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Everything You Need to Know About HYROX
If you're looking for a new workout challenge, there are plenty of ways to push yourself and find fresh motivation to perform at a higher level. One sport in particular has been gaining massive attention lately — HYROX.
HYROX is an intense fitness race that puts your endurance, strength, and overall athletic ability to the test. Here's everything you need to know about it.
What is HYROX?
HYROX is more than just a typical workout.
It is a competitive fitness event that combines running and functional training.
Athletes complete a series of 1 km runs, each followed by a workout station that tests strength, endurance — or both.
HYROX first took place in Hamburg in 2017, and events are held in large indoor arenas where spectators can follow the entire race experience. Today, HYROX events take place all over the world, including locations such as the USA and South Korea — making it a truly global sport.
All participants follow the same race format, but compete in different categories, which makes HYROX accessible to everyone:
those who want to try something new and fun,
as well as athletes who take fitness seriously and are aiming to win.
HYROX is a race where everyone belongs — regardless of experience or performance level.
What does HYROX mean?
Surprisingly, the word HYROX doesn't actually mean anything specific.
It is a combination of the words "hybrid" and "rockstar."
What is HYROX training?
Although HYROX is designed for everyone, that doesn't mean it won't seriously test you.
If you want to get the most out of a HYROX event, you need to train — both for running and for all the workout stations.
Set your priorities
The race is 50% running, so building a solid cardio base is essential.
During the race, you will complete eight separate 1 km runs, so your training should include moderate and longer-distance running.
However, don't separate your training completely.
It's crucial to get used to running after intense upper- and lower-body work, so your body is prepared for race-day fatigue and transitions.
Focus on the workout challenges
The remaining 50% of your training should focus on the workout stations.
Each station tests different functional abilities, including movements such as burpees, wall balls, and sled pushes and pulls.
These movements should be mastered not only to maximize performance, but also to reduce the risk of injury.
HYROX training is about finding the right balance between endurance, strength, and smart race-specific preparation.
What is a HYROX workout?
We've already briefly mentioned the general race format, but you're probably wondering what specific workouts are included.
Each HYROX event consists of eight 1 km runs, with each run followed by a unique workout designed to test different aspects of fitness.
The standard HYROX workout stations include:
1 km SkiErg
50 m sled push (weight depends on category)
50 m sled pull (weight depends on category)
80 m burpee broad jumps
1 km rowing
200 m farmer's carry (weight depends on category)
Sandbag lunges (weight depends on category)
75 / 100 wall balls (repetitions depend on category)
Each workout challenges a different combination of strength, endurance, power, and mental toughness, making HYROX a truly hybrid fitness race.
What is a HYROX competition?
Although HYROX is a competition open to athletes of all fitness levels, the top categories are highly competitive.
At the end of each season, the very best athletes face off at the HYROX World Championship.
Previous World Championships have taken place in Oberhausen, Leipzig, Las Vegas, and Manchester, with this year's championship being held in Nice.
What are HYROX events like?
One of the things that truly sets HYROX apart from other multi-discipline fitness events is the electric race-day atmosphere.
HYROX is simply a sport that's exciting to watch.
Each event offers a lot — yet it's easy to follow the entire race, as spectators have a clear view of the current rankings and race progress throughout the venue.
There's also a DJ playing high-energy music, along with various booths and activities that add to the overall experience and keep the crowd engaged.
HYROX events combine elite competition, community, and entertainment — making them just as enjoyable for spectators as they are for athletes.
Where do HYROX events take place?
HYROX started in Germany and has since grown into a global fitness phenomenon with races held all around the world. In recent seasons, HYROX has hosted 80+ events across multiple continents, attracting hundreds of thousands of athletes and spectators. hyrox.com
Events are regularly held in cities across Europe, North America, Asia-Pacific, and beyond — including places like Vancouver, Anaheim, Frankfurt, Stockholm, Poznań, Gent, Shenzhen, Singapore, Taipei, Bangkok, Auckland, and many more. hyrox.com+2hyrox.com+2
Every race follows the same standardized format — so whether it's in Europe, North America, or Asia-Pacific, athletes compete under the same rules and can compare results globally. Wikipedie
HYROX World Championships
The pinnacle of the season is the HYROX World Championships — for example, the 2025 World Championships were held in Chicago, and the 2026 edition is scheduled for Stockholm, Sweden. Rox Lyfe+1
What to eat before HYROX
Proper nutrition is crucial for HYROX success — both in training and on race day. Fueling your body with the right balance of nutrients helps improve performance and speed up recovery.
A well-rounded diet includes proteins, carbohydrates, and healthy fats, along with fruits, vegetables, and other nutrient-dense foods to support your training load.
Before training or a race, focus on carbohydrates (e.g., ~1 g per kilogram of lean body mass) to ensure you have enough glycogen for sustained effort.
After your workout or event, consume quality protein to support muscle repair and growth.
Good hydration and balanced meals will help you perform at your best and recover faster afterwards.