The Complete Guide To HYROX

Designed to appeal to as many people as possible, HYROX has taken the fitness industry by storm in recent years. A blend of functional strength and cardiovascular exercises, if you want to get in great shape, then signing up to your local class is a great start.

Founded by Christian Toetzke and German Olympic field hockey player Moritz Fürste, HYROX gyms offer a supportive community and unique competition format. Whilst the exercises are certainly challenging, they are also touted as being less complex, with a lower barrier to entry and lower risk of injury relative to similar exercise programmes like CrossFit.

To learn more, you can either read the guide from top to bottom, or navigate to a specific topic using the links in the list below:

• Introduction to HYROX
• What is HYROX?
• HYROX vs CrossFit
• HYROX Competition Format
• Common HYROX Penalties
• HYROX Categories and Age Groups
• How Do You Train for HYROX?
• Beginner HYROX Style Programme
• Intermediate HYROX Style Programme
• HYROX Exercise Technique & Form
• HYROX Training at Home
• HYROX FAQs
• Conclusion

HYROX could be described as -

A standardised, global fitness programme and competition, that combines endurance running with functional strength exercises. Research and case studies suggest that top HYROX athletes require exceptional levels of endurance - with cardiovascular fitness, muscular endurance and explosive power important for top level performance.

If you're wondering what "HYROX" stands for - unofficially; according to a number of articles and social media videos - "HYROX" is said to be an abbreviation of the phrase "Hybrid Rockstar". Hybrid training is a combination of exercise modalities, for example strength, power and endurance training, combined into a single exercise programme. 

The format for official HYROX events/races includes 8 rounds, with each round consisting of a 1km run plus 1 functional strength exercise.

Whilst the programme and the exercises used in a class setting can vary, the structure of the competitions is the same for all events around the world. 

The exercises at HYROX events include:

• SkiErg - 1km
• Sled Push - 50m
• Sled Pull - 50m
• Burpee Broad Jumps - 80m
• Rowing machine - 1km
• Farmers’ Carry - 200m
• Sandbag Lunges - 100m
• Wall Ball Throws x 100

In addition, there is also a 1km run, before each exercise - which is usually referred to as each “workout” or “station”.

The weight used for each exercise can differ based on the division - more on divisions, categories and age groups later in the guide.

Designed to be inclusive and accessible to people of all fitness levels, the popularity of HYROX seems attributable to a wide number of factors. Whilst the exercises are relatively simple to learn in terms of technical proficiency, HYROX offers a range of benefits and serves as a highly effective and enjoyable way to build functional strength and fitness for sport, wellbeing and/or aesthetic reasons. 

Pros

• Accessible to nearly all fitness levels
• Combines strength and fitness training
• Standardised events allows global comparisons
• Clear goals and regular events to work towards
• Gyms are said to offer a really supportive community
• Lower risk of injury compared to similar modalities like CrossFit

Cons

• Can be physically demanding for beginners
• Often more expensive than traditional gyms
• Competitions and communities may not appeal to everybody
• Less challenging & less varied than CrossFit

Advanced CrossFit exercises however, can take years to master; and it can take a long time just to develop the correct technique. 

Although research shows that injury levels are similar to other sports and actually lower than traditional military PT, CrossFit also has a bad reputation in relation to injuries. With classes often supervised by 1 or 2 instructors, per 20 or so clients/participants; attempting to teach highly technical and potentially dangerous exercises like snatches and clean & jerks; some fitness experts & enthusiasts think the classes are potentially dangerous. 

Although the safety of CrossFit is still fiercely debated online, there are reports in scientific journals stating that the injury rate per year is around 30%. Whilst these studies rarely state the rehab and recovery time from such injuries, many are said to be quite serious, with common injuries including dislocated elbows and rotator cuff (stabilising shoulder muscles) tears.

HYROX does not have the same negative reputation regarding injuries. Although participants, especially keen competitors and those just starting, may be at risk of overuse injuries, because the movements are less complex, anecdotally at least - there appears to be less acute injuries like torn muscles and tendons.

Former Olympic Champion Cyclist Nikki Brammeier for example, summarises the toughness and benefits relative to the injury risk like this:

"Hyrox is very demanding on your body, so you have to keep your hard days hard, your easy days easy and your rest days as recovery. However with Hyrox, done right, the injury risks of adding it into training are pretty low,"

Quote source

The table below summarises the key differences between HYROX and CrossFit

If you enjoy endurance based fitness, with a structured training programme and competition, then HYROX is a good choice.

If you prefer high-level, varied workouts and enjoy learning new skills, then CrossFit might be your preferred workout and exercise format.

With isolation and loneliness on the increase across the country, both HYROX and CrossFit tick a number of proverbial boxes when it comes to wellbeing - both mentally and physically. Offering supportive, worldwide communities that are brought together with a shared interest and goals, people build lasting friendships and gym sessions become rewarding and fulfilling experiences.

Every HYROX race follows this structure*:

• 1 km Run
• SkiErg (1,000m)
• 1 km Run
• Sled Push (Heavy sled push over a set distance)
• 1 km Run
• Sled Pull (Heavy sled pull over a set distance)
• 1 km Run
• Burpee Broad Jumps (Advancing forward with burpee jumps)
• 1 km Run
• Rowing (1,000m)
• 1 km Run
• Farmers Carry (Weighted carry over a set distance)
• 1 km Run
• Sandbag Lunges (Walking lunges with a sandbag)
• 1 km Run
• Wall Balls (High-rep medicine ball throws)

*There is also some additional running in between stations, in the transitional areas known as the ROX Zones; and there is a short sprint from the final station (Wall Balls) to the finish line. Expect to run an additional 500m-2km depending on the event's location.

The main rules to be aware are listed below:

• All athletes must complete 8 x 1km running intervals and 8 workout stations in the correct sequence

• The exercises must be performed in accordance to the HYROX movement standards

Sled pushes and pulls must cover the full distance

Burpee broad jumps must be executed as a continuous movement. The feet must leave the ground at the same time.

During the wall ball station, the ball must hit the correct target. If missed, the rep doesn’t count towards the total.

Athletes must stay in any designated lanes or areas

Time penalties are added for not following the correct movement patterns and rules

Farmer’s Carry

• Not putting kettlebells back in the designated area - time penalty

General violation

• Skipping reps or distance - time penalty or disqualification

• Not listening to judges instructions - time penalty, redo or disqualification

• Distance penalties can be issued for any workout, and range between 5 and 10m

The table below breaks down the main categories and age groups that are currently used in HYROX competitions.

HYROX Individual Age Groups

Under 24 (min age is 16 on day of the race) | 25-29 | 30-34 | 35-39 | 40-44 | 45-49 | 50-54 | 55-59 | 60-64 | 65-69 | 70-74 | 75-79 | 80-84 | 85-89

HYROX Doubles Races

HYROX Doubles Divisions

• Women

• Men

• Mixed

• Women Pro

• Men Pro

HYROX Doubles Age Groups*

Under 29 | 30-39 | 40-49 | 50-59 |60-69 | 70+

*There is no 60-69, or 70+ age group for the Pro divisions

*In Mixed doubles, men and women use the same weights and distances.

HYROX Relay Races

HYROX Relay Divisions:

• Women

• Men

• Mixed

HYROX Relay Age Groups

Under 40 | Over 40

*In the Mixed Relay a single individual completes the entire station. If a man completes the station, they use the men's weight, if a woman completes the station, she uses the women's weight

If you’ve been living a sedentary lifestyle for 6 months or more, then you may want to slowly build up to a 1km run. Or begin with a 1 km fast walk. Over the course of a week or two, try to build up to longer walks, or if possible, a higher number of 1km walks or runs, interspersed with a few minutes of rest. 

Adding bodyweight exercises including press ups and squats will also help you to transition to a HYROX class with a lower risk of injury and an easier recovery. If you have access to a gym or exercise machines like a ski erg and a rowing machine, then add those to your regime too.

If you are a healthy body weight, you may wish to change the walking to running in the table/programme below.

Exercise at your own risk. Consult a doctor or health practitioner before undertaking a new exercise programme

**Always include a cool down after a workout, ideally including foam roller exercises, low intensity cardio and stretching/mobility work**

If you have done very little or no exercise for months or years and don't feel comfortable going straight into a HYROX training programme, below is a gentle training programme, that could be used as a gradual introduction to a more active lifestyle.

*If you can't do 'full' press ups, try kneeling press ups, or press ups against a wall

By building a foundation of fitness before your first session, you’ll also tend to feel fully recovered, and less sore, in a shorter space of time. If you are a member of a gym, and you’re looking to do some kind of programme that is similar to, or will transfer ‘well’ to a HYROX class, then the 2 programmes below, should develop a comparable level and type of fitness. 

For those who have been sedentary for 3+ months, focusing on movement quality, endurance, and strength foundation.

For those looking to start HYROX training at home, or at a 'normal' commercial gym, the programme outlined below could be a good starting point:

*With gym manager permission – anchor a band (ideally a FORZA Multi-Use Band) at one end & hold/wrap around waist – walk forwards/back 2m. Alternatively, use cable machine. If neither possible, treadmill max incline walk 5 mins.

The programme above factors in 4 rest days per week - which is typical for a beginner starting a relatively high-intensity training programme

For those who already go to the gym but need HYROX-specific conditioning using standard gym equipment; the training programme below will help you develop fitness and technique that will make the transition to HYROX easier. The training programme assumes that your gym does not contain a sled:

A warm up, literally warms up the muscles, tendons and ligaments, making them more flexible and less likely to become strained or pulled. Whilst a 1km run might be a warm up for a seasoned athlete, for someone with a sedentary lifestyle, this can be a workout in and of itself.

A warm up might include - a brisk walk for 5 minutes, air squats, arm circles and if possible - a sled push with no weight. Contact the gym before your first session and see what the instructor recommends.

Arguably the best way to stay injury free, is to stick to a gradual increase in exercise-duration and exercise-intensity over a number of weeks. This will give your body time to adapt to your new programme, with minimal risk of injury.

Ensure that you join a gym with instructors that allow you to build up intensity gradually. Going at it 100% from day 1, is often counterproductive as you greatly increase the risk of injury, and there’s a good chance you’ll be really sore and unable to train for a number of days afterwards. Focus on shorter, less intense, but frequent training sessions to begin with. Ensuring that your technique and form is correct, and don’t worry too much about your time and speed.

The most likely time to pick up an injury with almost any fitness programme, is within the first year. If you are able to invest in 1 to 1 personal training for your first 4 or 5 sessions with a qualified HYROX trainer, then your injury risk should be dramatically reduced. A good trainer will tailor the sessions to your individual fitness level and monitor your technique and RPE (Rate of Perceived Exertion) very closely, and adapt where necessary. 

Using correct technique and form on each exercise station is key for injury prevention.

Whilst your HYROX trainer will go through all of the technical aspects of each exercise station with you, it can help to familiarise yourself with the basic concepts.

Below we have detailed descriptions of the correct technique on each exercise station.

The SkiErg is a fantastic, low impact whole-body exercise that develops strength and endurance. It also complements and balances prolonged use of the rowing machine, in that it utilises the anterior chain (muscle in the front of the body), whereas the rower uses the posterior chain and hip extension. 

Return to Starting Position

• Extend/straighten your hips so that you stand back up**

• Allow the handles to return to the starting position

*some people prefer to extend the arms a little bit more behind their hips - find what feels good for you.

**Some people use a “snow angel” technique to return to the starting position, with their arms following a wider path with the handles following a wide arc to the sides of their body, rather than in front. This can create more momentum and add a mobility-movement to the exercise, but can confuse many beginners and may not be as efficient as the standard technique.

Common Errors

• Pulling before you bend/flex your hips

• Using the arms too much & not the hips, core & legs

• Straightening arms above the head / reaching too high

• Standing too far from or too close to the machine

• Pulling hands too far back, behind the body

Drive Movement

The movement begins with a push off the legs, not a pull of the arms.

• Push away from the screen with your feet on the foot plates. Drive through the heels

• The seat and the handle should move backwards simultaneously until the legs are extended

Pull

Only pull the handles when the legs are extended

• Pull on the handle with both your arms

• Lean back slightly as you pull the handle into your sternum/lower chest

Return

The arms move first, then the body, then the legs.

• Extend your arms out in front of you; letting the handles drop down slightly will stop your upper body muscles from tiring as quickly

• Bend your legs and return back to the starting position

Common Rowing Machine Errors:

• Hyper-extending the knees - keep the knees ‘soft’. You want to straighten your legs 99% rather than 100% to prevent hyperextension of the knees which can cause overuse injuries in some people.

• Timing errors. For example, pulling with the arms first, instead of pushing with the feet initially.

Pivot & Push

• Head is over the centre of the sled

• Hands grip very low on the sled bars with knuckles face backwards

• The underside of the forearms hooks and pushes against the sled bars

• Drive through the legs and shoulders and through the sled

Bracing and breathing should be a key focus when practicing the sled push as a beginner.

Bracing through the core is what allows you to transfer force through the legs into the sled.

A training plan that also incorporates some core movements, could help you become proficient at the sled push in a shorter space of time.

The ability to keep breathing properly is important to minimise the fatigue in your legs and body as a whole.

Common Sled Push Errors

• Hips too far back

• Having the arms fully extended 

• Hand Over Hand Technique
  Sometimes people start with this technique, when the rope is fully extended, and move over to the hand over hand technique to finish.
  This is a fast and explosive way to pull the sled that requires substantial upper body strength, particularly in the upper back and biceps. It can cause fatigue to build up quickly in the same muscles.

• Grip the rope with both hands, one in front of the other
• Take the slack out of the rope and lean back

If your left hand is in front -

• Pull with your left hand, and as you do so, move your right hand forwards and grip the rope.
• Pull with your right hand, and as you do so, move your left hand forward and grip the rope.
• Carry on until you have completed the sled pull.

Common Errors

• Standing too upright.
• Overstriding - taking large steps backwards which loses momentum

Walking With The Kettlebells

If you are struggling to keep the kettlebells steady, take short consistent steps

If you find the weight relatively easy to walk with, you can lean forwards and take long & quick strides

Common Farmer’s Walk Errors

• Slouching of the shoulders

• Gripping the kettlebells at different parts of the handles so you’re unbalanced

• Going too slow

Lunge

You can either do a staggered lunge, whereby you step forwards with one leg - let’s say the right leg in this example, with your left knee touching the floor, and then step forward with your left leg, placing your left foot next to the right one. 

Or

 You can do the step through directly into another lunge. You step forwards with either leg - let’s say the right leg again in this example, the left knee touches the floor, then you step all the way through - placing your left foot about a yard in front of your right one.

Common Sandbag Lunges Mistakes

Over-striding. If your steps are too big and long, it makes it more difficult to touch the floor with your knee, which in turn makes it more difficult to do another lunge from the ‘knee-down’ position.

Catching The Wall Ball

• After the ball hits the target (hopefully), keep your eye fixed on the ball and start to squat downwards just before the ball reaches your hands. 
• You want to catch the ball with bent arms and palms facing upwards. 
• Once you have caught the ball, finish the downwards phase of the squat to begin the next rep in one fluid motion.

Common Wall Ball Mistakes

• Squatting too shallow. 
• Standing too far from or too close to the target
• Looking downwards during the squat

If you are not used to running and/or your baseline fitness level is low, then using a run-walk approach can be beneficial. For example, you may wish to run for 60 seconds, and then walk for 60 seconds. 

Try to stay as relaxed as possible and keep looking forwards (not at the ground), with a focus on effort not time or distance. 

Many beginners will breathe too shallow whilst running, leading to an earlier onset of fatigue. Try a 2:2 breathing pattern, whereby you inhale for 2 strides and exhale for 2 strides.

**Consult your doctor before trying a new exercise regime. Always warm up and cool down.**

It’s difficult to train directly for a HYROX race at home, unless you have a large gym in your house. However, you can prepare for your first HYROX gym session and build a foundation of fitness in the comfort of your own home with a simple bodyweight circuit routine.

If you have no equipment, you won’t be able to replicate the official HYROX race stations and exercises, but you can still develop a high-level of fitness that will transfer to HYROX.

Using bodyweight exercises is also a great way to mix things up and can help you to avoid overtraining, burnout, and can even help advanced athletes break through plateaus. 

The following circuit is just an example, but can be used to complement or prepare someone for a HYROX class.

*If you can’t do 20 press ups, try kneeling press ups and do as many as possible. 

Advanced exercises can try adding 5 plyometric/clap press ups within the 20 reps.

Remember that you don’t have to do a lot of exercise, to experience substantial health benefits. Studies show that 10 minutes of exercise a few times a week can dramatically improve cardiovascular fitness and wellbeing. 

Completing the circuit, or even half of the circuit outlined above, 2 or 3 times a week will improve your fitness levels dramatically compared to doing nothing.

The vast majority of home gyms don’t have sprint tracks, cardio machines and weight sleds. However, with 1 or 2 kettlebells, following workout programme will develop strength, power, endurance and coordination that should transfer directly to HYROX

Consult your doctor before trying a new exercise regime. Always warm up and cool down.

Equipment required:

• 2 x kettlebells
• Exercise Bike

Optional Equipment:

• Treadmill

One of the many things that makes HYROX appealing to people, is the fact that you are able to compete. The events give people something to train for, and the standardised times and metrics give people immediate feedback. The sense of progression that occurs when you master the exercises and build your fitness levels, along with the structure and purpose that a HYROX event provides; are both key to its tremendous popularity.

People enjoy and stay motivated more easily when they have an event to train for. This is especially true in HYROX because often the entire gym will have a shared goal(s), or at least a very similar goal; creating a sense of community and comradery. 

Competing also gives people a clear direction and purpose; and creates a target to strive for. People generally like to perform well too, as it makes them feel and look good; whereas performing badly, especially when you are representing your gym, is likely to make you feel bad. 

Building a sense of competence is also a key motivator. In addition, signing up to an event, and having the ability to compare your times and results to your previous bests, and other competitor’s around the world, provides a tangible way to measure performance, which increases competitive motivation. 

There are many other reasons that people compete, that they might not even be aware of. The excitement or even mild stress of an upcoming event, can produce hormones and neurotransmitters in the brain and body that fuel motivation and energy.

Competing can also change how people see themselves. People who compete are more likely to feel and identify as an athlete, as opposed to someone who goes to the gym to exercise. This in turn can lead to long term adherence to exercise. 

The cost of entry varies depending on the category and location. 

However, at the time of writing, general price ranges are:

Individual Open & Pro Categories: £90–£140 per person.

Doubles: £50–£100 per person.

Relay: Around £46–£80 per person.

Sometimes prices will increase the closer the date is.

There are a number of budget friendly alternatives to HYROX. Many local gyms, including HYROX affiliated facilities, will have fitness competitions and there are a wide range of obstacle races to consider as well as online virtual fitness challenges and competitions that you can take part in.

Search online for “fitness competitions UK” to find an event that is similar to a HYROX race. Similar competitions are hosted by organisations including Farm Fitness, Conquer Fitness and Turf Games.

Body Pump, Boxercise and circuit classes develop fitness in a way that is comparable to HYROX, and gyms that offer these classes are often substantially cheaper than HYROX-affiliated gyms. In terms of "hybrid fitness", any gym or exercise programme that develops endurance, strength, power and (ideally) flexibility & mobility; would be considered hybrid training - the concept that HYROX was founded on.

Often used in functional fitness classes and gyms, "AMRAP" stands for "As Many Reps As Possible". This normally relates to a specific set of exercises, with a given time limit. 

For example, an "AMRAP Workout" could be:

10 minutes of this set sequence of exercises, repeated until the 10 minutes is up:

• 10 burpees
• 20 squats
• 10 press ups
• 15 crunches

The idea is to repeat the sequence of exercises as many times as possible, resting only when needed. This is a time efficient, high intensity form of exercise that is very convenient and practical.

"WOD" stands for "Workout Of The Day". A term popularised by CrossFit but also used in HYROX gyms and other functional fitness facilities, it is a daily workout, that is usually distinctive or unique to that specific day. It is usually set by a gym owner, a coach or it could be published on a specific website or social media account each day. WODs help keep training varied and exciting, and give gyms and communities a shared programme and goal.

For most recreational HYROX competitors, the overall average finish time for all solo events is around 1 hour and 30 minutes. Remember that goals should ideally be individual and focus on personal progression rather than comparison. This is especially true for beginners and first time HYROX competitors. Whilst a time of 1 hour and 10 minutes might be a goal for one person, just finishing the event or course could be a great goal for someone else.

Average HYROX Finishing Times (at the time of writing)

• Open Men: ~1:26:42 to 1:35:00

• Open Women: ~1:30:31 to 1:38:02

• Pro Men: ~1:22:44 to 1:30:41

• Pro Women: ~1:27:03 to 1:31:22

The ideal pre-HYROX nutrition protocol will vary per individual.

However, as a general guide:

• 3-4 Hours Before HYROX: Eat a balance meal with carbohydrates, protein, healthy fats and fluid before a race or class. Oats/porridge, with a banana and peanut butter could be a good choice for some people, but try and eat something that you are used to eating; so you are sure you are able to digest the meal without any major issues. 
  You can drink a sports drink, or water depending on your preference. Some people prefer to sip a drink continuously during the period before exercise, rather than drinking a glass of water etc at each meal.
• 1 Hour Before HYROX: Eat a light snack, such as a banana or a granola/oat bar.
• 30 mins Before HYROX: If you still feel hungry, a really small snack such as half a banana or a sports gel can be consumed. Avoid any heavy, high-fat or high fibre foods.

Consult with a nutritionist if possible. Be wary of trying new foods or drinks before exercise, and always introduce them gradually and trial any nutritional protocols before an important race or event. Stay hydrated before, during, and after an event or session. According to research adding a pinch of salt/sodium to water can make it significantly more effective at maintaining hydration.

As with any form of physical activity, the amount of calories burnt during a HYROX event will depend on the weight and fitness level of the participant. Having said that, most participants can expect to burn between 800 and 1,500 calories per individual event - or class that closely replicates a HYROX competition.

HYROX provides a measurable challenge and a close knit, like-minded community that provides support and comradery. With a blend of cardiovascular and functional strength exercises, it has a widespread appeal. Whether you’re a football player looking to develop a superior level of fitness with minimal risk of injury, or you’re an office worker looking to lose weight; HYROX can help you to reach your goals.

The range of accredited and affiliated gyms worldwide, and the global ranking/measuring system, provides a platform for people to benchmark and  track their progress providing additional motivation and immediate feedback. 

With a relatively low barrier to entry in terms of fitness and technical proficiency, HYROX can produce dramatic results in a short space of time. Whether you are looking to improve your fitness, physical appearance, wellbeing and/or mental health, HYROX is a great choice. 

For more information, consider following the YouTube channel of a HYROX expert and/or athlete. For example, Lucy Davis Fit, Kristi O'Connell and The Progrm have lots of tutorials and informative HYROX videos.

At Net World Sports, we supply a wide range of HYROX workout equipment to gyms and recreational athletes, including kettlebells, wall balls, weighted bags, rowing machines, plus much more! See our full range of FORZA gym equipment - great quality HYROX and fitness equipment at competitive prices.