HYROX FAQ

People ask…

What is a HYROX workout?

The race itself is 8 “functional” exercise elements separated by a 1km race, between each element. A ‘Hyrox workout’ I consider may be part or all the above, although a workout will typically be for a shorter duration than a Hyrox race and used for either fitness improvement or race preparation.

A ‘Hyrox Workout Class’ should start to become more common if Hyrox achieve their current aim of attracting more Hyrox affiliates (Hyrox Official Partner Gyms).

Some workout programming for Hyrox preparation, I would not necessary consider a Hyrox Workout in itself, but Hyrox event preparation/ programming. Like most sports or races, the supplementary training around it doesn’t always have to replicate the sport/ race itself, whereas a Hyrox Workout or Hyrox Class, I consider will share many common elements and/ or format.

How is HYROX different from CrossFit?

Crossfit is generally a circuit workout, known in Crossfit circles (and now wider a field) as a WOD, which stands for Workout of the Day, and incorporates a variety of exercises from various strength and fitness disciplines. There’s much I like about CrossFit, however, as an observation, I do not like the inclusion of advanced powerlifts, Olympic lifts, or bastardised lifts (such as Kipping Pull-Ups) in the CrossFit racing manner, as form is the usual casualty of this, and poor form is allowed in competition. Some WOD’s I like for general use, some I do not. The exercises selected for a Hyrox race, and their workouts, are exercises that most people can perform well with limited or varied training experience. I, therefore, figure the exercises make Hyrox more inclusive, not just marketed as inclusive, which is something CrossFit has always marketed well. Everyone can compete in CrossFit, but whether they should is a matter of opinion.

Although my background is bodybuilding and strength training, and I’ve enjoyed strength exercises in circuit training on many occasions, you’d think I’d favour CrossFit workouts that err more toward strength than Hyrox does, however, I do not. Hyrox may not be for me either, but I have a greater appreciation for the race as an inclusive endeavour.

What happens in a HYROX race?

At present, you can enter a Hyrox race as a solo participant or partner in a 2-person team. Prior to the race, typically a couple of weeks before, you are provided with a start-time. Similarly, to a running race on a similar scale, you are asked to estimate your race completion time in advance. It is sensible for you, and courteous to the event and other participants, to provide this information, as they’ll try and organise you in to appropriate waves.

The graphic below shows the order of the elements within the race. To date, the 8 functional movements remain unchanged across all HYROX Competition Races.

How long do I need to train for HYROX?

It depends on your starting point and how well you wish to do. If you have a reasonable level of attained fitness, you could train specifically for Hyrox for 4-weeks, say 3-times a week, and be race ready e.g. complete it successfully. Most will prefer to train specifically for 8-weeks, to be better prepared, and up to 5-times per week in order to perform better on the day.

What are the 8 HYROX exercises?

In the race, the 8 exercises are – SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, Wall Balls – and are interspersed by running 1km in between each exercise.

Can you do HYROX with no training?

Even a very good athlete will struggle to step straight into a race, so it’s advisable to be prepared. Certainly, a novice trainer will want to be well prepared. You can do the latter by following a Hyrox recommended programme or joining a Hyrox partner gym. Some unaffiliated gyms may even have the kit required to perform Hyrox workouts.

How many times a week should I run for HYROX?

3+ times a week is advisable. The benefit of performing a race such as Hyrox is that a running niggle will not hamper you as much as preparing for a running race, as you can simply switch greater attention to other race elements and rest a niggle and/ or recover, to some degree.

How much does it cost to enter HYROX?

In the UK, per ticket, current events are slightly over the £100 mark to enter and £12.50 to spectate, including fees and taxes.

As more gyms partner with Hyrox, smaller Hyrox events will likely take place via these affiliates and will likely cost less, depending on the scale of the event. For example, our community gym (@thegym) plans on hosting HYROX BRISTOL in the final quarter of 2024. Entry tickets are anticipated to cost between £50 to £95 and spectator tickets £10. This is dependent on the size of the event and whether we host it in our own every day public gym or a larger private facility; but I’d say a cost of between 50% to 75% of a mass event is likely. NB: See @theGym MINI ROX and @theGym HYROX, Bristol events!

At the time of writing, Hyrox only has a few hundred partner gyms. While I anticipate this growing, it does mean that you’re not to expect competitions on your doorstep any time soon and that travel may be part and parcel of competing in Hyrox.

Can you eat during HYROX?

Similarly, to distance running, taking on board fluids and sugary drinks or foods may be desirable. Personally, I’d suggest water and sweets like Jelly Babies. I do not suggest that you’d want to eat part way through.

Is HYROX good for weight loss?

Any form of exercise is beneficial in the endeavour of weight loss. Not only will exercise burn more energy, while you’re performing it, but afterwards to. Helping you to become a more efficient machine at exercising.

What do you wear to HYROX?

Puma have recently become a Hyrox sponsor and have released a range of Hyrox branded clothing to go along with it. While it’s not necessary to wear Hyrox branded clothing, the current range do give you a good idea of what to wear for Hyrox training or an event. In short, T-shirt or vest and shorts. Running shoes are perhaps the best choice of footwear, due to the 8k running element in a race setting.

How do you qualify for HYROX?

Most races are qualifiers in themselves, so you do not need to qualify for them, just pay your money to enter. I do not recommend that you enter the Pro ranks in your first event, even if you are very fit. Even completing a race in training does not necessarily prepare you for the race setting. Instead, pay your dues in training and a couple of events, prior to consider entering the Pro ranks, if your times compel you to do so.

Can a beginner do HYROX?

Yes, a beginner can partake in Hyrox; however, in a race setting, I recommend that a semi-fit individual undertake at least 4-weeks of specific training to be at least race ready. Fail to prepare, prepare to fail. A beginner can start Hyrox training though, but progression should be scaled and programmed appropriately. If you’re joining a Hyrox-style class or Hyrox partner gym, the instructor should be able to offer appropriate advice or help with programming, at an additional cost.

What is the best way to train for HYROX?

Running is the largest part of the race, so running is a must in your training. All elements should be incorporated into your training to increase both training endurance and exercise proficiency. Hyrox offer some basic 4-week and 8-week programming, and an instructor should be able to help you further with programming.

Above are commonly asked questions currently relating to HYROX.

As Hyrox continues to grow, we’ll add more articles relating to queries that crop up. You can even join our team for a HYROX workshop, or, you might see them at a HYROX event.

Thanks for visiting us,

Matt