What Is HYROX?

HYROX is a standardized indoor fitness race: eight 1 km runs, each followed by a workout station. Races follow the same structure worldwide, making times comparable within the relevant divisions.

History and Development

HYROX launched in Hamburg, Germany, in 2017.
It subsequently expanded internationally, with events around the world.

Format and Divisions

Sequence: 1 km run → station 1 → 1 km run → … → station 8. Exercises include sled pushes and pulls, rowing, farmers carries, burpee broad jumps, sandbag lunges and wall balls.
Entries include singles, same-gender or mixed doubles and relay teams. There are age groups and Open and Pro categories, with heavier loads in Pro.

Who It Is For and How to Prepare

Options for beginners through to elite competitors, with a predictable structure for planning your preparation.
Key training areas: aerobic and anaerobic endurance, muscular endurance, pacing and transitions between running and stations.

How It Compares

CrossFit: a fixed course rather than varied or undisclosed workouts.
ATHX: less variety between zones, with a stronger emphasis on endurance and muscular endurance.
iF3 and GRID: a commercial race format centered on finish times, rather than a federation’s multi-event competition or a team sprint league.

Popular HYROX Equipment

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