is where races are won (or lost).

The structure of a Hyrox race is consistent and accessible, but make no mistake — it’s a full-body challenge. Each station demands different strengths, which is why training with variety and purpose is key.

Want to build the strength, stamina and confidence to take on your first Hyrox? Let’s start building your game plan together.

Why is Hyrox so popular right now?

• It’s accessible — no gymnastics or complex Olympic lifts

• It’s scalable — there are different divisions (Individual, Doubles, Pro)

• It’s measurable — your time is ranked globally

• It’s inclusive — open to all fitness levels, from first-timers to elite athletes

Women especially love Hyrox because it encourages functional strength, rewards consistent training, and builds confidence both mentally and physically.

Is Hyrox right for you?

You might love it if:

• You enjoy both cardio and strength

• You’re competitive (or just like a challenge)

• You’re looking for a clear goal to train toward

• You want to feel strong, fast, and powerful

How to start Hyrox training

You don’t need to be an athlete to try Hyrox — but you do need a plan. A Hyrox prep program typically includes:

• Running intervals and base endurance work

• Strength training focused on sleds, carries, and bodyweight conditioning

• Technique drills for efficiency in wall balls, rowing, and lunges

• Recovery and mobility to prevent burnout

Training with a personal trainer who understands Hyrox can give you a huge edge — and make the whole journey a lot more enjoyable.

strength + stamina = confidence

Hyrox is about consistency, resilience and power — not perfection. Whether you race or just train like it, the format builds a strong, capable body and mindset.

Ready to see what your body can really do? Hyrox might just be the challenge you’ve been looking for.