May 26, 2026, 2:47 pm | Read time: 4 minutes
The fitness trend Hyrox combines endurance and functional strength training into an intense competition concept–captivating more and more sports fans worldwide. The unique aspect: kilometer-long running intervals alternate with challenging workout stations. Those who enjoy running but also want functional training will find the perfect mix of cardio and strength in Hyrox.
What is Hyrox?
Hyrox is a large indoor fitness event that combines 1-kilometer running intervals with functional exercises. These include wall balls, rowing on the ergometer, or lunges with a sandbag.
Important: Hyrox is neither classic CrossFit nor an obstacle race like “Tough Mudder.” Compared to typical CrossFit workouts, which often last only a few minutes, a Hyrox competition spans an average of 1.5 hours. Unlike obstacle races, the event takes place exclusively indoors.
Who is Hyrox suitable for?
Hyrox is generally aimed at all sports enthusiasts–especially those who want to try something new or test their fitness in an official competition.
Technically demanding exercises like Olympic weightlifting or pull-ups are deliberately avoided. Instead, Hyrox focuses on functional movements accessible to many recreational athletes. Thanks to various age groups and performance categories, almost everyone can find the right challenge. Interested individuals can read the exact requirements–such as exercises, repetitions, and weights–online.
No matter which category you choose, Hyrox is definitely not a walk in the park. After all, you have to endure about 90 minutes of continuous exertion–including constantly changing exercises and movement patterns.
For pure endurance athletes, this switch between running and strength exertion can initially be unfamiliar. At the same time, Hyrox offers an ideal opportunity to expand the classic cardio routine with new training stimuli.
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How exactly does a Hyrox event work?
The running track is located on an indoor circuit. In the center of the hall are the various workout stations that must be completed after each running segment. The program includes eight 1-kilometer runs and eight different fitness exercises. Most participants need about 1.5 hours for the entire event–comparable to a sprint triathlon. To avoid long wait times on the track or at the stations, 30 to 40 participants start every ten minutes.
These are the eight fitness stations to be completed alternately with the running intervals:
- Ski Erg: Complete 1000 meters on the ski ergometer.
- Sled Push: Push a weighted sled over 2 × 25 meters.
- Sled Pull: Pull a weighted sled over 2 × 25 meters.
- Burpee Broad Jump: A combination of burpees and broad jumps over a total of 80 meters.
- Sandbag Lunges: Lunges with a sandbag on the shoulders over 100 meters.
- Farmer’s Carry: Carry two kettlebells over 200 meters.
- Rowing: Complete 1000 meters on the rowing ergometer.
- Wall Balls: From a squat, throw a medicine ball 100 times against a designated target on the wall.
Why does the process always remain the same?
The exercises and running distance remain the same at every event, which has both advantages and disadvantages:
- On the positive side, the finisher times of all events are comparable, and you can compare your fitness with friends from other cities. Additionally, there may be motivation to improve in a second or third event.
- On the downside, the consistently similar fitness challenges may become boring more quickly.
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Can you also start as a team?
Yes, that’s possible. The organizer offers two team options:
- Each team member completes the competition alone. The number of team members is not limited. At the end, the times of the fastest four members from the team are combined. However, there is a downside: If team members start in different performance categories, they cannot start together. If that’s important, the “Doubles” category is a better fit.
- In the “Doubles” category, you can complete the entire course with your training buddy. Mixed duos (man and woman) can also participate. Running is always done together. The work at the individual fitness stations can be divided according to personal preferences or athletic strengths. Following the motto: “Shared pain is half the pain.”
How to best prepare for a Hyrox event
Whether in the gym, at home, or outdoors, you can train for Hyrox almost anywhere. A structured training plan over several weeks, gradually increasing intensity and volume, is recommended. An ideal mix includes functional strength training, interval runs, and classic endurance training.
Additional weights can be helpful but are not a must. Exercises like deadlifts, kettlebell swings, or bench presses train many muscle groups simultaneously. But you can also train effectively with bodyweight exercises like lunges, planks, or push-ups.
If you want to gain initial experience, you can start with official Hyrox training plans or visit a gym that now offers special Hyrox courses.