What Is HYROX And How Do I Train For The Race?

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What is HYROX?

It’s true, HYROX is taking over! With many trading in their slow, hungover Sunday mornings for long runs and functional workouts, the enthusiasm for this unique fitness event shows no signs of slowing down.


But what exactly is HYROX, and is the race worth the effort?


There’s a reason why more and more people are hitting the arenas for this electrifying race. In 2023 alone, there were over 40 global races with 90,000 participants and 50,000 spectators


HYROX is a combination of running and functional exercises set in large indoor venues and surrounded by thousands of cheering spectators.


Traditionally, sports have been confined to specific courts of fields. But according to HYROX, over half of gym members consider general fitness as their primary sport. And with sport, comes the natural desire for competition! 


The race founders, entrepreneur Christian Toetzk, and two-time Olympic gold medal hockey player Moritz Furste wanted to create an inclusive event accessible to both professional and everyday fitness enthusiasts and give them a safe, fun and achievable goal to work towards.


What does the HYROX race involve?

The beauty of the HYROX race is that the workout is the same every single time. That allows for precise training, letting you refine your technique, improve specific skills, and develop a winning race-day strategy.


The goal is to complete the course in the fastest time possible. There are eight stations to conquer, each separated by a 1km run.


The HYROX Race

  • 1km Run
  • 1km SkiErg
  • 1km Run
  • 50m Sled Push
  • 1km Run
  • 50m Sled Pull
  • 1km Run
  • 80m Burpee Broad Jumps
  • 1km Run
  • 1km Row
  • 1km Run
  • 200m Farmer’s Carry
  • 1km Run
  • 100m Sandbag Lunges
  • 1km
  • 75 or 100 Wall Balls

All participants wear a chip that tracks their official finishing time and results are added to the global rankings, with the top participants (around 1,500) earning a coveted spot in the HYROX World Championship.


Finishing times vary, with average finisher times sitting around the 90-minute mark.


Who can take part?

There are four categories to choose from, each split into age groups:

1. Open: This is the standard event, designed to push you outside of your comfort zone in a challenging but fun way.

2. Pro: Ready to take it up a notch? The Pro level introduces heavier weights for a greater challenge.

3. Doubles: Find your fittest buddy and share the load in the doubles event. Tackle the 1km runs together but split the stations between you.

4. Relay: One team, one dream! Split the work between four team members in the most accessible race format.


How to train for HYROX

According to HYROX, a huge 98% of racers complete the race. And while it’s a more accessible race than events such as the CrossFit Open or a half marathon, that doesn’t mean you should jump in unprepared!


We caught up with Georgia Robson, One Playground’s Resident HYROX Coach, about how to build a strong foundation in both endurance and strength.


“A lot of people get caught in the trap of thinking in order to be better at HYROX you just have to do HYROX,” Georgia explains, “but there is a subtle difference between ‘HYROX training’ and ‘Training for HYROX’. People get stuck doing a lot of the same movements over and over again and of course, it’s important to be comfortable with the specific skills needed such as burpee broad jumps or wall balls – and to be able to complete these exercises under fatigue – but there should also be focused strength training involved and running training incorporated week to week. This is now more commonly known as HYBRID training or more traditionally, general physical preparedness!”


“Make sure you get a couple of running sessions a week, alternating between time on the feet i.e. long runs at an easy pace, and running intervals to improve speed on race day”.


“The functional elements need to be supported by strength training such as barbell back squats and weighted lunges, for example, and the skills need to be nailed under fatigue so integrating mixed modal sessions into the training week will be key”.


One Playground 8-week HYROX Programme

Gearing up for the Sydney race on July 27th? One Playground is offering a HYROX-specific training course designed to prepare you for everything the event has in store and help you smash your time goal.


Get ready for 2 sessions a week for the full 8 weeks.


“The course will tackle the main elements of the HYROX race that members may not be familiar with such as sled work, burpee broad jumps, and wall balls,” explains Georgia.”This will develop technique and efficiency but it’s not just about repeating the same movements every week. We will also aim to build some strength across the 8 weeks which will help carry us across that finish line on race day.”


“Of course, there will be some running involved too! This may be out on the street or treadmills depending on the session week to week”.


“Each session will be different with time given to work on specific skills before building intensity, endurance and strength. Members will work in pairs or teams to get through workouts whilst having the time to ask any questions and discuss race strategy on the day”.


Ready to get stuck in? Sign up to the One Playground 8-Week course here.


What are the benefits of HYROX?

Functional training incorporates a variety of aspects of fitness; strength, power, endurance and speed. Shifting your training to focus on these will not only let your overall fitness soar, you’ll also see multiple other benefits:


1. Health Benefits: The training and participation in the HYROX race will see your strength and fitness come on leaps and bounds. You’ll move better in your day-to-day life, feeling and performing your best. If fat loss is your goal, the combination of high-intensity exercise and strength training will transform your body composition, burning fat and building muscle.


2. Mental Resilience: Pushing yourself through a 90-minute race with little to no breaks is no easy feat! The race is as much a mental game as a physical one and you’ll learn to dig deep, overcome obstacles and develop a never-give-up attitude that will take you far in all areas of life.


3. Community Building: From the buzz of the event itself to getting stuck into group training sessions, the energy you absorb from the community is electric. Working together towards one goal means you are sharing passion, drive and effort with like-minded people. The HYROX community is incredibly welcoming, and there are many groups, social media accounts and podcasts dedicated to the sport.


Warning: HYROX events can be highly addicting!


How to sign up

Ready to experience the thrill of HYROX? Sign up for the Sydney race on 27th July – choose your category and sign up here.

Don’t forget to set yourself up for success with the One Playground 8-week HYROX program. Sign up here.

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