If you’ve been asking yourself what is Hyrox, you're not alone. This hybrid fitness race has exploded in popularity across the globe, blending functional training with endurance to create one of the most exciting and challenging competitive fitness formats out there. Whether you're a CrossFit enthusiast, a weekend warrior, or a complete beginner looking for your next fitness goal, Hyrox might just be the race for you.
In this ultimate guide, we’ll break down everything you need to know: what is Hyrox, how it works, who it’s for, how to train, what to eat, what to wear, and how to dominate race day. Plus, we’ll link you to our detailed guides on specific areas of Hyrox training and performance so you can dive deeper into each part of your journey.
Let’s get into it.
What is Hyrox?
At its core, Hyrox is an indoor fitness race combining running and functional workouts in a set format. Each race consists of eight 1km runs, each followed by a workout station. It’s standardised worldwide, meaning you’ll do the exact same race in London, Berlin, or New York. The event is timed, competitive, and suitable for all levels—from elite athletes to first-timers.
The format of the Hyrox race looks like this:
1km run
Ski Erg
1km run
Sled Push
1km run
Sled Pull
1km run
Burpee Broad Jumps
1km run
Row Erg
1km run
Farmer’s Carry
1km run
Sandbag Lunges
1km run
Wall Balls
The goal? Complete all of this as fast as possible.
Who is Hyrox For?
One of the biggest draws of Hyrox is its accessibility. Wondering what is Hyrox if you’re not an athlete? It’s your chance to become one. With categories for individuals, pairs (doubles), and relay teams, the format is inclusive and scalable. Whether you’re a gym regular looking for a new challenge or someone who thrives on competition, there’s a Hyrox category for you.
Elite athletes can compete for podium finishes and cash prizes, while everyday fitness fans can challenge themselves, improve their time, and chase a personal best in a highly supportive environment.
What Makes Hyrox Different from Other Fitness Races?
Hyrox sits somewhere between CrossFit, endurance running, and obstacle course racing. Unlike CrossFit, Hyrox doesn’t involve high-skill movements like Olympic lifts or gymnastics. Instead, the stations are all functional, accessible, and easy to learn. Compared to obstacle races like Spartan or Tough Mudder, Hyrox is indoors, weather-proof, and repeatable.
You always know what’s coming. The challenge lies in how fast and how efficiently you can execute.
If you're still torn between Hyrox and CrossFit, our guide to Hyrox vs CrossFit breaks down the differences, benefits, and crossover potential.
What is Hyrox Doing for the Fitness Community?
One of the most exciting things about Hyrox is how it's transforming the global fitness landscape. It’s not just another competition—it’s a movement that’s drawing people back into consistent training, structured programming, and community-driven goals.
Gyms across the UK and beyond are now offering Hyrox-specific classes, group sessions, and Hyrox partner workouts. It’s becoming a central feature of many training calendars, giving everyday gym-goers something to work toward beyond aesthetic goals or vague fitness aspirations.
For coaches and personal trainers, Hyrox has created a new way to keep clients engaged. With a clear performance metric (your finish time), regular races throughout the year, and multiple divisions, clients can see tangible progress over time.
It’s also opening doors for those who may have felt excluded by traditional race formats. The standardisation of Hyrox means there’s no mud, fire, obstacles, or surprise elements—just fitness. That’s why it appeals to such a broad demographic, from former athletes to busy professionals and even beginners wanting something to commit to.
Coach’s Tip: “Use a Hyrox race as your ‘why’. It gives structure to your training and helps you turn up even on the days you don’t feel like it.”
More than anything, Hyrox is bringing people together. Whether you're racing solo or with a partner, you'll feel that camaraderie on race day. And once you've done one, you'll be itching to sign up for your next.
What is Hyrox Doing to Expand Globally?
Since its launch in 2017, Hyrox has grown at an impressive pace, holding events in over 15 countries and selling out venues months in advance. The appeal is simple: it’s consistent, accessible, and fiercely competitive all at once.
In the UK, Hyrox events in cities like London, Manchester, Glasgow, and Birmingham are often booked out weeks ahead of time. European cities such as Hamburg, Amsterdam, and Paris have seen similar demand, while North America has embraced the race with events across major hubs like New York, Dallas, and Los Angeles.
But Hyrox isn’t stopping there. With a world championship each year and new event locations being announced regularly, it’s clear that Hyrox is positioning itself as a global fitness brand. It's already attracting sponsorship from major companies, appearing in mainstream media, and pulling in elite athletes from endurance, CrossFit, and obstacle course racing backgrounds.
Even better? The race format never changes, so wherever you compete in the world, the experience is the same. That global consistency is part of what makes Hyrox so scalable. You can train in Leeds and compete in Las Vegas—and know exactly what to expect.
Coach’s Tip: “Use travel races as motivation. Booking a Hyrox abroad turns your training into a mini fitness holiday.”
If you're wondering what is Hyrox in five years’ time—it might just be the fitness Olympics. And right now, you have a front-row seat to its rise.
How to Train for Hyrox
Training for Hyrox requires a smart combination of running, strength, and muscular endurance. Since the race is predictable in format, you can train specifically for each element.
Your weekly training should include:
Running sessions (intervals, tempo runs, and long aerobic efforts)
Strength training focused on functional movement patterns
Hyrox-specific sessions mimicking the actual race format
If you’re serious about your preparation, check out our full blog on How to Train for Hyrox. You’ll find tips, example workouts, and strategies to build up gradually, avoid burnout, and peak on race day.
Coach’s Tip: “Don’t just run, and don’t just lift. Hyrox rewards hybrid athletes—train like one. Your goal is to stay strong under fatigue.”
For those wanting a more structured plan, our Hyrox 8 Week Training Program is now available and perfect for first-time competitors or anyone looking to level up. It includes weekly running and gym sessions, pacing guides, taper week planning, and bonus workouts.
Hyrox Training Workouts
Still wondering what is Hyrox when it comes to the type of fitness it demands? One word: grit. Hyrox training workouts will often include movements from the Hyrox Race as well as strength or cardio bais elements to build capacity in each of those element.
Training for Hyrox? Try this workout for a taste:
3 rounds for time:
500m run
30 wall balls
20 burpee broad jumps
15 sled pushes (light to moderate weight)
10 sandbag lunges (each leg)
It’s not just about fitness—it’s about mental resilience. The transitions, the steady fatigue, the demands on your grip, legs, and lungs—it all adds up. For more inspiration, check out our blog on Hyrox Workouts to discover sessions you can plug into your week.
How Long Does a Hyrox Race Take?
Times vary based on your fitness level. For reference:
Elite Men: 55-70 minutes
Elite Women: 65-80 minutes
Recreational Athletes: 80-120+ minutes
Your time can be affected by running pace, transition speed, sled weights, and overall conditioning. But don't worry about comparisons—your first goal should be to finish. Then? Aim to beat your own time.
What to Eat for Hyrox Performance
Nutrition plays a critical role in Hyrox training and race day execution. You need energy to run, push, pull, jump, row, and lunge for over an hour.
In the weeks leading up to your race, fuel like an endurance athlete:
Prioritise carbs for energy
Get enough protein for muscle repair
Stay hydrated and eat nutrient-dense whole foods
Race day? Think carb-based meals 2-3 hours before the event, plus small snacks if needed.
Post-race, get those recovery meals in: protein + carbs within an hour will help reduce soreness and kickstart repair.
For more on fuelling strategies, read our Hyrox Nutrition Guide to make sure your plate matches your goals.
Coach’s Tip: “Practice your race-day meals during training. You don’t want to find out that breakfast burrito doesn’t sit well at station four.”
Best Shoes for Hyrox
Footwear can make or break your race. You need something that handles running well but also supports heavy sled pushes and grip-based movements like farmers carries.
Look for:
Good grip
Light to moderate cushioning
Locked-in heel support
Durable upper for lateral stability
Brands like Nike, Inov-8, and Reebok all have models that work great, but the best shoe is the one that fits your feet and meets the demands of the race.
Check out our breakdown of the Best Shoes for Hyrox to find your perfect match.
Hyrox Strategy: Station-Specific Tips
You know the format, but how do you win at each station?
Ski Erg: Keep your cadence consistent and don’t sprint the first 250m. Focus on breathing and technique.
Sled Push/Pull: Know the surface at your event. Some venues are notoriously sticky, so train with heavier loads just in case.
Burpee Broad Jumps: It’s not about how far you jump—keep them smooth and low. Minimise downtime between reps.
Row Erg: Set a sustainable pace. Don’t empty the tank before Farmer’s Carry.
Farmers Carry: Keep your core tight and take short, controlled steps. Switch grip as needed.
Wall Balls: Breathe and break early if needed. Don’t hit failure.
For more tips, dive into our deep dives on key movements:
Coach’s Tip: “Transitions matter more than you think. Know where you’re going and get moving fast.”
What is Hyrox Doubles and Relay?
Hyrox Doubles is where two athletes complete the full course together, sharing each station (but both run every 1km). It’s a great option if you want to ease into Hyrox without the full solo workload.
Relay is for teams of four, where each person runs 2 x 1km and does 2 stations. It’s perfect for gyms, friends, or company challenges.
Both formats let you experience the buzz of race day while building up to the solo version.
How to Sign Up for Hyrox
Events sell out fast, so don’t wait. Head to the official Hyrox website, pick your city, choose your division (individual, doubles, or relay), and start training. You’ll receive a start time, race chip, and access to the Hyrox warm-up zone and merch.
Our advice? Commit, then prepare. You’ll figure the rest out with the right mindset and a solid plan.
Is Hyrox for Beginners?
Absolutely. If you can walk, jog, push a sled, and carry things, you can train for and complete a Hyrox race. The standardisation means you can train progressively, knowing exactly what’s coming.
It might feel intimidating at first, but the Hyrox community is hugely supportive. You’ll hear cheers from strangers, high-fives at the finish line, and probably catch the bug after your first one.
Start with our Ultimate Hyrox Guide if you’re brand new—it breaks everything down even further.
What is Hyrox Training Like at Elite Level?
Elite athletes train with military precision. Think 10-12 sessions per week combining track intervals, strength work, technique refinement, and recovery. They break down every split, study the course, and optimise transitions.
But even elites started with their first race. The only difference between you and them is time, commitment, and consistency.
What is Hyrox Like on Race Day?
Electric. That’s the best way to describe it.
You arrive, check in, warm up with others in the fitness community, and then enter the arena. The DJ is pumping, spectators are shouting, and the MCs are calling your name as you cross each checkpoint.
Each lap takes you past the crowd, into the pain cave, and back out again. It’s a blend of personal struggle and shared energy.
The best part? That moment you cross the finish line. It’s not just a medal—it’s proof you pushed your limits.
Coach’s Tip: “Nerves are normal. Use them. Channel the adrenaline into focus and forward motion.”
What is Hyrox Really About?
Hyrox is about more than just fitness. It’s about consistency, community, and proving something to yourself. It’s about training with purpose, showing up on race day, and discovering what you’re made of. It’s about sharing that journey with others and walking away with a medal, a story, and a new standard for yourself.
So if you’re still wondering what is Hyrox—it’s the challenge you didn’t know you needed.
And if you’re ready, we’ve got everything you need to help you train, compete, and crush your first race.
Check out all our Hyrox blogs to continue learning:
And don’t forget to check out our Hyrox 8 Week Program—your roadmap to the finish line.
Ready to race? Let’s go.
