HYROX Workouts: Everything You Need to Know About the Viral Training Competition

By Nick HallExplainer

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Readtime: 8 min

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  • HYROX is a standardised fitness competition that combines running and functional strength exercises.
  • The protocol is built around eight 1-kilometre runs alternated with fitness stations like wall balls and sled pushes.
  • Founded in Germany in 2017 by Christian Toetzke and Moritz Fuerste, HYROX has expanded globally to over 30 countries.
  • The fitness regime improves cardiovascular endurance and functional strength while fostering a community approach.

With its blend of high-octane aerobic fitness and functional strength training exercises, HYROX is revolutionising the modern fitness industry. Competitions are popping up across the country, gyms are implementing the protocol and athletes are pushing themselves to new limits, all in the name of fitness. So, what is the HYROX workout and why has it become so popular? In this article, we’ll break down what HYROX is, how it started, its rapid growth, and how you can train like a HYROX competitor.

What is HYROX? HYROX World Competitor and Lifespan Fitness expert, Peter Day, explains the workout competition | Image: Supplied
What is HYROX? HYROX World Competitor and Lifespan Fitness expert, Peter Day, explains the workout competition | Image: Supplied

What is HYROX Training?

Designed to bridge the gap between endurance and power, HYROX is an indoor fitness race that makes hybrid training more easily accessible for all. Co-founder Christian Toetzke, along with three-time Olympic Medallist and World Champion hockey player, Moritz Furste, built the global fitness competition around a training protocol that features eight one-kilometre runs alternated with various fitness stations, such as wall balls and sled pushes. Importantly, HYROX follows a standardised format that ensures each race is identical, meaning that athletes can compare their times and progress no matter where they compete.

As per the official program, each race starts with a 1 km run, followed by one functional movement, which repeats eight times. Put simply, you do a run, then you do an exercise, then you run, then exercise, and so on and so forth. All participants wear a timing chip and receive official finishing times, with results and rankings available across all events, divisions and age groups. Finishing times do vary but the average athlete will complete the workout at around the 90-minute mark.

According to Australian HYROX World Competitor Peter Day, the global rise in functional fitness, which focuses on exercises rooted in natural movements and functional strength, has helped to swell interest in the workout competition, which now boasts over 40 global races with 90,000 participants yearly.

“The workouts associated with HYROX move beyond traditional cardio or weight training and embody the shift perfectly,” Day explains. “This type of training not only improves physical performance but can also be beneficial in everyday activities requiring manual effort. Intense, interval-based training can also help boost metabolism and promote fat loss when paired with proper nutrition and recovery.”

HYROX World Competitor and Lifespan Fitness expert, Peter Day | Image: Supplied
HYROX World Competitor and Lifespan Fitness expert, Peter Day | Image: Supplied

HYROX Training Benefits

With HYROX incorporating a mix of aerobic and functional strength elements, the workout protocol is comprehensive, targeting all major aspects of fitness—from power and endurance to conditioning and speed. As a result, HYROX training has a multitude of health benefits, which Day explains extend beyond the obvious improvements in physique and aerobic capacity.

“There are numerous health benefits associated with HYROX. It builds strength, power, and endurance through a combination of functional exercises and running, which elevates the heart rate while also enhancing muscle growth,” he says. “However, as with any high-intensity workout, there are risks. HYROX can be particularly demanding, especially for beginners. Without proper preparation—such as warming up adequately or ensuring you’ve fuelled your body with the right nutrition—you could be more susceptible to burnout, fatigue, or injury.”

“Additionally, exercises like running, burpees, and lunges can place strain on the joints, particularly for participants unaccustomed to the volume of training required. It’s essential to listen to your body and be mindful of any existing physical conditions to avoid overexertion.”

HYROX Training Tips

According to the Lifespan Fitness expert, who finished in Australia’s top 10 at the recent HYROX World Championships, preparing for a competition is critical to ensure you get through unscathed. While the event organisers claim that 98 per cent of participants complete the race, it’s important to acknowledge that injuries do happen and knowing what you are in for can make all the difference.

“My biggest advice for anyone looking to try the HYROX race is that preparation is crucial. No matter your fitness level, don’t go into the race blindly. Spend adequate time training and preparing yourself to tackle various strength and endurance types of workouts,” he says.

“Running makes up 50 per cent of the HYROX race so make sure that you build up your cardio and try to mimic the workout stations during your training to guide you for the race. Take the time to properly warm up and assess your readiness before the event as this will help you get the most out of the race.”

HYROX World Competitor and Lifespan Fitness expert, Peter Day | Image: Supplied
HYROX World Competitor and Lifespan Fitness expert, Peter Day | Image: Supplied

HYROX Exercises

The race comprises eight different exercise stations focusing on functional strength and conditioning workouts. These include:

  • SkiErg
  • Sled Push
  • Sled Pull
  • Burpee Broad Jumps
  • Rowing
  • Farmers Carry
  • Sandbag Lunges
  • Wall Balls

HYROX Growth in Australia

Since launching in 2017, the HYROX protocol has enjoyed steady growth, but in recent times, the popularity of the workout regime has exploded. According to Peter Day, HYROX’s focus on standardised competition has allowed athletes of all geographies to compete against one another, following the exact same format no matter where in the world they are.

“What sets HYROX apart is its accessibility,” Day explains. “Unlike many competitive events that are exclusive to professional or advanced athletes, HYROX welcomes participants of all abilities – whether you’re a seasoned athlete or a fitness novice, there’s a race category available for you. The variety of exercises involved means it plays to different strengths, offering something for everyone.”

HYROX Categories

  • Open: The standard event, Open is designed to push your boundaries in a challenging but supportive way.
  • Pro: The Pro level introduces heavier weights and is aimed at the more experienced athlete.
  • Doubles: A partner category, Doubles see you share the load. Both team members will complete the 1-kilometre runs, however, all stations are split between the pair.
  • Relay: The premier team-based event, Relay sees four team members split the entire workout evenly, providing the most accessible race format for all fitness levels.

As Day reveals, there are four race categories—Open, Pro, Doubles, and Relay—catering to all fitness levels. According to the Lifespan Fitness in-house expert, this unique foundational element makes HYROX one of the most inclusive yet demanding fitness events on the global stage. Whether you are a fitness pro or a beginner, it welcomes everyone willing to take on the challenge and it’s only getting more popular. The latest data from LifeFitness suggests that the term ‘HYROX’ has received a staggering 410 per cent increase in searches over the past 12 months in Australia alone.

“Seeing the massive popularity boom not only in Australia but also globally, it’s not a big surprise to see HYROX gaining worldwide traction in such a short amount of time, especially thanks to social media amplifying its virality in recent months and becoming one of the most sought-after fitness trends available.”

“As HYROX continues to roll out across the country, it’s becoming a social activity as much as it is a fitness event. It’s a fantastic way for people to connect while working out together,” he continues. “Now that we are settling into a new year, there have been more people searching for a new fitness challenge to take on, and HYROX’s immersive appeal has certainly piqued the interest of many, gathering over 14,800 average monthly searches in Australia and over 305,200 monthly searches worldwide.”

Example HYROX Workout

A typical HYROX workout will alternate between running and functional fitness movements. The continuous cycling through aerobic and strength training elements is designed to exhaust the entire body, increasing lactic acid build-up and ultimately driving muscle conditioning. Below, you’ll find a detailed HYROX workout example, including rep ranges, exercises and distances. This sample workout is designed to mimic the structure of a HYROX event:

Segment Distance/Exercise Reps/Details
Warm-Up 5-minute light jog + dynamic stretches Focus on mobility and heart rate elevation
Run 1 1 kilometre Moderate pace
Station 1 Sled Push 50 metres (weight: 75kg for men, 50kg for women)
Run 2 1 kilometer Moderate pace
Station 2 Sled Pull 50 metres (same weight as sled push)
Run 3 1 kilometre Moderate pace
Station 3 Burpee Broad Jumps 80 metres
Run 4 1 kilometre Moderate pace
Station 4 Rowing Machine 1,000 metres
Run 5 1 kilometre Moderate pace
Station 5 Farmers Carry 200 metres (2 x 24kg kettlebells for men, 16kg for women)
Run 6 1 kilometre Moderate pace
Station 6 Sandbag Lunges 100 metres (weight: 20kg for men, 10kg for women)
Run 7 1 kilometre Moderate pace
Station 7 Wall Balls 100 reps (6kg ball for men, 4kg ball for women)
Run 8 1 kilometre Moderate pace
Cool-Down 10-minute walk + static stretches Focus on recovery and flexibility

Scroll horizontally to view full table

Source link: https://manofmany.com/lifestyle/fitness/hyrox-workout-explained by Nick Hall at manofmany.com