Hyrox Racing: Training for the New CrossFit

Fitness trends shift constantly, but few have exploded onto the scene quite like Hyrox. While CrossFit dominated the functional fitness conversation for the last decade, Hyrox has emerged as a formidable alternative. It bridges the gap between traditional endurance running and functional strength training. If you are looking for a competitive outlet that requires grit without high-skill gymnastics, this race might be your next challenge.

What is Hyrox?

Hyrox bills itself as the “World Series of Fitness Racing.” Originated in Hamburg, Germany, it has rapidly expanded across Europe and North America. The core concept is simple but grueling: a standardized race that mixes running with functional workouts.

Unlike CrossFit competitions where the workouts (WODs) vary and are often kept secret until the event, a Hyrox race is exactly the same every single time. Whether you race in New York, London, or Berlin, the course does not change. This standardization allows athletes to track their progress globally and compare times against world rankings.

The event takes place in large indoor exhibition halls. The atmosphere feels like a massive rave or stadium event, complete with DJs and spectator zones. An average competitor usually finishes the course in roughly 90 minutes, while elite athletes like Hunter McIntyre can finish in under 60 minutes.

The Structure: 8km of Running, 8 Workouts

The race formula is strict. It consists of eight rounds. Each round involves a 1 kilometer run followed immediately by one functional workout. You repeat this pattern eight times.

Here is the exact order of a Hyrox race:

  1. 1km Run
  2. 1,000m SkiErg: You use a Concept2 SkiErg machine. This targets the lats, triceps, and core.
  3. 1km Run
  4. 50m Sled Push: This is often the hardest station for smaller runners. The sled weights vary by division (Open or Pro).
  5. 1km Run
  6. 50m Sled Pull: You drag a sled across a carpeted track using a rope. This taxes the back and biceps.
  7. 1km Run
  8. 80m Burpee Broad Jumps: You drop chest-to-floor and jump forward. This covers a significant distance.
  9. 1km Run
  10. 1,000m Rowing: Another cardio station using the Concept2 Rower.
  11. 1km Run
  12. 200m Farmers Carry: You carry two heavy kettlebells (one in each hand) for distance. Grip strength is key here.
  13. 1km Run
  14. 100m Sandbag Lunges: You place a sandbag on your shoulders and lunge the length of the track.
  15. 1km Run
  16. 75 or 100 Wall Balls: You squat and throw a weighted medicine ball to a target (usually 9 or 10 feet high).

Hyrox vs. CrossFit: Key Differences

While the snippet compares Hyrox to CrossFit, the two sports require different approaches.

Technical Skill Barrier

CrossFit has a high barrier to entry regarding technical skill. To compete in CrossFit, you often need to know how to perform Olympic lifts (snatches and clean-and-jerks) and complex gymnastics movements (handstand walks and muscle-ups).

Hyrox removes the high-skill gymnastics. The movements are “functional,” meaning they mimic natural human movement patterns like pushing, pulling, lunging, and running. You do not need months of coaching to learn how to push a sled or row on a machine. This makes Hyrox accessible to runners, gym-goers, and general fitness enthusiasts.

Duration and Energy Systems

A typical CrossFit workout lasts between 8 and 20 minutes. It is a sprint that spikes your heart rate rapidly. Hyrox is an endurance event. Because it lasts over an hour for most people, it relies heavily on your aerobic capacity. You cannot sprint the start of a Hyrox race, or you will burn out before you reach the Wall Balls.

How to Train for Hyrox

Training for Hyrox requires a method known as “compromised running.” This means you must learn to run when your legs feel heavy and your heart rate is high.

Build Your Running Base

Running makes up 50% of the race. If you are a strong lifter but a poor runner, you will struggle. Aim to run at least three times a week. One of those runs should be a “long run” of 60 to 90 minutes to build the aerobic engine necessary to survive the event.

Simulate the “Roxzone”

The transition area in Hyrox is called the “Roxzone.” This is where you switch from running to lifting. Your training needs to mimic this switch.

A sample workout structure looks like this:

  • Run 800 meters at a moderate pace.
  • Perform 2 minutes of heavy lunges or sled pushes.
  • Immediately run another 800 meters.
  • Repeat for 4 to 6 rounds.

This trains your body to flush out lactate while you are running, allowing you to recover for the next strength station.

Equipment Familiarity

Because the race is standardized, you should train with the exact equipment used on race day.

  • Cardio Machines: Hyrox exclusively uses Concept2 Rowers and SkiErgs. Train on these specifically to understand the drag factor and pacing.
  • Footwear: Shoe choice is critical. You need a running shoe, but pure running shoes (especially those with carbon plates) often lack grip. The sled push requires traction on stadium carpet. Many athletes use shoes like the Puma Deviate Nitro or certain HOKA models that offer a balance of cushioning for the run and grip for the sleds.

Divisions and Entry

Hyrox is designed for everyone. There are four distinct ways to participate:

  • Open: The standard division. Weights are manageable for the average fit individual.
  • Pro: The weights on the Sleds, Lunges, and Wall Balls are significantly heavier. This is for experienced athletes.
  • Doubles: You and a partner run the whole 8km together, but you split the functional workouts. For example, you do 500m of skiing, and your partner does the other 500m.
  • Relay: A team of four. Each person completes two runs and two workouts.

Nutrition and Pacing

Because the event exceeds 60 minutes, you will likely need fuel during the race. Most athletes carry an energy gel to consume around the halfway mark (usually after the Sled Pull or Rowing station). Hydration stations are available on the course, generally in the Roxzone.

Pacing is the most common mistake for beginners. The adrenaline at the start line causes many people to run the first 1km too fast. If you spike your heart rate in the first 10 minutes, the Sled Push (Station 2) will devastate your legs for the rest of the race. Start slower than you think you need to.

Frequently Asked Questions

Is there a time limit for Hyrox? There is no strict cutoff time that disqualifies you, but events are scheduled in waves. If you take longer than 2.5 hours, the venue may begin closing down specific stations, but generally, the organizers are very supportive of all finishers.

Do I need to qualify to enter? No. Unlike the CrossFit Games or the Boston Marathon, you do not need a qualifying time to enter a standard Hyrox event. You simply pay the registration fee (typically around $100 to $150) and sign up. However, the World Championships do require qualification.

How much weight is on the sled? For the Men’s Open division, the Sled Push is 152kg (including the sled) and the Pull is 103kg. For the Women’s Open, the Push is 102kg and the Pull is 78kg. Pro divisions add significantly more weight.

Can I walk during the runs? Yes. You can walk, jog, or run. You just have to complete the 1km distance before entering the next workout zone.