Hyrox Guide: The Fitness Test Craze

So, here’s a question: what do you get when you cross long-distance running, high-intensity strength training, and a bit of German engineering? Meet Hyrox—the fast-growing global fitness race that’s part cardio beast, part strength grind, and 100% not your average gym session. Born in Germany back in 2017, it’s now exploding across the U.S. as the go-to challenge for folks who want something tougher than a 10K but not as wild as a triathlon.

The chart shows the global participation of athletes per season, based on Rox Lyfe data. While the number remained stable at around 175,000 in both 2022/23 and 2023/24, a substantial growth is projected for 2024/25 with expected participation rising to 425,000 athletes.

Whether you’ve seen it on TikTok, heard about it at your local gym, or had a buddy mention it with that wild look in their eye—Hyrox is where functional training meets competition in the most sweaty, satisfying way. And yeah, it’s a grind—but kind of an addictive one.

Think of it as a hybrid between CrossFit, a boot camp, and your Saturday long run—only with screaming crowds and professional timing chips. Each race includes eight 1-kilometer (0.62-mile) runs, each followed by a different workout station. Yup, it’s a grind.

The Basic Format: Run, Suffer, Repeat

Here’s the typical Hyrox layout—with each 1 kilometer (0.62 mile) run paired with a workout station that’ll challenge both your lungs and your willpower:

1. 1 km run (0.62 mi)
2. SkiErg (cross-country ski simulator) – Mimics the motion of Nordic skiing using resistance and handles. It’s a full-body cardio blast that targets your arms, core, and legs.
3. 1 km run (0.62 mi)
4. Sled push – You’ll push a heavy sled over a set distance. Think low squats and explosive drive. Feels like shoving a car in neutral across a parking lot.
5. 1 km run (0.62 mi)
6. Sled pull – This one’s about grip and back power. Pull the sled toward you using a rope, often while walking backward.
7. 1 km run (0.62 mi)
8. Burpee broad jumps – Drop to the floor, do a burpee, and then leap forward as far as you can. Repeat until you reach the distance goal.
9. 1 km run (0.62 mi)
10. Rowing (1,000 meters / ~3,280 feet) – Classic erg rowing machine. Focuses on rhythm, back strength, and stamina.
11. 1 km run (0.62 mi)
12. Farmer’s carry (24 kg / ~53 lbs each hand for men) – Grab heavy kettlebells and walk a set distance. Great for core stability and grip endurance.
13. 1 km run (0.62 mi)
14. Sandbag lunges (10–30 kg / 22–66 lbs) – Lunge forward while holding a sandbag on your shoulders. Quads, glutes, balance—all in one.
15. 1 km run (0.62 mi)
16. Wall balls (75–100 reps, 6–9 kg ball / 13–20 lbs) – Squat down, then launch a medicine ball to a target above you. Reps vary by category, but your legs and shoulders will be screaming either way.

The whole event is standardized, meaning whether you’re racing in Chicago or Hamburg, it’s the exact same course.

Who’s Competing?

You’ll see everyone from elite athletes to weekend warriors. The race offers categories for individuals, doubles (where you split the workload), and relays. That inclusivity? Kinda refreshing. In fact, in 2024, over 120,000 participants globally took part in Hyrox events—numbers that are catching up fast to traditional marathons.

The chart illustrates the number of global events per season. According to roxlyfe.com, there were 45 events in 2022/23. In 2023/24, the estimated number rose to approximately 65 based on public sources like Wikipedia. For 2024/25, a notable increase is expected with 85 events scheduled globally.

A recent participant, a 35-year-old firefighter from Austin, TX, said the race was “brutal but addicting.” She finished in just under 1 hour and 35 minutes—right around the average time.

Why Is It Getting So Popular in the U.S.?

Simple: Americans love a challenge. Plus, Hyrox events have this electric, almost festival-like atmosphere. There’s cheering, big branding (hello, Puma sponsorships), and a strong community vibe. According to Hyrox USA, participation has increased 300% year over year since 2022.

Also—let’s be real—it’s super Instagrammable.

What Participants Say:

• A Red Bull first-timer (age 40) shared: “Participating in Hyrox was an epic experience… it challenged me in ways I hadn’t anticipated and left me with a profound sense of accomplishment.”
• Reddit user ObviousEconomist observed: “The ease and predictability is a big draw of Hyrox though. I can see more people being more into Hyrox than CrossFit simply because it’s a lower bar to entry.”
• Another Redditor, Legal_Squash689, noted: “Hyrox provides the motivation to focus on an appropriate training balance of strength and cardio activities… and to be part of a community.”
• A CrossFit blog reported: “Hyrox is not just a race, it’s a global phenomenon… Participants rave about the experience, and often come back and do it again with friends in tow.”
• From Men’s Health: “This is something where I can see it as a great test of someone’s fortitude… Hyrox is a good challenge.”

Where to Train in the U.S.

If you’re thinking, “Okay, I’m in—but where do I even start?” — good news: you don’t have to figure it all out on your own. The official HYROX website offers a search tool to help you find certified training clubs near you. Whether you’re in Los Angeles, Miami, or somewhere in between, chances are there’s a partner gym closer than you think.

Find a HYROX Training Club

These locations offer access to:

• Certified Hyrox-specific workouts
• Coaches who know the event format inside and out
• Group classes to simulate race-day scenarios

What does it cost?
Prices vary by location, but here’s a general idea:

• Many partner gyms charge $120–$150/month for unlimited Hyrox classes.
• Some boutique studios offer 4-week Hyrox-specific programs ranging from $140 to $240.
• Drop-in sessions typically cost $20–$35 per class.

Even if you’re not aiming to compete right away, these clubs are a great way to experience the Hyrox vibe and build up your fitness at your own pace—without breaking the bank.

The Science of Hyrox: What’s It Doing to Your Body?

You’re combining aerobic conditioning with muscular endurance and power. Heart rate? Skyrocketing. VO2 max? Definitely improving.

• Cardio impact: Average heart rates hover around 85–90% of max throughout the race
• Strength endurance: Exercises like sled pushes and sandbag lunges test your ability to move heavy weight over time
• Metabolic conditioning: You burn a ton of calories—between 800 and 1,200 depending on body weight and time

According to Reyus Mammadli, medical consultant, Hyrox presents a rare example of a fitness format that simultaneously activates both anaerobic and aerobic energy systems. “This dual demand makes it highly effective for overall conditioning,” he notes. “But it also means athletes need to pace themselves wisely and build in structured recovery—no exceptions.”

Treatment and Recovery: What Helps Post-Race?

Hyrox isn’t kind on the body. Recovery matters—a lot. New tech and therapies make a difference:

• Normatec compression boots: Increase circulation, reduce soreness ($900+ but available at recovery centers)
• Cryotherapy: Short bursts of -200°F (-129°C) cold for inflammation reduction (Rating: 7/10 for efficacy)
• Red light therapy: Speeds cellular repair; more evidence still needed (Rating: 6/10)
• Hydration IVs: Used by elite athletes to rapidly restore fluid/electrolyte balance

One guy from Denver, 29 years old, said he was completely wrecked after his first Hyrox—like, couldn’t-walk-the-next-day wrecked. But after getting into a post-race routine with Therabody’s compression boots and soaking in Epsom salt baths with added magnesium, things turned around fast. “If I skip that recovery routine,” he joked, “I’m basically toast for two, maybe three days.”

How to Train Smart for Your First Hyrox

Training for Hyrox means getting comfy being uncomfortable. Focus on hybrid workouts:

• Run + strength circuits (e.g., 800m run + 20 burpees + sled push)
• Sled work at least 2x/week
• Grip strength drills (farmer’s carries, rope pulls)
• Wall balls until you see stars (kidding… sorta)

Apps like TrainHeroic and Hyrox’s official training plans offer progressive routines. Average prep time? Around 12–16 weeks if you’re starting from moderate fitness.

Is It Safe?

Generally, yes—but not for couch potatoes. The high intensity means it’s best to consult a sports physician before diving in. People with cardiovascular risk factors, joint issues, or metabolic conditions should proceed with caution. If unsure, a basic physical exam and gradual buildup in training can help avoid injury and overexertion.

Editorial Advice

According to Reyus Mammadli, medical consultant, Hyrox is a promising addition to the evolving landscape of functional fitness. “Unlike repetitive gym routines, Hyrox promotes dynamic full-body engagement, appealing to people bored with standard cardio or strength splits,” he says. His recommendation? Start slow, track your progress with a smartwatch or HR monitor, and don’t skip recovery days.

For anyone eyeing a Hyrox event, keep it real: this isn’t a stroll in the park. It’s fast, intense, and… kinda fun in a weird, masochistic way. Make sure to get evaluated, train smart, and above all, listen to your body.

Oh, and maybe buy some knee sleeves. You’ll thank us later.

FAQ: What People Really Want to Know About Hyrox

1. Can someone over 50 do Hyrox safely?
Absolutely — many participants are in their 50s and even 60s. The key is to scale the intensity, start with a solid fitness base, and focus on smart pacing. It’s not about winning — it’s about finishing strong.

2. What if I have bad knees or a previous injury?
It depends on the injury, but many people adapt the movements or reduce the running volume. Always check with a healthcare provider first. And remember: sleds, rowing, and wall balls can often be modified.

3. Do I need to be able to run a full 8 kilometers?
Nope. Plenty of people alternate between running and walking. The event is more about endurance under fatigue than speed. If you can cover distance at your own pace — you’re in.

4. Is there a weight class or body type best suited for Hyrox?
Hyrox welcomes all body types. Taller athletes may have an edge in rowing, while stronger builds excel at sleds and carries. There’s no “ideal” body — just consistent training.

5. How do I fuel before a Hyrox event?
Think carbs + hydration. A light breakfast 2–3 hours before (like oatmeal with banana) and water with electrolytes is a solid bet. Avoid heavy fats and new foods on race day.

6. Can I do Hyrox at home without access to all this equipment?
You can simulate a lot! Use stairs, bodyweight lunges, kettlebells, resistance bands, and running intervals. It won’t be identical, but you can train the energy systems and movement patterns.

7. How often should I train per week?
Three to four times weekly is realistic for most. A typical split: 2 hybrid sessions (run + strength), 1 pure strength, and 1 cardio/recovery day.

8. Can I sign up alone, or do I need a team?
You can totally sign up solo. But there are also doubles and relay categories if you want to share the suffering with a friend — and honestly, that makes it more fun.

The chart displays the prize pool distribution for the 2023/24 World Championship. The total purse was $150,000, with the winner receiving $25,000—representing roughly 17% of the total fund.