Are you ready to embark on a thrilling journey into the world of HYROX, the ultimate test of strength, speed, power, and endurance? In this beginner’s guide, we’ll uncover everything you need to know about this competitive indoor fitness event that has been dubbed “The World Series of Fitness.”
Key Takeaways
- HYROX is a competitive, indoor fitness event testing strength, speed, power, and endurance.
- Events consist of a 1km run and 1 functional workout, repeated eight times.
- Participants wear timing chips to track their performance and compare it with others.
- HYROX events take place globally and attract various athletes, including runners, triathletes, and CrossFit enthusiasts.
Introduction
HYROX, launched in 2018, is the brainchild of Hamburg-based entrepreneur Christian Toetzke and two-time Olympic gold medal hockey player Moritz Fürste. This guide aims to provide a comprehensive overview of HYROX, covering its origins, competition format, key events, and what it takes to participate.
The Competition
The HYROX competition comprises specific exercises in a fixed order, challenging athletes in various ways. Here’s a snapshot of the requirements:
- 1km Run
- 1km Ski (on Concept2 SkiErg)
- 1km Run
- 50m Sled Push
- 1km Run
- 50m Sled Pull
- 1km Run
- 80m Burpee Broad Jump
- 1km Run
- 1km Row (on Concept2 Rower)
- 1km Run
- 200m Kettlebells Farmers Carry
- 1km Run
- 100m Sandbag Lunges
- 1km Run
- 100/75 reps Wall Balls (weights vary by category)
HYROX Competition Weights Based on Categories
Singles
WOMEN | MEN | |||
OPEN | PRO | OPEN | PRO | |
Ski Erg | 1000m | 1000m | 1000m | 1000m |
Sled Push | 12.5m x4 @102 kg incl. Sled | 12.5m x4 @152 kg incl. Sled | 12.5m x4 @152 kg incl. Sled | 12.5m x4 @202kg incl. Sled |
Sled Pull | 12.5m x4 @78kg incl. Sled | 12.5m x4 @103 kg incl. Sled | 12.5m x4 @103 kg incl. Sled | 12.5m x4 @153k incl. Sled |
Burpee Broad Jump | 80m | 80m | 80m | 80m |
Rowing | 1000m | 1000m | 1000m | 1000m |
Farmers Carry | 200m @16kg | 200m@24kg | 200m@24kg | 200m@32kg |
Sandbag Lunges | 100m @10kg | 100m@20kg | 100m @20kg | 100m@30kg |
Wall Balls | 75x @4kg | 100x @6kg | 100x @6kg | 100x @9kg |
Doubles
WOMEN | MEN | MIXED | |
Ski Erg | 1000m | 1000m | 1000m |
Sled Push | 12.5m x4 @102 kg incl. Sled | 12.5m x4 @152 kg incl. Sled | 12.5m x4 @152 kg incl. Sled |
Sled Pull | 12.5m x4 @78 kg incl. Sled | 12.5m x4 @103 kg incl. Sled | 12.5m x4 @103 kg incl. Sled |
Burpee Broad Jump | 80m | 80m | 80m |
Rowing | 1000m | 1000m | 1000m |
Farmers Carry | 200m@16kg | 200m@24kg | 200m@24kg |
Sandbag Lunges | 100m @10kg | 100m@20kg | 100m @20kg |
Wall Balls | 75x @4kg | 100x @6kg | 100x @6kg |
Relay
WOMEN | MEN | MIXED | |
Ski Erg | 1000m | 1000m | 1000m |
Sled Push | 12.5m x4 @ 102 kg incl . Sled | 12.5m x4 @ 152 kg incl . Sled | 12.5m x4 @ 102 kg ( W ) incl . Sled 12.5m x4 @ 152 kg ( M ) incl . Sled |
Sled Pull | 12.5m x4 @ 78 kg incl . Sled | 12.5m x4 @ 103 kg incl . Sled | 12.5m x4 @ 78 kg ( W ) incl . Sled 12.5m x4 @ 103 kg ( M ) incl . Sled |
Burpee Broad Jump | 80m | 80m | 80m |
Rowing | 1000m | 1000m | 1000m |
Farmers Carry | 200m @ 16kg | 200m @ 24kg | 200m @ 16kg – Women 200m @ 24kg – Men |
Sandbag Lunges | 100m @ 10kg | 100m @ 20kg | 100m @ 10kg – Women 100m @ 20kg – Men |
Wall Balls | 75x @ 4kg | 100x @ 6kg | 100x @ 4kg – Women 100x @ 6kg – Men |
How Long Does it Take to Complete a HYROX Race?
Athletes can take varying times to complete a HYROX race, with average finisher times ranging from 1:35:00 to 1:31:22 for different categories. It’s important to note that these times represent averages, and there’s no shame in taking longer—it’s all about personal improvement.
HYROX Men | 1:35:00 |
HYROX Women | 1:38:02 |
HYROX Men DOUBLES | 1:19:22 |
HYROX Women DOUBLES | 1:28:43 |
HYROX Mixed DOUBLES | 1:25:26 |
HYROX PRO Men | 1:30:41 |
HYROX PRO Women | 1:31:22 |
Where do HYROX Events Take Place?
Initially in Germany, HYROX events now span the globe, from North America and the UK to Spain, Dubai, and the Netherlands. Events like Vienna, Chicago, Birmingham, Paris, and more attract participants from diverse locations.
Can Anyone Compete in a HYROX Event?
Participants must be 16 or older, and HYROX is designed to accommodate a broad range of fitness levels. Divisions include individual, doubles, and relays, making it accessible to different preferences and capabilities.
Age Groups and World Championships
HYROX features age-group divisions for both individual and doubles competitions. World Championships, held annually, gather top performers from each division for a prestigious showdown.
World Records
Hunter McIntyre holds the Men’s Pro world record at 54 mins 07 secs, while Megan Jacoby set the Women’s record at 58 mins 58 secs. World records across divisions and age groups can be explored for further insight.
Rules and the “Roxzone”
Detailed rules, including exercise standards, are available for participants to ensure fair competition. The “Roxzone” is the transition area between runs and functional stations, offering hydration opportunities.
What Happens on the Day?
Competitors arrive early, equipped with timing chips and competitor numbers. Starting times are pre-assigned, and warm-up areas, changing facilities, and storage are provided. The event day involves a structured schedule, including athlete warm-ups and race starts.
Gym Affiliate Program
HYROX runs a gym affiliate program, offering benefits like discounts, marketing support, and access to partner products. Gyms can also license the HYROX name for hosting events.
How Do I Train for a HYROX Event?
Training considerations, personalized plans, and affiliated gyms catering to HYROX athletes are crucial elements for effective preparation. The guide suggests exploring training plans and resources to maximize preparation.
Check out some of my favorite HYROX training workouts here!
What Gear Do I Need?
Apart from appropriate clothing and footwear, specific gear requirements are minimal. Running trainers and comfortable attire are key, and the guide provides insights into suitable footwear choices.
How is HYROX Different from CrossFit?
A comparison between HYROX and CrossFit highlights the distinctions between these two functional fitness events, offering insights into their unique challenges and formats. You can ream more about the differences between HYROX vs Crossfit here.
Will HYROX Help Me Lose Weight?
While HYROX can contribute to calorie burning and weight loss, it’s emphasized that a healthy diet is essential for effective weight management. The guide underscores the holistic health benefits of participating in HYROX.
Volunteer Opportunities and Spectator Involvement
The guide informs readers about the possibility of volunteering at HYROX events and encourages spectator participation. Events are enhanced by the supportive community and engaging atmosphere created by volunteers and spectators.
Ticket Flexibility and Injury Considerations
Participants can transfer tickets to other events or change divisions up to 14 days before the event, offering flexibility. The guide also addresses the safety aspect, assuring that HYROX exercises are designed to minimize injury risks.
Can You Compete in HYROX If Pregnant?
The guide suggests discussing participation during pregnancy with a healthcare professional. Notably, instances of athletes competing while pregnant, such as 2023 HYROX World Champion Lauren Weeks, demonstrate that it’s possible with proper guidance and awareness.
Pros and Cons of HYROX
Pros:
- Diverse Workout: HYROX incorporates a variety of functional movements, providing a comprehensive full-body workout. This can be appealing to individuals looking for a mix of cardiovascular exercise and strength training.
- Competition and Community: Participating in HYROX can offer a sense of competition and camaraderie. Many people enjoy the challenge of pushing themselves to complete the workouts and competing against others.
- Scalability: HYROX is designed to be scalable, meaning people of different fitness levels can participate. You can choose your level of intensity, making it accessible to both beginners and more experienced athletes.
- Structured Format: The competition has a structured format with set workouts and rules, providing a clear framework for participants. This can be motivating for those who thrive on structured training programs.
- Event Atmosphere: HYROX events often have a lively and motivating atmosphere. The sense of community and encouragement from fellow participants can enhance the overall experience.
Cons:
- Risk of Overtraining: The intensity of HYROX workouts, especially for those new to high-intensity training, may pose a risk of overtraining or injury. It’s important to approach the workouts with proper form and gradually increase intensity.
- Equipment Requirements: Participating in HYROX may require access to specific equipment, such as a rowing machine and sled. This could be a barrier for some individuals who don’t have access to a well-equipped gym.
- Cost: Participation in HYROX events typically involves registration fees. Additionally, participants may need to invest in suitable athletic gear and equipment, adding to the overall cost.
- Specialized Training: While HYROX is designed to be scalable, individuals with specific fitness goals or preferences may find that a more specialized training program better aligns with their objectives.
- Limited Accessibility: HYROX events may not be available in all locations, limiting accessibility for individuals who want to participate but don’t have a local event.
Closing Thoughts
As you embark on your HYROX journey, remember that it’s not just a competition; it’s a transformative experience. Whether you’re a seasoned athlete or a fitness enthusiast, HYROX offers a unique platform to push your limits, foster community, and embark on a journey to a fitter, healthier life.
Top 5 Questions and Answers
What inspired the creation of HYROX?
HYROX was founded by Christian Toetzke and Moritz Fürste, aiming to provide a comprehensive fitness challenge accessible to a diverse range of athletes.
Can anyone compete in a HYROX event?
Yes, participants must be 16 or older, and the event offers individual, doubles, and relay divisions to accommodate various fitness levels and preferences.
How is HYROX different from CrossFit?
While both are functional fitness events, HYROX and CrossFit differ in format and challenges. A detailed comparison is provided in the guide.
Can you compete in HYROX while pregnant?
While it’s allowed, athletes considering participation during pregnancy are advised to consult with a healthcare professional for guidance.
What are the key benefits of participating in HYROX?
HYROX offers motivation, health benefits, a supportive community, and a platform for friendly competition, making it a holistic and transformative fitness experience.
Remember, HYROX is not just an event; it’s an opportunity to redefine your limits and embrace a healthier lifestyle. Lace up your shoes, grab your timing chip, and join the global community in the exhilarating journey of HYROX!