At the nexus of functional training and racing, HYROX is dependable, easy to understand, and suitable for all skill levels. HYROX events follow the same structure as traditional races or obstacle courses, regardless of the location. Eight exercise stations are dotted with one-kilometer runs. It’s that simple. Because of the standardized format, which ensures that every race is the same, all competitors are on an even playing field.
The race format is consistent across all event venues, allowing athletes to compare their times and progress regardless of where they compete. This fosters a sense of global competition and camaraderie.
Are you interested in the athletes? Learn more about these top competitors’ pre-HYROX activities and how their diverse backgrounds impact their performance.
Watch the new series Beyond the Rox for an inside look at HYROX and the competitors turning this global fitness competition into a movement.
Which eight functional fitness stations are part of HYROX?
Competitors in HYROX run 8 km total, broken up into 1-km blocks. They have to complete a new exercise station as fast as they can at every kilometer. The eight intense workout stations include everything from sled pushing and rowing to wall balls and burpees.
Below is an explanation of a HYROX race structure:
1,000-meter run of one kilometer 50m Erg Ski Sled 50m Sled, 1km Run, and Push Pull one kilometer Run 1km and 80m. Wide Leaps in Burpees
1,000-meter run of one kilometer 200m row, 1km run. Farmers bring 100m and run 1km. Sandbag Lunges
Throw 100 wall balls and run 1 km.
Is HYROX difficult for beginners?
Anyone can visit HYROX’s website and purchase a spot in the division they wish to compete in because it is open to everyone. The two competition categories, Pro and Open, have a level for each skill level. The Open category is for anyone who wants to challenge themselves, whereas the Pro category is only for those who are more fit and wish to compete against top athletes. Tickets for both categories often sell out, so it’s important to act quickly when registration opens. The worldwide HYROX calendar already has a number of races fully booked.
With the best of the best, the Elite 15 is the ultimate competition for individuals with serious racing goals. The opportunity to enter this esteemed category is available to regular participants.
According to coach and Elite 15 athlete Jake Dearden, “the level of entry is really low.” It’s because, in contrast to other sports, the movements don’t call for a great deal of skill. Anyone is welcome, whether they are a dedicated HYROX athlete or just your typical gym-goer.
Because HYROX doesn’t require
A lot of skill; it’s designed to assess participants’ strength, endurance, and overall fitness. Because it has low entry barriers, many gym-goers can participate. However, don’t be deceived—the fitness race does require a high level of general fitness and preparedness on race day. The idea behind HYROX is to provide athletes of all skill levels with a standardized fitness competition.
Which age ranges are covered by HYROX?
At HYROX events, the singles, doubles, and relay race divisions follow the same training regimen. Every division offers Open and Pro categories and is further broken down into age groups, except for Relay. By enabling athletes of all ages to compete together and evaluate themselves against others in their own age group, this system guarantees inclusive and equitable competition.
The following age ranges apply to the HYROX Open and Pro divisions:
Age is determined on race day, and there are 14 age groups, ranging from junior to senior. This format ensures that you are competing against peers by including the most precisely divided groups.
- Under 24 (16–24)
- Next, in five-year increments: 45–49, 50–54, 55–59, 60–64, 65–69, 25–29, 30–34, 35–39, 40–44, 45–49
- Furthermore, senior categories 75–79, 80–84, 85–89, and 70–74
In the HYROX Doubles division, age is determined by the average age of both partners on race day. With six age groups, this format allows mixed-age teams greater flexibility.
- Under 29 (16–29)
- 40–49, 50–59, 60–69, 70+, and 30–39
Four-person HYROX Relay teams are split into just two age groups based on the team’s average age.
- Under 40
- and over 40
A HYROX workout: what is it?
The race itself consists of eight 1km runs that serve as functional fitness stations, all of which must be completed in the same order, regardless of division or category. People of all skill levels can participate in HYROX because there is no time limit, and you can compete in easy or harder categories depending on your level of experience and fitness.
HYROX Singles Open
The Open is a solo competition that consists of running one kilometer and finishing all eight functional fitness stations. It is the more straightforward of the two individual formats. Where it deviates from the Pro format is in the weight of the equipment used at five of the eight stations.
HYROX Singles Pro
The pro division, the most challenging format in HYROX, requires competitors to lift enormous weights at each functional fitness station. The fastest professional athletes can qualify for the Elite 15, a unique series that pits the top 15 athletes in the world against each other at different events throughout the season. The World Championship is the next stop for the winners.
HYROX Doubles
All-women, all-men, or mixed teams can compete in the doubles division; however, in a mixed event, the weights are identical to those used in the women’s singles professional division. Jake Dearden and Marc Dean cross the finish line and win the relay category at the Hyrox World Championship in Nice, France, on June 9, 2024. Although both members of the doubles team must complete all eight runs, they can split the work at the functional fitness stations, which may make it easier than the corresponding singles event because there is some time to rest and recover in between efforts (L-R).
HYROX Pro Doubles
The weights for the pro class, the more difficult division of the doubles division, are increased to match those of the singles pro division.
HYROX Relay
Before advancing to doubles or singles competitions, novices can enjoy a taste of the action in the relay, the most beginner-friendly HYROX division. Each team of four must finish two legs, one of which consists of a 1 km run and a functional workout station.
Conclusion
HYROX has revolutionized the fitness world by combining endurance, strength, and competition into one accessible global event. With its standardized format and inclusive divisions, it welcomes participants of all fitness levels—from everyday gym-goers to elite athletes—creating a fair and motivating challenge for everyone.
This innovative race not only tests physical performance but also builds a sense of community and global connection among fitness enthusiasts. Whether you aim to beat your personal record or simply experience the thrill of competition, offers a rewarding journey that strengthens both body and mindset.
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