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If you are following my blog, you’ll know I love a good challenge. Here’s a new one!
If you’ve spent any time in the fitness world lately, you’ve probably heard the buzz about HYROX. Maybe you’ve seen the epic race-day photos, the sweaty smiles, or the sea of competitors charging through what looks like a hybrid of a marathon and a CrossFit competition. But what exactly is HYROX, why is it taking the fitness world by storm, how to prepare, and how does it stack up against titans like CrossFit and Spartan Races?
That’s what I’ll cover in today’s article.
Let’s dive in.
The Birth of HYROX: From Hamburg to the World
HYROX was born in Hamburg, Germany, in 2017, the brainchild of Olympic field hockey champion Moritz Fürste and mass participation event mastermind Christian Toetzke. Their vision? To create a fitness race that looked and felt like a world-class sporting event, but was accessible to everyday gym-goers—not just elite athletes. The name “HYROX” itself is a mashup of “hybrid” and “rockstar,” a nod to the competition’s blend of endurance and strength, and the big-event energy they wanted to bring to the fitness scene.
The first HYROX event in 2018 drew 650 participants. Fast forward to 2023, and the numbers are staggering: 65 races held worldwide, 175,000 competitors, and 24,000 people showing up for the London event alone. HYROX has gone truly global, with affiliated gyms popping up everywhere and major sponsors like Red Bull and Puma jumping on board. Puma was actually a local partner right from the start and soon became a global sponsor. Unconfirmed rumors suggest that Puma’s intention was to grow brand influence in fitness communities, which was recently strongly led by Reebok’s (owned by Adidas) involvement in CrossFit.
What Is HYROX? The Format Explained
So, what actually happens at a HYROX event?
Picture this: a massive indoor venue with a stadium-like atmosphere, music pumping, crowds cheering, and athletes of all shapes and sizes lining up at the start line. Every participant, whether a first-timer or a seasoned pro, faces the exact same challenge:
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8 functional workout station
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In between 1km run (ie, 8km in total)
The workout stations are always the same and in the same order at every event, so you can compare your times with friends, or rivals, or simply with yourself anywhere in the world. The following table shows the stations:
This repeatable, standardized format is part of what makes HYROX unique. It’s not just a race—it’s a global leaderboard, a chance to see where you stack up against thousands of others, from your city to the world stage.
The Intention: Fitness for Every Body
HYROX’s motto is “A Sport for Every Body,” and they mean it. Unlike some events that seem designed only for the superhuman, HYROX is built for mass participation. There are four race categories:
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Open: The standard event, challenging but achievable for most.
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Pro: For experienced racers, with heavier weights and tougher standards.
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Doubles: Grab a partner and split the work (and the suffering). Can be same-sex or mixed.
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Relay: Team up with friends or family; each person does two runs and two workout stations.
No matter your fitness level, there’s a way to get involved. And with a timing chip and detailed post-race report, you get to geek out over your split times and plan your training for the next race.
What Fitness Aspects Does HYROX Test?
HYROX is not just about running fast or lifting heavy—it’s about being a well-rounded athlete. Here’s what you’ll need to succeed:
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Endurance: With 8 km of running split up over the event, your aerobic engine needs to be solid.
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Strength: Sled pushes and pulls, or farmers carries require serious muscle.
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Power: Explosive moves like burpee broad jumps or wall balls test your ability to generate force quickly.
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Stamina: The ability to keep going, station after station, without burning out.
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Mental Toughness: Switching from running to high-intensity workouts (and back again, eight times) is as much a mental challenge as a physical one.
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Technique: Efficient movement means faster times and less fatigue, especially on stations like burpees, rowing and wall balls.
HYROX is, in essence, a test of “hybrid fitness”—the ability to perform across a spectrum of endurance and strength tasks, not just one or the other.
How to Prepare for HYROX: Training Tips
Thinking of signing up? Awesome! But don’t just wing it—HYROX is tough, and targeted preparation is key. Below I summarise the top tips for race preparation.
1. Start Early and Build a Base
Give yourself at least 12 weeks to prepare, especially if you’re new to this kind of event. Begin by building a solid base of running and general strength training.
2. Periodize Your Training
Don’t go full throttle all the time. Use training phases: start with general endurance and strength, then focus on specific HYROX movements as the event approaches. As you advance, keep on progressively overloading your workouts to stay challenged. In the final weeks, practice transitions and simulate race conditions.
3. Mix Running and Functional Workouts
Your training should reflect the race format. Alternate running intervals with functional exercises like sled pushes, burpees, and lunges. This helps your body adapt to the constant switching between cardio and strength.
4. Practice the Stations
If possible, train with the actual equipment: Ski Erg, rower, sleds, etc. If not, find creative substitutes (heavy bags for sleds, dumbbell carries for farmers walks). The key is to get used to the movement patterns and the fatigue that comes with them. Also, research the correct and most efficient techniques. There is a lot that can be done wrong and it will cost you. Youtube is your friend.
5. Test and Track Your Progress
Regularly test your fitness. It’s up to you how much you nerd into this. You could do professional VO2 max tests, use sport watches to monitor heart rate or simply time your workouts. Use this data to adjust your training and focus on your weak points. You Cannot Manage What You Don't Measure.
6. Don’t Forget Recovery and Nutrition
HYROX training is demanding. Prioritize rest and recovery, mobility work, and solid nutrition to keep your body performing at its best.
Sample HYROX Workout Routine Without Equipment
CrossFit gyms are usually your best bet to get access to the needed equipment. But often that may be difficult or expensive. Frequent travels may also impact training routines. But here I put together a pure body weight workout routine which you can do almost anywhere anytime.
Start with a dynamic warm up to mobilize the joints.
Follow this up with a 1k easy run to warmup.
Then complete 3 rounds of:
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40 lunges (20 each side, you can add weights be holding a dumbbell or any other heavy object, or carry a backpack)
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20 pushups
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20 jump squats
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1 minute plank hold
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10 broad jumps
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20 kettlebell swings (skip if you don’t have kettlebells available)
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20 single-arm kettlebell thrusters (10 each side, if you have no kettlebells use any other heavy object)
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500m (hill) run (or staircase run)
Finish up the workout with some cool down stretching and foam rolling if you can.
This is an example workout. Feel free to modify according to your preferences. But do make sure that every time you go through this workout, you change some parameters to make it a little harder – eg, increase the number of reps per round, or even increase the number of rounds over time.
HYROX vs. CrossFit vs. Spartan: The Battle for Fitness Supremacy
HYROX isn’t the only game in town. How does it compare to the giants of functional fitness and obstacle racing?
HYROX vs. CrossFit
CrossFit is a training methodology and sport known for constantly varied, high-intensity workouts, often combining Olympic lifts, gymnastics, and cardio. CrossFit competitions (like the CrossFit Games) are unpredictable—you never know what events you’ll face.
HYROX, by contrast, is a standardized race. You always know what’s coming: the same 8 runs, the same 8 stations, in the same order. This allows for direct comparison across events and locations.
Both test strength, endurance, and mental grit, but HYROX leans more on running and steady, repeatable efforts, while CrossFit rewards adaptability and technical skill across a wider range of movements. It could be argued that HYROX is a subset of CrossFit. A HYROX could be a perfectly fine CrossFit WOD (workout-of-the-day).
HYROX vs. Spartan Race
Spartan Races are outdoor obstacle course races, often muddy, with walls to climb, ropes to swing, and heavy objects to carry. Distances vary widely, from short “sprints” (5-7km) to long events (25km or even more).
HYROX is indoors, clean, and consistent. No mud, no barbed wire—just you against the clock (and your own limits).
Spartan races demand grip strength and agility for obstacles, and a lot of mental toughness. Obstacle course races are more about surviving a diverse set of challenges while being exposed to the elements of nature. HYROX focuses more on functional strength and aerobic capacity in an always standard form.
The Bottom Line
If you love the thrill of competition, want a clear benchmark for your progress, and crave a mix of running and functional fitness, HYROX might be your perfect match. It’s accessible, scalable, and growing fast—giving CrossFit and Spartan a real run for their money.
I’ve done a lot of CrossFit, competed, and completed nine obstacle course races. Now it’s time for me to try HYROX in October. I already started my training regime for it. It’s gonna be exciting.
The HYROX Community: More Than Just a Race
One of the coolest things about HYROX is the community vibe. Whether you’re a first-timer or an elite athlete, you’ll find yourself surrounded by supportive, like-minded people. The events are high-energy, with big crowds, music, and a festival atmosphere. And thanks to the global rankings, you’re not just racing the people in your heat—you’re racing the world.
HYROX has also built a network of affiliated gyms and training centers, so you can find a crew to train with, wherever you are. And with prize money and sponsorships on the rise, the elite side of the sport is heating up, too.
Ready to Join the Revolution?
HYROX is more than just another fitness fad—it’s a global movement, a new way to test your limits, and a chance to see how you stack up against the world. Whether you’re looking for a new challenge, a way to spice up your training, or a shot at fitness glory, HYROX is a great option to do this. Often we need to set ourselves tough challenges together with a hard (and expensive) deadline to get our ass moving. I have done many of these and I never regretted it.
If HYROX is too structured and too much standard for you, or you want something really dirty, then you may opt for a Spartan Race. If so, take a look at my Spartan Race Preparation Program, that covers all aspects to help you prepare ideally for that type of challenge. That includes a mobile app with training plans, exercise video, nutrition guides, habit forming, or race day tips.