Founded in Germany, Hyrox is a challenging fitness race combining strength training, high-intensity interval training (HIIT) and endurance training.
The Workout Structure
The race requires participants to complete a series of exercises in a specific order. There are eight rounds, with a 1km run at the beginning of each one, followed by a different functional exercise:
- SkiErg
- Sled push
- Sled pull
- Burpee broad jumps
- Rowing
- Farmers carry
- Sandbag lunges
- Wall balls
The race is designed to test an athlete’s physical and mental capabilities, and participants must move quickly through each round with minimum rest.
Preparing for Hyrox
To prepare for Hyrox, participants must train their aerobic and anaerobic capacity. This includes regular cardio workouts, strength training, and endurance training. Athletes must also practice transitioning between exercises with little rest to minimise their overall time.
The workout structure for a Hyrox race is intense and challenging but offers a unique opportunity for athletes to push themselves and compete against others in a fun and supportive environment.
Ready to Get Started?
Our free Hyrox workout plan generator, allows you to create a routine that fits your pace and goals. Our collection of Hyrox tools can also provide insights into your training and how to improve.
If you’d prefer something more structured, we also have pre-made training plans available—one designed for 5 days a week and another for 3 days a week.
