About HYROX
What is HYROX?
HYROX is a fitness competition that combines running with functional workouts in a race format. It was founded in 2017 and has grown to become one of the most popular fitness racing series in the world.
The standard HYROX race consists of 8 kilometers of running, divided into 8 x 1km segments, with 8 functional workout stations in between.
The HYROX Workout Stations
- SkiErg - 1000m on the SkiErg machine
- Sled Push - 50m with 175lbs (men) or 125lbs (women)
- Sled Pull - 50m with 175lbs (men) or 125lbs (women)
- Burpee Broad Jumps - 80m of burpees with lateral jumps
- Rowing - 1000m on a rowing machine
- Farmers Carry - 200m with 2x53lbs (men) or 2x35lbs (women)
- Sandbag Lunges - 100m with 55lbs (men) or 33lbs (women)
- Wall Balls - 100 reps with 20lbs to 10ft target (men) or 14lbs to 9ft target (women)
Training for HYROX
Training for HYROX requires a balanced approach to develop:
- Running endurance
- Strength and power
- Muscular endurance
- Technical proficiency in the workout stations
- Mental toughness for sustained effort
Our training schedule generator creates personalized plans based on your:
- Fitness level
- Training experience
- Available equipment
- Time commitment
- Individual strengths and weaknesses