HYROX combines eight functional exercises with running to improve endurance and functional fitness.
Bodybuilding, powerlifting, and CrossFit are distinct training methods tailored to specific fitness goals, such as building muscle, enhancing functional strength, and improving overall fitness.
Bodybuilding primarily focuses on maximizing muscle growth while maintaining low body fat to achieve an aesthetic physique and improve fitness parameters (1). Powerlifting, on the other hand, emphasizes functional strength by pushing your limits in key compound lifts. Meanwhile, CrossFit combines various high-intensity workouts to enhance functional strength and conditioning (2) (3).
Another emerging fitness trend is HYROX, a unique training approach to improving functional fitness, endurance, and strength. This article explores HYROX workouts, their benefits, and how to get started to achieve the best results.
Overview — What Is HYROX?
HYROX is a fitness race that mixes endurance training, functional strength, and endurance. Participants during HYROX compete in eight high-intensity exercises and combine this with running, aiming to finish as quickly as possible (4).
This run of eight exercises can be very taxing. This is why fitness is an essential demand of HYROX. That being said, HYROX can benefit many athletes. So whether you’re a fitness enthusiast, CrossFit athlete, endurance athlete, gym goer, or athlete looking for a new challenge, HYROX provides the platform to showcase your skills and push yourself to the limits.
Many think there’s no difference between HYROX and CrossFit races. However, while HYROX ensures that all its races are indoors and similarly structured, allowing for predictable preparation, CrossFit races are often outdoors — they’re also more varied in exercises and intensity. HYROX races are often against time, while CrossFit races frequently have head-to-head matching.
HYROX Workouts
There are eight exercises in HYROX, with a 1000 m run for each exercise. It can be structured as follows:
- 1000 m Ski Erg
- 1000 m Run
- Sled Push
- 1000 m Run
- Sled Pull
- 1000 m Run
- Burpee Broad Jumps
- 1000 m Run
- 1000 m Row
- 1000 m Run
- Farmer’s Carry
- 1000 m Run
- Sandbag Lunges
- 1000 m Run
- Wall Balls
HYROX Competitions
The HYROX competition is categorized into four different sessions. You can compete in a single competition or share the experience with teammates. Categories include:
- Open: This standard achievable HYROX challenge race is open to everyone.
- Professional: This is for a more experienced athlete looking for a more challenging race. The weights are heavier in this division.
- Doubles: Here, you take on the challenge with a partner, choosing how to tackle different workout stations as you progress.
- Relay Teams: This splits the HYROX race into teams of four to compete against each other.
HYROX Workout Table
| Workouts | Men | Men’s Pro | Women | Women’s Pro |
| Ski Erg | 1000 m | 1000 m | 1000 m | 1000 m |
| Sled Push | 50 m at 125 kg | 50 m at 175 kg | 50 m at 75 kg | 50 m at 125 kg |
| Sled Pull | 50 m at 75 kg | 50 m at 125 kg | 50 m at 50 kg | 50 m at 75 kg |
| Burpee Broad Jumps | 80 m | 80 m | 80 m | 80 m |
| Rowing | 1,000 m | 1000 m | 1000 m | 1000 m |
| Farmer’s Carry | 200 m 24 kg per hand | 200 m 32 kg per hand | 200 m 16 kg per hand | 200 m 24 kg per hand |
| Sandbag Lunges | 100 m at 20 kg | 100 m at 30 kg | 100 m at 10 kg | 100 m at 20 kg |
| Wall Balls | 100 reps at 6 kg | 100 reps 9 kg | 100 reps at 4 kg | 100 reps at 6 kg |
Benefits
HYROX offers an effective way to train. It’s open to all, and the exercises don’t require as much skill as Olympic lifting. Below are some benefits of HYROX.
Improves Functional Fitness & Endurance
HYROX combines both cardio and functional exercises to build strength and endurance. Constantly running boosts your resilience when working out to go further with your exercises. Improving your functional movement leads to an overall improvement in quality of life.
Full-Body Workout
When doing HYROX, athletes engage all muscle groups, leaving no muscle behind. So, it’s a great way to engage in a full-body workout, train less frequently, and burn more calories.
Improves Cardiovascular Fitness & Health
HYROX competition is primarily about running and running against time. So it’s not just about how far you can go but how fast you can finish the race. Constant running in HYROX can reduce the risk of cardiovascular diseases and improve your overall quality of life. According to this study, runners have a 30% and 45% reduced risk of all-cause and cardiovascular mortality (5).
Great for Fat Loss
Doing HYROX is a great way to burn calories because it consists of different high-intensity exercises that engage the total body. This can help improve your body composition and keep you in shape.
Improves Athletic Performance
HYROX isn’t just about running. It also includes functional exercises that can improve your functional fitness for activities like pushing, pulling, running, carrying heavy loads overhead, and jumping for enhanced athletic performance.
HYROX Training
Training for a HYROX competition requires a lot of dedication and consistency. You’ll have to consistently push yourself to your limits, engaging in different exercises. As a result, it’s essential to use an informed approach. Here are some tips for preparing yourself for a major HYROX competition.
Half HYROX
Starting with a full HYROX racing can be very demanding if you’ve never engaged in this kind of activity before. So, instead of doing a whole HYROX race, you can cut it down by 50%. It’s an excellent way to ease yourself into the competition. Here’s how you can go about it:
- 500 m Ski Erg
- 500 m Run
- 25 m Sled Push
- 500 m Run
- 25 m Sled Pull
- 500 m Run
- 40 m Burpee Broad Jumps
- 500 m Run
- 500 m Row
- 500 m Run
- 100 m Farmer’s Carry
- 500 m Run
- 50 m Sandbag Lunges
- 500 m Run
- 50 Reps of Wall Balls
Endurance Running
Running is a key factor in a HYROX competition, so build your cardio. Alternate between sprints and moderate runs, boosting your running endurance and speed. Also, add long-distance runs of about five to ten kilometers to your training.
Resistance Training
HYROX includes strength training exercises, such as wall balls, farmer’s carry, sled push, and pulls. You can train using these or alternative exercises that work similar muscle groups.
Rest & Recovery
HYROX is a high-intensity exercise, so to avoid burnout, it’s essential to take some time to rest and recover. You can do active recovery to help improve flexibility and mobility. A rest day can also help boost your recovery and muscle growth for better performance.
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References
- Sun, M., & Wang, L. (2022). Effect of Bodybuilding and Fitness Exercise on Physical Fitness Based on Deep Learning. Emergency medicine international, 2022, 3891109. https://doi.org/10.1155/2022/3891109 (Retraction published Emerg Med Int. 2023 Aug 9;2023:9821382. doi: 10.1155/2023/9821382.)
- Latella, C., Teo, W. P., Spathis, J., & van den Hoek, D. (2020). Long-Term Strength Adaptation: A 15-Year Analysis of Powerlifting Athletes. Journal of strength and conditioning research, 34(9), 2412–2418. https://doi.org/10.1519/JSC.0000000000003657
- Wagener, S., Hoppe, M. W., Hotfiel, T., Engelhardt, M., Javanmardi, S., Baumgart, C., & Freiwald, J. (2020). CrossFit® – Development, Benefits and Risks [CrossFit® – Entwicklung, Nutzen und Risiken]. Sportorthopädie-Sporttraumatologie, 36(3), 241–249. https://doi.org/10.1016/j.orthtr.2020.07.001
- Brandt, T., Ebel, C., Lebahn, C., & Schmidt, A. (2025). Acute physiological responses and performance determinants in Hyrox© – a new running-focused high intensity functional fitness trend. Frontiers in Physiology, 16. https://doi.org/10.3389/fphys.2025.1519240
- Lee, D. C., Pate, R. R., Lavie, C. J., Sui, X., Church, T. S., & Blair, S. N. (2014). Leisure-time running reduces all-cause and cardiovascular mortality risk. Journal of the American College of Cardiology, 64(5), 472–481. https://doi.org/10.1016/j.jacc.2014.04.058
