What Is HYROX? The Complete Beginner’s Guide to the World’s Fastest-Growing Fitness Race

TL;DR

HYROX is a fast-growing global fitness race combining 8 × 1 km runs with eight functional workout stations, including SkiErg, sledge push/pull, burpee broad jumps, and wall balls. It’s indoor, predictable, beginner-friendly, and suitable for all fitness levels.

HYROX sits between running and functional strength training, offering a repeatable challenge that appeals to runners, CrossFitters, and gymgoers alike. Training involves building endurance, functional strength, and mental resilience, and mastering pacing. A strong HYROX Fuel Plan, including RPG Endurance & Energy Gels, helps maintain energy over the 60–90 minute event. With proper preparation, anyone can take on the HYROX challenge.

Estimated reading time: 10-11 minutes

Introduction

If you have heard people talking about the HYROX race, seen the hype online, or spotted athletes wearing HYROX gear at your gym, you are probably wondering: what is HYROX, what is HYROX training, and why is everyone suddenly obsessed with it?

HYROX 1 is one of the world’s fastest-growing mass-participation fitness events: part endurance race, part functional workout, and completely addictive. Whether you are a runner, a gymgoer, or a complete beginner, HYROX offers a fun, structured, competitive, and repeatable fitness challenge that is taking fitness enthusiasts in Australia by storm.

This guide breaks down everything you need to know before your first HYROX: from the workout stations to divisions, training, fueling, gear, and tips to crush race day.

What Exactly Is HYROX?

A fitness race that blends running + functional strength

HYROX is an indoor fitness race designed to test your strength, endurance, and mental grit. Each HYROX event follows the same format globally, so everyone competes on a level playing field. The race involves:

• 8 × 1 km runs.

• 8 functional workout stations, completed in the same order at every event.

This combination makes HYROX unique: it’s tough like a gym workout but structured like a running race. Unlike obstacle-course races, HYROX is entirely indoors and performance-based, making it highly repeatable and measurable.

How the HYROX format works

You complete a 1 km run, then one workout station, repeating the cycle eight times. There are no surprises, no obstacles, and no variations. Every event is identical, making your time an accurate measure of fitness.

A complete workflow looks like:

1 km run → Station 1
1 km run → Station 2
…
1 km run → Station 8 → Phew, you are at the Finish line!

Why HYROX has exploded in popularity across Australia

Australia has embraced HYROX 2 for several reasons:

• It is accessible to all fitness enthusiasts: you don’t need to be elite to participate.

• It is measurable: you can track your progress and aim for faster times.

• It blends running + functional fitness, two of Australia’s most popular training styles.

• It’s social and community-driven, appealing to gyms, running clubs, and group fitness fans.

• With four different race categories, there is an option for everyone:

  • Single Open - Standard Hyrox; challenging but achievable for everyone.

  • Single Pro - for the experienced racer + pro weight-lifter.

  • Doubles - find a partner and play according to your strengths.

  • Relay - take on the challenge as a team of four: each member completes 2x1 km runs and two functional workouts.

The HYROX challenge has become a favourite among Australians seeking a new goal beyond marathons or CrossFit competitions.

HYROX Race Format Explained (Run + Workout Stations)

Below is a breakdown of all eight HYROX workout stations 3 and what to expect.

Station 1: SkiErg (1,000 meters)

The warm-up workout, but don’t underestimate its ability to test your endurance. The SkiErg is all about rhythm and pacing. Go too hard here, and you’ll pay the price later. Aim for smooth, controlled pulls and find your breathing early.

Station 2: Sledge Push (50 meters)

One of the most feared stations. You push a heavy sledge down and back across the track. It requires full-body strength, especially legs, glutes, and core. The key is short, powerful steps and steady pressure.

Station 3: Sledge Pull (50 meters)

The Sledge Pull challenges your back, grip, and leg drive. You pull the sledge toward you using a rope, then walk backwards to reset. Keeping tension in the rope and using your entire body is essential.

Station 4: Burpee Broad Jumps (80 repetitions)

Full-body brutality in its purest form. You complete a burpee, then leap forward in a broad jump. Repeat until the distance is complete. Efficiency and endurance matter more than power. Save your legs for the later runs.

Station 5: Rowing (1,000 meters)

A 1 km row that feels longer than it sounds. Like the SkiErg, pacing is everything. Stay relaxed and aim for a smooth stroke rate.

Station 6: Farmer’s Carry (200 meters)

You carry two heavy kettlebells for a set distance. Grip strength becomes the limiting factor here. Keep your chest up, walk quickly, and avoid setting the weights down unless necessary.

Station 7: Sandbag Lunges (100 meters)

Walking lunges with a sandbag on your shoulders. This station is mentally and physically draining, especially after so much running. Short steps and a stable core will keep you moving.

Station 8: Wall Balls (100 repetitions)

The final challenge. You must complete wall balls, squat, throw, and catch until you hit the target number! Many beginners underestimate how tough this becomes under fatigue. Strong legs and consistent breathing are key.

HYROX Divisions and Categories

Open vs Pro: What’s the difference?

• Open Division

1. Designed for beginners and intermediate athletes

2. Lighter weights

3. Perfect for your first HYROX race
    

• Pro Division:

1. Heavier weights and more challenging

2. Geared toward advanced or competitive athletes
    

Singles, Doubles, and Relay formats

• Singles:
  You complete the entire race yourself.
   

• Doubles:
  You run together but split the workout stations. Ideal for couples, friends, or first-timers.
   

• Relay:
  A team of four splits the workout stations and runs. Great for gyms and corporate teams.
   

Men’s, Women’s, and Age Group divisions

HYROX offers fairness and inclusivity with divisions such as:

• Men’s

• Women’s

• Mixed Doubles

• Age Groups (every 5–10 years)

• Masters classes
   

Why HYROX is suitable for beginners

HYROX is beginner-friendly because:

• Weights are manageable.

• You don’t need advanced skills.

• Races are predictable and repeatable.

• Pacing allows for strategic progress.

• You can slow down without being eliminated.
   

It is challenging, undoubtedly. But with a structured HYROX training plan, anyone can complete the event.

HYROX vs CrossFit, Running Races, and Obstacle Events

HYROX vs CrossFit

People often ask about HYROX vs CrossFit, and while both involve functional training, they are actually very different:

HYROX is more accessible because it avoids high-skill movements like snatches or muscle-ups.

HYROX vs running events

A HYROX race is perfect for runners looking to build strength. It is:

• More engaging than a pure run.

• Better for building full-body fitness.

• Great for athletes who get bored and prefer variety.

HYROX vs obstacle races

Unlike Spartan or Tough Mudder:

• No mud.

• No climbing walls.

• No crawling under barbed wire.

• Completely indoors.

• 100% predictable challenge.

It’s more about performance and pacing than about the obstacles.

Who HYROX is ideal for

HYROX suits:

• Runners who want strength.

• Gymgoers who want a race goal.

• CrossFitters who want a repeatable benchmark.

• People who enjoy hybrid fitness.

• Beginners who want a structured challenge.

How Long Does a HYROX Race Take?

Most finish between 60 and 90 minutes 4, depending on the division and fitness level.

• Beginners and recreational participants typically take 80-120 minutes.

• Elite and competitive athletes finish in about 55-65 minutes, with the HYROX world record for male and female participants being 55 and 60 minutes, respectively.

How to Train for HYROX

If you are wondering what is HYROX training, it is a structured mix of running and functional strength designed to mirror the race.

Building your running base

Aim to run 3-4 times per week. Focus on:

• Steady aerobic runs

• Interval training

• Tempo runs

Your goal is to comfortably run 6-8 km without stopping.

Strength training for HYROX

Prioritise:

• Leg strength (squats, lunges, deadlifts)

• Push/pull exercises

• Core stability

• Grip strength

Two to three strength sessions per week are ideal.

Practising the workout stations

Don’t wait until race day to try them. Include:

• Wall balls

• Sledge push/pull

• Burpees

• Farmer’s carries

• Rowing and SkiErg sessions

Transition training

Simulate race transitions:

→ 1 km run → station → 1 km run → station

This builds fatigue resistance, endurance, strength, and mental resilience.

Weekly sample training structure

Here’s a simple HYROX training plan:

• Mon: Strength + easy run

• Tue: Interval run + station practice

• Thu: Tempo run or hybrid workout

• Sat: HYROX simulation (run + stations)

• Sun: Light mobility or recovery walk
   

What to Wear and Bring to Your First HYROX

Footwear considerations

Choose running shoes with:

• Good grip

• Stable base

• Light cushioning

• Secure heel fit

Hybrid shoes or road-running shoes usually work best.

Clothing for comfort and movement

Wear:

• Moisture-wicking fabric

• Compression shorts or tights

• A breathable top

• Socks that won’t slip
   

Avoid new clothing on race day.

Essentials to pack on race day

Bring:

• Water bottle

• Energy gels

• Warm-up bands

• A small towel

• Spare socks

• ID and registration email

Fuel for HYROX: How to Keep Your Energy Up During the Race

Why fuelling matters in a 60-90 minute event

HYROX requires sustained energy. Without proper fueling, fatigue hits early, and pacing collapses.

A simple HYROX Fuel Plan should include:

• Pre-race carbohydrates

• Intra-race energy gels

• Sodium for hydration

• Post-race recovery protein
   

When to take energy gels

Most athletes take them:

• Just before the race starts

• Between Stations 4-6

• Or after the halfway point (around 40 minutes)
   

What to look for in a HYROX-ready gel

Choose gels that offer:

• Fast-absorbing carbs

• Electrolytes

• No heavy, gut-damaging ingredients

• Easy-to-tear packaging

• Moderate caffeine (optional)
   

Why VPA’s RPG Endurance Gel Works Well for HYROX

RPG Endurance & Energy Gels are ideal because they provide:

• Rapid carbohydrate delivery - Contains 25g of carbohydrates for ideal mid-race top-ups.

• Electrolytes for hydration.

• Smooth, stomach-friendly formula.

• Fast absorption; convenient to take between stations.

• A clean energy boost without spikes.

• Part of VPA’s Australian-made, quality-tested endurance range
   

They pair well with other supplements for runners and endurance athletes, such as electrolytes, creatine, and recovery protein, and work best alongside a balanced diet and a well-tested race-day plan.

Common Mistakes Beginners Make in HYROX

Going out too fast on the early runs

Adrenaline takes over, and beginners sprint the first kilometre. Big mistake! This leads to burnout at Station 3.

Under-practising the stations

Most people run often but avoid the sledges or wall balls. Practise the stations weekly.

Ignoring the pacing strategy

HYROX rewards consistent pacing, not speed.

Not training with their race-day nutrition

Always test your gels and hydration during training.

Underestimating the wall balls

Wall balls at the end feel twice as heavy. Build leg endurance early.
 

Tips for a Strong First HYROX Race

Establishing your race plan

Know:

• Your target running pace.

• When you walk, if necessary.

• When to take endurance gels.

• How will you tackle each station?

Managing heart rate and breathing

Stay below your red zone for the first half of the race.

Smooth transitions between stations

Don’t rush. Use transitions to reset your breathing.

Staying calm during the sledge push/pull

Short steps, controlled breathing, eyes forward. Don’t panic if it feels heavy.

Fuel, hydration, and mindset

Stick to your HYROX Fuel Plan, hydrate early, use endurance gels, and stay mentally resilient.
 

Is HYROX Right for You?

Who benefits from HYROX training

HYROX suits:

• Runners needing strength.

• Strength athletes needing endurance.

• Beginners wanting a clear training goal.

• CrossFitters wanting a new, exciting challenge.
   

Signs you’re ready for your first race

You are prepared if you can:

• It consists of 8 km of running, so obviously, you must be able to run 6 km comfortably.

• Perform basic functional movements.

• Train consistently 3-4 times a week.

• Commit to a simple HYROX training plan.
   

How to get started with local events in Australia

Check upcoming races in:

• Sydney

• Melbourne

• Brisbane

• Perth

• Adelaide

Local gyms often offer HYROX training classes or simulation days.

Final Thoughts

HYROX is more than a fitness trend. It is an exciting global movement combining running, strength, and community. Now that you know what is HYROX, how to train, fuel, and prepare, you’re one step closer to conquering your first HYROX challenge.

With the right HYROX training plan, brilliant pacing, proper fueling with VPA’s endurance gels, and the right supplements for runners and endurance athletes, anyone can cross the finish line feeling stronger!
 

References:

1. HYROX. (n.d.). HYROX. https://hyrox.co.in/the-fitness-race/

2. HYROX. (n.d.). The sports. https://hyrox.co.in/the-sports/

3. Sherrell, Z. (2025, October 1). Everything to know about the HYROX workout. Medical News Today. https://www.medicalnewstoday.com/articles/hyrox-workout

4. HYROX. (n.d.). FAQ. https://hyrox.co.in/faq/