HYROX Explained: Your Complete Guide

If you're into fitness and have spent any time on social media lately, chances are you've come across HYROX. Whether it’s about race-day highlights, challenging workout stations or finish-line celebrations, HYROX seems to be taking over everyone's feed.

But what exactly is HYROX? How does a HYROX race work? How should you train for your first event? And perhaps most importantly, is HYROX suitable for beginners?

To answer all these questions, we sat down with SportsShoes ambassador Lisa Knab to create a complete beginner's guide to HYROX. 

Lisa has competed in several events in both the Singles and Doubles divisions, and HYROX is now a regular part of her training routine. Her experience gives her perspective on what you can expect as a beginner and how best to get started.

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Jump to: ‎ ‎ ‎ What Is HYROX?‎ ‎ ‎ ‎ |‎ ‎ ‎ ‎ How Does a HYROX Race Work?‎ ‎ ‎ ‎ |‎ ‎ ‎ ‎ The 8 HYROX Workout Stations Explained‎ ‎ ‎ ‎ |‎ ‎ ‎ ‎ Is HYROX good for Beginners?‎ ‎ ‎ ‎ ‎‎| ‎ ‎ ‎ HYROX Divisions Explained‎ ‎ ‎ ‎ ‎‎| ‎ ‎ ‎ How to Train for your first HYROX ‎ ‎ ‎ ‎‎| ‎ ‎ ‎ Common HYROX Mistakes to Avoid ‎ ‎ ‎ ‎‎| ‎ ‎ ‎ What Should You Wear for HYROX?  ‎ ‎ ‎ ‎‎| ‎ ‎ ‎ HYROX vs CrossFit  ‎ ‎ ‎ ‎‎|

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What Is HYROX?

So, let's start from the beginning. HYROX has its roots in Germany, where it was created in 2017 by triathlete Christian Toetzke and double Olympic hockey champion Moritz Fürste. It's a fitness race that combines endurance running with functional workout stations.

Every HYROX race follows the same format: participants complete eight 1-kilometre runs, with a functional workout station after each run. In total, competitors run 8 km while completing all eight workout stations. This standardised format allows athletes to compare their performances across events and track their progress over time. We'll explain all eight workout stations a bit further down in this guide.

Many gyms now offer HYROX classes, and even if you don't plan to enter an official race, HYROX workouts can be an effective way to improve both strength and cardiovascular fitness. 

One of the reasons HYROX has become so popular is its accessibility. While competitive athletes race for personal bests, beginners can simply focus on crossing the finish line and enjoying the experience.

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How Does a HYROX Race Work?

A typical HYROX competition takes place in a large indoor arena, where athletes complete eight runs and eight workout stations in a set order. There are several race categories, organised into different start waves throughout the event. We'll explain the different HYROX divisions later in this guide.

Most competitors arrive around 90 minutes before their start time to check in, collect their race information and complete a structured warm-up.

Lisa recommends keeping the warm-up simple: "Don't overdo it. You want to feel ready, not tired before you've even started."

Once the race begins, participants follow the same sequence. After every 1-kilometre run, they enter a workout station before heading back out onto the running course. 

Like every sport, HYROX comes with rules, and breaching them can result in penalties. For example, every repetition at a workout station must meet the required standard, and athletes must complete all prescribed reps before moving on. So make sure you're familiar with the rules before entering your first race. Don’t worry if you need to catch your breath at some point during the race. It’s not against the rules to slow down or take short breaks whenever you need to. 

A standard HYROX race can take between 1-2 hours on average, depending on factors such as your fitness level, the division you chose or whether you’re participating alone or with a partner. Everyone's goals will be different too, whether that's simply crossing the finish line or beating a personal best. If you're aiming to win, you'll need to complete all eight runs and eight workout stations in the fastest possible time. Your finishing position is determined against others in your division and age group.

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The 8 HYROX Workout Stations Explained

Here's what you'll face on race day and what each station involves.
Please note: The weights at the stations vary depending on your division and whether you're competing in the Open or Pro category. 

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Is HYROX good for Beginners?

All this may have sparked your interest, but you might now be wondering whether HYROX is really suitable for beginners. The answer is yes! While HYROX attracts elite athletes, it was designed to be accessible to people of all fitness levels. You don't need to be a professional runner or spend hours in the gym every day to take part.

Many first-time competitors jog the runs, take short walking breaks and focus solely on reaching the finish line. HYROX allows you to challenge yourself while progressing at your own pace.

If you're nervous about entering your first race, consider signing up for a Doubles or Relay event. Sharing the experience with others can make race day feel much less intimidating.

Even if you never enter an official event, HYROX workouts are an excellent way to improve fitness and add variety to your training.

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HYROX Divisions Explained

One of the best things about HYROX is that there's a division for almost everyone, whether you're entering your first race or aiming for a competitive finish.

Open Division (Singles & Doubles)

The Open division is the most popular category and the ideal starting point for beginners. Athletes complete the full race using the standard HYROX weights. It's challenging but manageable, even for first-time participants. You can tackle this solo as a Single, or pair up for Doubles (Men's, Women's, or Mixed) where both partners run together but split the workout station reps however they choose.

For Lisa, this is one of the best ways to get started: "I'd recommend entering a Doubles race for your first HYROX. You can share the exercises with a friend and the training is twice as much fun."

Pro Division (Singles & Doubles)

The Pro division follows the same race format but uses heavier weights at several workout stations. It's best suited to experienced athletes looking for a more demanding challenge. Just like the Open division, you can compete as a solo Single or as a Doubles team to share the workload against the heavier targets.

Relay Division

In the Relay division, teams of four split the race between them. Each athlete completes two runs and two workout stations before handing over to the next teammate. Relay teams can also be mixed.

It's one of the most social and beginner-friendly formats and makes it a great option for friend groups.

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How to Train for your first HYROX

A well-rounded HYROX training plan should combine the following elements:

Endurance: Include interval sessions and steady endurance runs to improve your running performance between workout stations.

Strength: Focus on functional movements such as squats, lunges, rowing and sled work to build the strength needed for race day.

Technique: Practise key HYROX movements such as the sled push, sled pull, wall balls and burpee broad jumps to improve your efficiency and confidence.

According to Lisa one of the best ways to prepare for HYROX is to combine running and strength exercises within the same workout. Try including intervals of 400 m to 1 km followed by functional exercises to replicate the demands of race day. 

"It's not enough to just do these exercises occasionally. You really have to practise the structure and sequences – especially with combinations like lunges and wall balls."

If you're looking for extra support, the official HYROX website offers a search tool to help you find partner gyms and coaches that can help you train for a competition.

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Common HYROX Mistakes to Avoid

Even with the best preparation, it's easy to make a few mistakes during your first HYROX race. Here are Lisa's top tips to help you avoid the most common ones.

Starting too fast: Pace yourself from the beginning to avoid burning out before the final workout stations.

Ignoring running training: Remember, you'll run a total of 8 km, so endurance is just as important as strength.

Not simulating race conditions: Combine running with functional exercises in training to prepare for the demands of race day.

Neglecting your technique: Practise movements like wall balls and sled work to improve efficiency and reduce fatigue.

Wearing new shoes or skipping your race-day nutrition: Stick to gear and fuelling strategies you've already tested in training.

As Lisa says: "Don't underestimate the combination of running, strength and technique. The more you practise putting them together, the more confident you'll feel on race day."

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What Should You Wear for HYROX? 

You don't need any special clothing for HYROX. What really matters is feeling comfortable and that what you’re wearing is moisture-wicking and allows you to move freely. 

Footwear, however, is a different story!

For most athletes the best HYROX shoes should be versatile and combine the cushioning of a running shoe with the stability of a training shoe. With 8 km of running, you'll want a shoe that's comfortable while still providing the grip and support needed for exercises like the sled push and sled pull.

Lisa's first choice is the PUMA Deviate Nitro Elite. It’s a lightweight carbon-plated racing shoe which combines a responsive ride for the running sections with enough grip to transition confidently between workout stations.

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HYROX vs CrossFit

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At first glance, many people assume that HYROX is the same as CrossFit, but the two are actually quite different. While both are forms of functional fitness, they have different goals and training styles.

First of all, CrossFit isn't a race. It's a training that combines strength, gymnastics and cardiovascular fitness through different workouts. Variety is at the heart of CrossFit. The sessions are designed to challenge different skills and help people improve across multiple fitness levels.

HYROX, on the other hand, follows the exact same race format at every event. There are no gymnastic movements or Olympic weightlifting exercises. Instead, the focus is on running and functional workout stations that test your endurance, strength and resilience. Success in HYROX depends on pacing yourself and managing your energy effectively.

While both sports combine strength and conditioning, HYROX is generally more accessible because the movements are simpler to learn and repeat. If you enjoy running and like having a clear, measurable goal to train towards, HYROX may be a better fit than CrossFit.

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Are you ready to give HYROX a go? No matter how you get started, don’t forget to have fun, do your best and always listen to your body. Every HYROX athlete started somewhere and experience comes with time.

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Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.