From getting started to the actual race day: Ten things you need to know about Hyrox, from people who have actually done it
Move over marathons
First we had marathons, then we had padel, next was reformer pilates, then we went back to marathons. Now, there’s a new fitness craze taking over the internet: introducing Hyrox.
Although it’s been around since 2018, Hyrox has skyrocketed more than Katy Perry in the last year. For those whose knowledge of Hyrox is limited to sweaty but triumphant pictures on Instagram, it's is a form of fitness training which consists of alternating between running eight kilometers (5 miles) and doing eight functional workout stations. The individual workout stations are: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls.
It was founded by Olympic field hockey champion Moritz Fürste and Christian Toetzke and was originally billed as “a sport for everyone” - so you can see why it’s become popular. Searches for Hyrox have increased 233% year on year, so get ready to buy some new sporting gear and get a new obsession. There are now Hyrox competitions across the world, with 24,000 people having taken part in Hyrox events in London in 2023 alone. It costs around £100 to enter though, so maybe don’t do it on a drunken whim.
If you’re curious about trying it out for yourself - because, let’s face it, it’s a lot more appealing than sweating it out for five hours running a marathon - you may want to check out the advice from Jack (28) and Zoe (28), two Hyrox alumni who sweated their way through the Dublin Hyrox in November last year. They chatted with us about the things they wished they’d known and shared their top tips on getting started, keeping your race-day cool, and picking a partner (for Hyrox that is, not for life).
Getting started
1. You don't need as much time to train as you think
Zoe: We signed up for the Dublin competition in May last year so only about seven months before it was taking place. I'd say you do need a baseline level of fitness to do it though - if you’re someone who already goes to the gym a couple of times a week, doing Hyrox is a great way to change up your routine and get out of an exercise rut.
Jack: You should try and practise everything including the technique and the running just as much as the weights (even if you don't feel like you necessarily need to). This helps when you get to the actual race day - you can get penalties if your form is incorrect.
2. It’s really accessible
A lot of the exercises will be familiar to people who already gym, so it’s not like you need to invest in a load of expensive equipment or gear.
Jack: There are no qualifying restrictions so you can enter no matter what your time is like. Whilst your time is ranked against all the other competitors, you’re mainly just tracking your own time. There are no limits or cut offs either during the actual race so you can take your time.
Zoe: My gym already had Hyrox classes (at no extra cost to my membership) - that was actually how I found out about it in the first place - so it was easy to train and get familiar with the different stations. Both Jack and I were working 9-5 jobs in the city but we still managed to go to the classes two-four times a week.
3. Start out doing it in a pair rather than solo. You’ll have more recovery time (and a motivator)
There are four different categories you can enter in - Open (which is the standard Hyrox for everyone), Pro (as you guessed it, for more experienced racers and has heavier weights), Doubles (do it as a pair), and Relay.
Zoe: Entering in the doubles is a good way to start out, as you’re doing half the amount, splitting the race between two of you. It also means you have recovery time which makes the whole thing more doable. Plus, you have your own motivator with you the whole time. There are no rules that demand a 50/50 split on the exercises so you can really play to your strengths as a team. If you’re doing women’s doubles the weights will be lower too, and whatever kind of pair you're in, you can play to each person's advantages.
4. It’s more about strength than endurance
Jack: It’s one of the things that makes it more accessible - unlike a marathon where it’s a massive stretch of time where your body is under constant strain, Hyrox is more intense but a lot shorter.
Zoe: Also, if you are working with a partner in doubles, you’ll have that recovery time. A good tip is to practise with heavier weights than you’ll have in the actual event. If you’re using heavier weights during the exercises then it helps make it feel more doable on the race day.
Most people finish Hyrox in under two hours (the average is 1 hour 32 minutes) so it’s less time than most running races. Also, if you’re someone who prefers doing weights over cardio, then this is a great challenge to accommodate that.
5. Check the rules
Zoe: There are penalties for things like not properly finishing your laps or doing your exercise correctly, so check the rules of the Hyrox you've entered before the race so you're aware of them. The penalties are usually time-based but they can be quite harsh so definitely make sure you don't accidentally incur one.
On the Actual Race Day
6. The hardest part on the actual day is the running
Jack: When we were training, we focused a lot more on the exercises rather than the running... When it came to the day, the running was probably the hardest part. Especially the run after rowing. It’s the running under fatigue that really gets you. One thing I wish we’d done or practised was running the kilometre after doing the exercises - when you’re aching after the weights and then have to run a kilometre on heavy muscles - it was more challenging than I'd anticipated.
7. Everyone goes really hard and heavy at the beginning (so don’t get put off)
Jack: Everyone runs their first lap a lot faster than they will for the rest of the race - us included. But don’t get put off by it, everyone levels out and slows down as it goes on.
8. Know your common goal and be realistic
Zoe: When we signed up to do it and were training, we knew we wanted to finish in the top half of the times [which they did], but we weren’t aiming to finish in the top ten times. Being realistic about what you can achieve, and making sure you’re both on the same page about what you’re aiming for is important.
9. Make sure you’re race compatible
Jack: We [Zoe and I] are both equally competitive so we were well matched for it. Finding someone who can match your pace is important. Whoever you do it with [your other half, a friend, a colleague] make sure you both have the same idea of what you can achieve and just keep communicating with each other throughout the race. If you’re struggling or if you need time - just talk to them so they know what you’re feeling.
10. Have your strongest runner finish the exercise
Jack: For us, Zoe was the stronger runner so it was good when she finished the exercise as it meant I had more recovery time… Going into the Hyrox, it’s good to plan strategically where you can and have a rough idea of how you’re going to approach it.
And finally… Make a weekend of it (if you can)
Jack: We did our Hyrox in Dublin and it was on the Friday at 2pm so we had the weekend to explore and celebrate.
Zoe: There are loads of great Hyrox competitions happening across Europe so it’s a nice way to have a weekend away - especially if you’ve got friends coming along to support you.
Main image credit: Julien De Rose / AFP via Getty