HYROX – the latest craze in the fitness scene

Here’s how HYROX events work

Every HYROX event follows the same format. The only difference is the various divisions:

• Individual Open: The entry-level division. You complete the entire course on your own.
• Individual Pro: For experienced athletes. You complete the same course, but with heavier weights.
• Doubles: Compete as a team of two. You run each lap together but can split up the workouts. Women-women, men-men, and men-women teams are all allowed. You can compete in either the Open or Pro divisions.
• Relay: Compete as a team of four. Each team member completes two laps and two workouts. Here, too, you can form all-female or all-male teams, as well as mixed relay teams.

The respective divisions are also divided into different age groups:

• 16–24 years
• 25–29 years
• 30–34 years
• 35–39 years
• 40–44 years
• 45–49 years
• 50–54 years
• 55–59 years
• 60–64 years
• 65–69 years
• 70 years and older

“The Pro, Open, Doubles, and Relay divisions differ in terms of weights and rep counts during the workouts, offering the right race format for everyone.”

The respective workout stations are set up right next to each other, with the running track surrounding them. The workout stations are numbered and labeled, and you enter each one through an arch. Once you’ve completed your workout, you leave the station and return to the running track.

Important: You enter and exitthe so-called Roxzone—the area between the workouts and the running track—through an “In” and an “Out” arch. If you mix up the entrance and exit, you’ll receive a time penalty. Completing the workouts in the wrong order or failing to meet the movement standards will also result in a penalty.

HYROX Training: These Workouts Are Featured in the HYROX Event

HYROX is “an innovative, unique, and holistic approach to fitness that combines running and functional fitness to create the world’s largest indoor sports event.”

What makes HYROX special is its combination of different training methods: functional strength training and high-intensity interval training alternated with the classic endurance sport of running.

Running

You always start your race by running 1,000 meters. Depending on the location, the number of laps you have to run on the track may vary. Most of the time, however, it’s about 2.75 to 3 laps. After each workout, you then run one kilometer—eight times in total.

Our tip: Make sure you pace yourself well here—and don’t burn all your energy right away on the first lap. Don’t let other runners or the atmosphere get to you—just run at your own pace.

SkiErg

The first workout is the SkiErg. In both the Open and Pro divisions, you’ll need to complete 1,000 meters here. You can set the resistance level yourself—but you can’t change it once you’ve started.

The SkiErg primarily works your arm, back, and core muscles, but also your lower body. So even the first station in the HYROX is a true full-body workout.

Our tip: Especially for HYROX beginners, it’s worth setting the resistance level (air flap) a bit lower. Because as long as the fan is moving, you’re covering distance. At a lower resistance level, your stroke rate will be slightly higher, but you’ll conserve energy.

Sled Push

The second workout is a real leg-killer. In the Sled Push, you have to push a sled four times over 12.5 meters—for a total of 50 meters. This is where the different divisions start to differ for the first time:

• Women’s Open: 102 kg including the sled
• Men Open: 152 kg including the sled
  
• Women’s Pro: 152 kg including the sled
• Men Pro: 202 kg including the sled

Our tip: Even though it might be tempting to push the sled as fast as possible—take breaks BEFORE your legs get overloaded. After all, you still have many other stations to complete afterward. A good tactic: Push halfway down the track, take a short breather, then continue to the end of the track.

Sled Pull

Right after the Sled Push, the Sled Pull awaits you. This time, instead of pushing the sled, you’ll be pulling it toward you using a rope. The distance remains the same, but the weights don’t:

• Women’s Open: 78 kg including the sled
• Men’s Open: 103 kg including the sled
  
• Women’s Pro: 103 kg including the sled
• Men Pro: 153 kg including the sled

Our tip: Pull the sled using your entire body weight. To do this, grab the rope, lean back, and then walk backward to the end of your lane while pulling the sled toward you. Only at the very end should you use your arms to give it a final pull. This conserves energy.

Burpee Broad Jump

One of the most hated stations in the HYROX: the Burpee Broad Jumps. You have to cover 80 m here. The movement requirements are very specific: for example, you can’t place your hands more than one forearm’s length in front of your feet, and you can’t take any intermediate steps. Otherwise, you risk a no-rep—and will have to repeat those burpees.

Our tip: Make the burpees easier with the step-up, step-down method. Instead of jumping in and out of the push-up position, step up one leg at a time. Then you just do the “broad jump”—the jump forward. This is allowed—and it’s easier on your heart rate and your legs.

Rowing

After the burpees, rowing will probably feel a bit like a wellness vacation. You’ll need to complete 1,000 meters here. You can also adjust the resistance level on the rowing machine once at the start. Additionally, you’re not allowed to stand up until a judge has seen and confirmed your distance.

Our tip: Use the rowing as a chance to recover and try to maintain a steady rhythm. It’s worth taking a close look at your rowing technique beforehand—because that’s where you can save crucial seconds.

Farmer’s Carry

Another “recovery” exercise is the Farmer’s Carry. Here, you carry two kettlebells over a distance of 200 m. You may set the kettlebells down at any time and as often as you like. The weights vary depending on the division:

• Women’s Open: 2x 16 kg
• Men Open: 2x 24 kg
• Women’s Pro: 2x 24 kg
• Men Pro: 2x 32 kg

Our tip: Tense your arms well and take small, quick steps. This prevents your kettlebells from swinging too much and putting extra strain on you. Also, use the “hook grip”: To do this, wedge your thumb between the handle and your other four fingers. This prevents the kettlebell from slipping out of your hands.

Lunges

The second-to-last station is another tough one: 100 m of lunges with a sandbag. Your knee must touch the ground on every lunge, and you’re not allowed to set the sandbag down during the exercise. Here, too, the weights vary by division:

• Women’s Open: 10 kg
• Men’s Open: 20 kg
• Women’s Pro: 20 kg
• Men’s Pro: 30 kg

Our tip: If your legs are already feeling really heavy, you can bring your feet together after each lunge before taking the next step. This may cost you some time, but it’ll save you energy for the final lap.

Wall Balls

Congratulations—you’re almost there! Only the wall balls stand between you and your finisher patch at the finish line. Here, too, the movement standards are very precise: Your squat must go deeper than 90 degrees, and the ball must always hit the target dead center—otherwise, the rep counts as a no-rep. The weight and number of reps also vary by division:

• Women’s Open: 75 x 4 kg
• Men’s Open: 100 x 6 kg
• Women’s Pro: 100 x 6 kg
• Men’s Pro: 100 x 9 kg

Our tip: Break the wall balls down into stages. Depending on how your legs feel right now, you can work in sets of 10 or 20, for example. You have your goal in sight—now it’s time to hang in there!

HYROX Prep: The Physical Fitness Test (PFT)

If you’re not sure whether your current training plan is sufficient for HYROX—or if you want to put your HYROX preparation to the test—you can take the Physical Fitness Test, or PFT for short.

Athletes can take a standardized fitness test at approved HYROX studios. Afterward, you’ll not only be able to assess your fitness level in training but also determine which division is best for you to compete in.

Here’s how the PFT works:

1. 1,000-meter run (outdoors or on a treadmill at a 2% incline)
2. 50 burpee broad jumps
3. 100 lunges
4. 1,000 m rowing
5. 30 hand-release push-ups
6. 100 wall balls (6 kg for men / 4 kg for women)

Your performance will then be evaluated based on your time:

• 15–25 minutes – HYROX PRO
• 25–35 minutes – HYROX Open
• 30–40 minutes – HYROX Doubles
• 35–45 minutes – HYROX Relay