HYROX race: a global fitness trend!

Looking for a new sporting challenge that’s both demanding and motivating? Although less popular in North America, many of you have made it their 2025 Fitness Goal. First introduced in Hamburg, Germany in 2017, this fitness trend has exploded in popularity and is now present worldwide. But what is it? Who can do it? And how do you prepare for it? My colleague Antoine Authier, kinesiologist and level 4 personal trainer at Nautilus Plus, and I are here to answer your questions about HYROX race.

What is a HYROX race?

HYROX is a race that combines functional and cardiovascular endurance exercises. In concrete terms, the race alternates 1km running sequences, punctuated by more muscular exercises. This cycle is repeated 8 times. At the end of the run, you will have completed 8 kilometers of running and 8 specific intense functional exercises.

Whatever your physical condition, the concept and exercises are the same. Only the loads used, and the distances vary. The duration of a HYROX run depends on your level of fitness, but most participants finish in 1h30 to 2h30.The record is said to have been set at just over 50 minutes!

Who can take part in HYROX races?

Although the promoters claim that HYROX is for everyone, high-level athletes and amateurs alike, a minimum level of physical fitness is required. Races can be completed alone, in relay teams or in pairs, sharing the events but completing the race segments in pairs.

How does HYROX differ from Crossfit?

Compared to Crossfit, which focuses more on strength, gymnastics and weightlifting skills, HYROX aims for a hybrid training program consisting of simple functional exercises, while promoting the cardiovascular system.

What’s more, unlike Crossfit, whose events can change at different times, HYROX includes the same movements, targeting endurance and consistency.

What are the events in a HYROX race?

All HYROX races are structured in the same way, with the same sequence of events. It all starts with the 1km run, followed by an initial strength event. This is followed by another 1km run as quickly as possible, then a second functional exercise event, and so on.

Here are the 8 typical events in a HYROX race:

1. SkiErg – complete 1000m
2. Sled Push – complete 50m
3. Sled Pull – pull 50m
4. Burpee broad jump – cover 80m
5. Rowing – complete 1000m
6. Farmers Carry – cover 200m with a 16kg weight in each hand
7. Sandbag Lunges – walk 100m with a 10kg sandbag
8. Wall Balls – 100 throws with a 9kg weighted ball

*I invite you to view the events directly on the HYROX website

How do I prepare for a HYROX race?

Just as in a Tabata-type interval training, you’ll need to work on your ability to continue contracting a muscle, or group of muscles, for an extended period. The workouts will also involve pairing a cardiovascular exercise with a more muscular one. Although the HYROX course combines running with specific exercises, a variety of exercises can help you develop the necessary skills. The idea is therefore to vary the types of training and expose your body to parameters of intensity and volume adapted to your level.

To be fully prepared, you’ll need to be able to do more than is required in the competition. But, to achieve this, it’s important to build up gradually. We recommend that you consult a kinesiologist to optimize your prep and avoid overstraining or injury.

Example of a HYROX prep workout

We propose you a training plan structured in several stages. The first stage begins with light jogging over a 1km distance. In subsequent stages, the distance is progressively shortened while the speed is increased. After each running sequence, a different functional muscle exercise is performed. The idea is to reproduce the mechanics of varying effort found in a HYROX race.

HYROX Training Plan #1

Activation exercise: Before starting the training, start with a 1-kilometer light jog.

Training:

1. 1-kilometer light jog, followed by 20 pull-ups as fast as possible (with or without assistance)
2. 500-meter run, followed by 50 walking lunges with weights
3. 250-metre very fast run, followed by 1000 metres of moderate-intensity rowing
4. 500-meter run, followed by 50 TRX rows
5. 1-kilometer light jog, followed by 50 jump squats

Cool-down: End the session with a 1-kilometer light jog.

After a few weeks of following this training program, you can add two new levels to increase the volume of muscular and running training. 

HYROX Training Plan #2

Activation exercise: Before starting the training, start with a 1-kilometer light jog.

Training:

1. 1-kilometer light jog, followed by 20 pull-ups as fast as possible (with or without assistance)
2. 750-meter run, followed by 50 push-ups
3. 500-meter run, followed by 50 walking lunges with weights
4. 250-metre very fast run, followed by 1000 metres of moderate-intensity rowing
5. 500-metre run, followed by 50 TRX rows
6. 750-meter run, followed by 20 burpees
7. 1-kilometer light jog, followed by 50 jump squats

Cool-down: Finish the workout with a 1-kilometer light jog.

To each his own fitness level!

Be careful! To ensure proper progression, pre must be consistent with your current training intensity. We suggest you evaluate your initial skills and then develop them according to your energy level and training schedule. Once again, a trainer-kinesiologist will be of great help here.

A motivating experience

Signing up for a HYROX race can trigger a level of motivation to train with a clear goal in mind! But you don’t have to sign up for a real race to enjoy the benefits of HYROX training. This type of training develops general fitness by combining endurance (cardiovascular) and resilience (muscular). It’s a great way to develop and maintain fitness!

Ask your fitness center if they offer HYROX-type group training sessions.

Enjoy your workouts!

HYROX race: a global fitness trend! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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