What is HYROX? A Thorough Explanation of the Explodingly Popular Global Fitness Race!
"I've been hearing the word HYROX at the gym lately, but what exactly is it?" "Is it different from CrossFit? Can I do it too?" Do you have such questions? HYROX is the event attracting the hottest attention in the fitness world right now. Starting in Europe and spreading rapidly to the US and Asia, this race offers a completely new sports experience, different from marathons, triathlons, or bodybuilding competitions. In this article, we will explain the basic rules of HYROX, why it is so popular, and its appeal in a way that is easy to understand even for beginners.
1. What is HYROX?
In short, HYROX is an indoor fitness race that combines "Running" and "Functional Training (Workouts)." The slogan is "Fitness for Every Body." It is designed as a competition where not only elite athletes but also everyday gym-goers can be the protagonists.
Basic Rules
The biggest feature of HYROX is that it uses the exact same race format wherever you participate in the world.
- Total 8km Running
- 8 Workout Stations
These are performed alternately. The flow is as follows:
1km Run → 1st Workout → 1km Run → 2nd Workout ... (Repeat this 8 times) → Finish!
It's simple, but it's a tough composition that tests whole-body endurance and strength.
2. What exactly do you do? The 8 Workouts
You might be worried about "What do we do in the workouts?", but no difficult skills (like handstands or complex lifting) are required. Basic machines and movements found in gyms are used. The 8 events performed in the actual order are as follows.
Skierg
After finishing the first 1km run right after the start, you challenge the first station, "Skierg." You complete 1000m on the Concept2 Skierg, replicating the skiing pole action. With proper form, it becomes a full-body exercise using not only arms and shoulders but also the core and lower body. Rhythm, endurance, and efficient technique are essential for maintaining pace in the early stages.
Sled Push
After the second 1km run comes the "Sled Push." It is one of the most demanding events, testing leg strength and whole-body power. Competitors push a sled loaded with weights for 50m using their core and legs.
Sled Pull
After the third 1km run is the "Sled Pull." You pull the sled towards you with a rope for 50m. The key is to use the back muscles while moving backward, not just the upper body. Rope handling is also important; getting tangled can lead to falls. The start is from behind the line, and you complete 50m by going back and forth in a 12.5m lane. Crossing the limit space results in a penalty.
Burpee Broad Jumps
After the fourth 1km run is "Burpee Broad Jumps." You advance 80m by repeating a burpee followed by a two-footed jump. While paying attention to hand placement and feet alignment, cardiovascular endurance and explosive leg power are tested. Keeping an efficient rhythm is the key to conquering this.
Rower
After the fifth 1km run is the "Rowing Machine." It is a seated full-body aerobic workout that tests cardiovascular and muscular endurance. Efficient technique is indispensable; incorrect form causes unnecessary fatigue. Here, it is important to maintain your pace and prepare for the next station rather than forcing time cuts.
Kettlebell Farmers Carry
After the sixth 1km run is the "Farmers Carry." You hold heavy kettlebells in both hands and walk or run for 200m. You can put them down to rest along the way, but keeping hold of them significantly shortens time. Grip strength, shoulder stability, and core endurance are tested, but it is the station that finishes in the shortest time.
Sandbag Lunges
After the seventh 1km run comes "Sandbag Lunges." Carrying a heavy sandbag on your shoulders, you advance 100m by repeating lunges touching one knee to the floor. A strong load is placed on the quadriceps and glutes, and since you cannot lower the sandbag, fatigue also accumulates in the arms and shoulders.
Wall Ball
The final station is "Wall Balls." You hold a ball, squat, throw it to a target above while standing up, catch it, and squat again, repeating this 100 times. Height and weight vary by category and gender, and correct form and accurate throwing are mandatory. In addition to legs, shoulders, and cardio, mental concentration is also tested in this finishing event.
3. Why is HYROX so popular now?
If it were just a tough race, it wouldn't be this trendy. There are clear reasons why HYROX attracts people.
1. Anyone can participate (No qualifications needed)
Unlike the Olympics or some competitions, there are no qualifiers. Anyone can participate by buying a ticket. There is basically no time limit (although there are lenient cut-offs due to venue constraints), and the completion rate is said to be over 98%.
2. Festival atmosphere
The venue feels like a huge nightclub or festival. DJs play loud music, lights shine, and MCs hype up the crowd. When you receive cheers from spectators and peers during tough moments, unbelievable strength wells up.
3. You can participate as a team
For those who are "anxious about doing it alone...", the categories are divided.
- Singles: Do everything alone (For serious athletes).
- Doubles: Participate in pairs. You run together, but you can split the workouts 50/50. (Most popular!)
- Relay: Form a team of 4 and connect in a relay format.
It is recommended for beginners to start with Doubles or Relay.
4. Can I do it too? How should I prepare?
"I usually just run lightly at the gym, will I be okay?"
The answer is YES. Of course, some practice is necessary, but special athletic ability is not required. There are many participants whose goal is simply to "finish, even if walking."
Necessary Preparation
- Running: Basic stamina to keep running without stopping.
- Strength Training: Practice squats and "push/pull" movements.
- Gear: Special equipment is not needed, but shoes with good grip are essential.
Summary
HYROX is not just a race; it is an event to challenge your limits and taste a sense of achievement. The sense of accomplishment the moment you cross the finish line, and the sense of unity with the global fitness community, will be an experience you cannot taste anywhere else. Why not set a clear goal of "Finishing HYROX" beyond vague goals like "I want to lose weight" or "I want to gain physical strength"?
Thank you for reading to the end!
*The HYROX competition information on this site is independently researched and organized. Please be sure to check the official website for accurate information.