What is the history of HYROX?
The HYROX concept was created in 2017. Moritz Fürste, an Olympic field hockey champion, and Christian Toetzke, an organiser of running events, developed a challenge aimed at both strength and endurance athletes. The aim was to create an open “fitness race” combining elements of both modalities, which would allow for a practical assessment of the competitors’ physical fitness. Approximately 650 participants took part in the first edition of HYROX. Today, the events are extremely popular – their number continues to grow, they attract prestigious sponsors and in 2024 the number of competitors was estimated at 200,000!
The key to success of HYROX has proved to be a consistent and repeatable event formula. Participants always perform the same set of exercises in a fixed structure and order. HYROX competitions are always held indoors, which eliminates the influence of external conditions on the final result. This ensures that the competition follows a well-defined, standardised format and that results are always comparable – for both amateurs and professionals participating in the competition.
HYROX – what is it all about?
HYROX is a race combining elements of endurance and strength training in a functional format. Participants have eight exercises to complete, each preceded by a 1 km run.
The HYROX competition programme includes:
- 1 km run – 1 km on the ski ergometer,
- 1 km run – 50 m pushing a sled with a load,
- 1 km run – 50 m pulling a sled with a load,
- 1 km run – 80 m burpees with a long jump,
- 1 km run – 1 km on the rowing ergometer,
- 1 km run – 200 m “farmer’s walk” with kettlebells,
- 1 km run – 100 m walking lunges with weight (sandbag),
- 1 km run – 100 wall ball repetitions (medicine ball throw to target).
The result is determined by the time it takes to complete the race. On the other hand, losses during less favoured exercises do not ruin the chances of a good result at the finish line – they can be made up for if the fitness allows.
HYROX competitions offer both individual and group competition, and the loads used in the exercises vary according to the starting category and gender of the participants.
The main categories are:
- Open – individual, standard loads.
- Pro – individual, increased loads.
- Doubles – in pairs (male, female or mixed) – participants run together but share exercise loads.
- Relay – in teams of 4, each participant completes two running laps and two exercises.
The best competitors in the Pro category compete throughout the season to qualify for regional championships or HYROX Majors. The aim of these events is to determine the HYROX Elite 15 – participants competing for the world championship.
How to train for HYROX competitions?
The organisers of HYROX competitions emphasise that anyone can take up the challenge and participate in the race. They also point out that the average time to complete the challenge for all categories is around 90 minutes. This means that finishing HYROX close to the average time is achievable, yet many participants do not even come close to it. What is the conclusion? HYROX requires specific preparation, taking into account both endurance and strength modalities – in that precise order.
The basis of training before HYROX competitions is running training – during the race, most of the time is spent on the track. A 1 km run may not seem demanding, but it must be completed eight times, seven of which are immediately after arm and leg exercises. The most important thing, therefore, will be to build a solid aerobic base and develop a pace that can be maintained throughout the entire race without using too much energy.
The second part of the preparation is strength training, which is not so much aimed at building massive muscle mass, but at increasing the exercise capacity of the muscles already developed. Traditional gym training is highly recommended, but sessions based on working with multiple muscle groups simultaneously and using movement patterns required during HYROX competitions will bring better results. For this reason, functional training will be most useful.
HYROX combines two training modalities – endurance and strength. Those who train in a hybrid manner, doing CrossFit or preparing for obstacle runs, may have an advantage in preparation process. Fitness clubs are increasingly offering special classes to prepare for HYROX competitions. These resemble circuit training, but the exercises are performed in an order similar to that of a competition. The circuit starts with a so-called buy-in, which is a longer cardio element – running or a session on an ergometer. After completing this, a series of functional exercises are performed – push-ups, sit-ups, burpees, squats, step-ups, weighted marches, etc. This allows the body to adapt to the specific nature of the competition, to take care of technique and energy efficiency, and develop the basic mental resilience necessary to perform this type of effort at a specific pace for a prolonged period of time.
HYROX for everyone? Yes, but...
HYROX organisers emphasise that anyone can take part in the race and complete it at their own pace. They also add that the way the competition is organised means that no one truly finishes last – everyone competes in groups, and athletes who break the one-hour barrier run and train alongside the amateurs. Anyone can run, just as everyone has access to basic forms of functional training that can be done even at home. Similarly, HYROX does not require a huge expenditure on equipment – all you need is good quality sportswear (rashguard + shorts or leggings) and footwear with moderate cushioning.
HYROX workouts share a common feature of all high-intensity workouts – they require a certain level of fitness and technical preparation from the start. The threshold for adaptation to this type of exercise may be too high for beginners, and the fast pace of exercises may not be conducive to learning correct technique. The specific formula of HYROX classes also does not necessarily suit everyone, and for some it may be a limitation to enjoying another, equally valuable type of training.
Although the popularity of the discipline is growing, it is still relatively young. However, the fitness industry is increasingly responding to the needs of enthusiasts of such workouts. This is why HYROX classes are now available in some fitness clubs. In such places, one can try training on a sled or ski ergometer.
To summarise: yes, anyone can train using the HYROX style, but it is important to remember that the aim of these exercises is to prepare you for demanding competitions.
If you feel ready to take on the HYROX challenge, check out the HYROX training sessions available with your MultiSport card.
References:
1. Brandt T., Ebel C., Lebahn C., Schmidt A., Acute physiological responses and performance determinants in Hyrox© – a new running-focused high intensity functional fitness trend, Frontiers in Physiology, 2025.
2. Rios M., Pyne D. B., Integrative Physiological Strategies for Monitoring Demands in Functional Fitness, Sports (Basel), 2025.
3. López P. V., Santos-García D. J., High Intensity Functional Training in Hybrid Competitions: A Scoping Review of Performance Models and Physiological Adaptations, Journal of Functional Morphology and Kinesiology, 2025.
4. Davids C. J., A Performance Analysis of HYROX: A Review of the Physiologic, Mechanical, and Technical Demands, Strength & Conditioning Journal, 2025.
5. https://www.nytimes.com/2024/04/28/style/hyrox-workout-anaheim-germany.html
6. https://www.bbc.com/news/uk-england-london-68300338