HYROX Fitness Challenge: The Ultimate Fitness Test or a Way to Burn Out?

I have seen HYROX competitions all over my feed, where extremely fit individuals run, slam a medicine ball, and do broad jump burpees.

At first, I thought it was some sort of CrossFit training until I dug deeper and learned about HYROX. Given its popularity, I thought I should investigate its origins, structure, and pros and cons.

What is HYROX?

HYROX is a fitness competition that combines running with functional workouts. The participants must run 1 km and then compete at the functional workout station, repeating the exercise eight times, competing with others for the fastest time.

According to the official HYROX website, the stations are:

• 1,000 m SkiErg
• 50 m sled push
• 50 m sled pull
• 80 m burpee broad jump
• 1,000 m row
• 200 m farmers carry
• 100 m sandbag lunges
• 100 wall balls

One of the reasons why HYROX became so popular is that most exercises are straightforward, with machines and equipment available in most gyms for training. Also, the competition is divided into four levels:

1. Open. The standard HYROX.
2. Pro. Uses harder weights than the Open category to challenge the more experienced racers.
3. Doubles. Pair up with a partner to compete; you must complete the running part, but you split the functional workout between the two as you choose.
4. Relay. In this division, HYROX is split between four team members. Each teammate completes two 1 km runs, each followed by one workout station.

The competitions take place indoors, usually in big conference centers.

How is HYROX different from other competitions?

At first glance, HYROX may seem similar to CrossFit or Spartan Race, but they are pretty different.

CrossFit involves many different exercises that can vary in each training session. Compared to HYROX, it is more about general athleticism across a broad domain, with less focus on direct competition and perfecting a few exercises.

Spartan Races and Tough Mudder are outdoor obstacle course races, with variable, site-specific obstacles involving mud, water, climbing, and crawling, as opposed to HYROX’s set of more gym-based exercises. Compared to HYROX, which happens indoors in a controlled environment, environmental adaptations, hazards, and unpredictability are key factors in Spartan Races and Tough Mudder.

Ironman is still considered the ultimate single-day endurance challenge, as it entails a 2.4-mile (3.9 km) swim, a 112-mile (180 km) bike ride, and a 26.2-mile (42.2 km) marathon run, totaling 140.6 miles. Ironman takes place outside and usually takes 10–17 hours. In contrast, HYROX involves eight 1 km runs and eight functional exercises that combine strength and endurance. It also occurs inside and is usually completed by most competitors in 1–2 hours.

Breakdown of HYROX exercises

The previous list of exercises may not be clear for those who have never done this training or are new to exercise overall, so let’s break them down in more detail one by one.

1,000 m SkiErg

The SkiErg machine simulates skiing movement using a fan-driven flywheel and two independent handles that create resistance. The faster the fan, the bigger the resistance. It tests your endurance and predominantly works your arms, shoulders, and core muscles.

50 m sled push

The next challenge is to push a weighted sled for 50 m. This exercise definitely requires progressive overload training and targets the whole posterior chain, especially the core and the anterior thigh muscles.

The weight varies based on the division:

• Open: 152 kg for men and 102 kg for women
• Pro: 202 kg for men and 152 kg for women
• Doubles: 152 kg for men and 102 kg for women
• Mixed Doubles: 152 kg
• Relay: 152 kg for men and 102 kg for women

All weights include the sled, which is around 40 kg but can vary depending on the brand and model.

50 m sled pull

Next, you have to pull the sled another 50 m. Pulling utilizes your glutes, hamstrings, and back while heavily engaging the quads and core for stabilization.

The weights based on division are:

• Open: 103 kg for men and 78 kg for women
• Pro: 153 kg for men and 103 kg for women
• Doubles: 103 kg for men and 78 kg for women
• Mixed Doubles: 103 kg
• Relay: 103 kg for men and 78 kg for women

All include the 40 kg sled.

80 m burpee broad jump

A favorite for many HYROX fans, this exercise combines a regular burpee with a push-up, but instead of jumping up, you jump forward, aka the broad jump. You need to get across 80 meters like this. The exercise requires explosive power in the legs and arms, as well as whole body strength for push-ups, and excellent cardiovascular condition so as not to slow down or run out of breath.

It is pretty easy to get a penalty in this section. You get penalized and an extra distance added if your arms are too far in front of you or your feet are staggered.

1,000 m row

Marking the middle of your HYROX, here comes the ergometer. In this exercise, you have to row 1,000 m. The rowing machine primarily uses your upper body: biceps, triceps, deltoids, pectorals, and lats. It also uses the core for stabilization and leg muscles during the extension part.

200 m farmers carry

Now, you have to carry two kettlebells and walk 200 meters in a straightforward line. This exercise engages your upper back muscles and core and tests your grip strength.

Carrying your weekly groceries will be a breeze after training for this exercise.

For these, the weights are:

• Two 24 kg kettlebells for men in all categories
• Two 16 kg kettlebells for women in all categories

100 m sandbag lunges

Next to last, you gotta get across 100 m doing walking lunges while carrying a sandbag on your shoulders. You will surely feel the burn primarily in your thighs and glutes, but probably all over at this point.

The sandbag weight differs based on category:

• Open: 20 kg for men and 10 kg for women
• Pro: 30 kg for men and 20 kg for women
• Doubles: 20 kg for men and 10 kg for women
• Mixed Doubles: 20 kg
• Relay: 20 kg for men and 10 kg for women

100 wall balls

Lastly, you have to throw a weighted ball up into a mark on a wall 100 times. So, channel all the leftover rage inside you and slam it out.

The ball weights and target heights are:

• Open: 6 kg ball to a 3.048 m target for men and 4 kg ball to a 2.743 m target for women
• Pro: 9 kg ball to a 3.048 m target for men and 6 kg ball to a 2.743 m target for women
• Doubles, mixed Doubles, and Relay: same as Open

Of course, do not forget to run 1 km between each exercise, which allows some of your muscles to get a break. However, it keeps up your endurance demands as you try to make it as fast as you can.

Physical and mental demands

HYROX goes beyond basic physical and mental demands to compete at such a level. It takes commitment and dedication to develop:

• Fitness level and skill. You need to be fit enough to run 1 km intervals and still have energy to perform the hybrid exercises with precision, explosive power, and maximum strength.
• Training requirements. It is not enough to just train endurance or strength. Preparing for a HYROX requires a specific plan that combines running, functional endurance training, strength workouts, and practicing mastering the eight HYROX workouts. Essentially, you need to train for optimal performance for several types of exercise.
• Combating fatigue. Such a level of training builds up both physical and mental fatigue, which can hinder motivation and dedication. Most people can reach this level of fitness with proper training and nutrition, but it is likely too much too quickly for absolute beginners.
• Time commitment. You may need to train several times a day (running one session and then strength training the other) or have long training sessions. You will also need to prioritise recovery, sleep, and nutrition, all of which take time and may sometimes require saying no to social occasions.
• Proper fueling. Not eating enough when training for a HYROX can be a detrimental mistake and seriously interfere with your performance, recovery, and overall health and well-being. Work with a registered nutritionist or determine your needs with online macronutrient calculators.

All of these can be overcome with proper planning. Having a trainer to motivate you, ensure your program is tailored to your needs, and adjust it based on your progress can go a long way.

Alternatively, many gyms now offer HYROX group training, and gyms dedicated specifically to HYROX training are also opening, so you may want to try that if you are motivated by others. Most importantly, find your ‘why’ and write it down or create a moodboard you can look back on when training gets hard.

Why is HYROX so popular?

Training for HYROX has several benefits that attract more and more people to try it. The two main reasons are accessibility and a sense of community.

HYROX exercises are pretty straightforward. While they require a high level of fitness and preparation, training can be done in most gyms or even at home if you have the equipment. It is also suitable for different fitness levels, welcoming beginners and seasoned athletes in distinct categories.

Furthermore, training and competing offer a strong sense of community, with many athletes building lasting friendships and strong support networks. Of course, this is partly because HYROX is the current ‘It’ thing and trending on social media, boosting the community aspect and making it seem fun.

Lastly, many fall in love with HYROX because of its standardized format and measurable progress. Regardless of what country the competition takes place in, the layout, exercises, and weights are the same, so you can keep participating and measuring your progress without any variables in the competition itself.

Critique and challenges

Of course, HYROX is not perfect, and here are some of its drawbacks:

• Standardizing issues. Although the competition is the same worldwide, debate exists about equipment, facility conditions, surface, and judging fairness.
• Injury risk. Sometimes, participants focus too much on speed and may perform exercises with bad form, leading to injuries. Also, fatigue due to training, travel, or toward the end of competition also increases the risk of injury.
• Price. Some people have raised concerns that frequent competitions add up in event fees, travel, training equipment, and other expenses, limiting accessibility.
• Not exactly for everyone. While this training style can be adapted for most fitness levels, the competition is not for everyone. Some individuals may not be able to do all exercises due to past trauma, medical conditions, or genetic limitations.

All in all, HYROX is not some holy, perfect exercise. It is pretty accessible but still has several limitations. It is trending, so it is everywhere, like CrossFit back in the day. The training is varied, keeping people interested, but it also has the potential for overtraining and injury.

Bottom line

HYROX competitions are the new thing in the fitness industry, and many enthusiasts are giving them a try. They have the benefit of a clear and straightforward structure that you train for over time. It combines endurance and strength training, falling into the trending hybrid athlete niche.

However, despite its attractiveness, you must be realistic about the time commitment, genetics, and overall fitness required to prep for a HYROX. Complete beginners may feel demotivated too quickly, overtrain, and have a higher risk of injury as the exercises combine several moves, requiring an established baseline.

For best results, train with a personal trainer or a group also prepping for HYROX. Lastly, to ensure success, make sure to adjust and stay on point with your nutrition, recovery, and sleep.