HYROX Training Explained

What is HYROX?

Put simply HYROX is a race. It was founded by Olympians Christian Toetzke and Moritz Furste in 2017 and has grown in popularity ever since – with 24,000 people taking part in London alone in 2023.

The race consists of a 1km run followed by a functional movement, this is repeated eight times. They involve both high intensity training and endurance training to test overall fitness.

HYROX is open to all levels of fitness and the race is categorised into four different groups.

The aim of the race is to complete the race as quickly as possible, whilst maintaining good form and technique.

1000m SkiErg

The SkiErg works the arms, legs and core for a full body work out. It mimics the action of skiing and is included in the HYROX race to test your ability to transition between running to a cardio based strength exercise without significant recovery time. Testing your endurance, power and pacing.   

50m Sled Push

The 50m sled push is one of the most demanding elements of the race, challenging the entire body. It tests your leg strength, power and core stability. It is also a test of mental resilience as you are likely to already be fatigued by this point in the race.

50m Sled Pull

The 50m sled pull challenges upper body strength, completely changing the muscle group you were previously working. It forces you to adapt your pacing between vastly different movement types. It also encourages you to fight through any feelings of fatigue by challenging the upper body and endurance.

80m Burpee Broad Jumps

Burpee broad jumps consist of a smooth action between the upper body and lower body and core. You need to drop down into a push up
position, and then explode up into a broad jump. Burpee broad jumps test your explosive lower power, full body strength, endurance and coordination.

1000m Rowing

The 1000m rowing station not only tests your raw power, but also endurance and coordination over a long distance. Rowing at high intensity can result in lactic acid build up and muscle fatigue which can impact your mental state at this stage in the race.

200m Farmers Carry

The farmers carry mimics real world exercises, training grip strength, core stability and full body endurance. It is a change of pace from running and dynamic exercise to a slower, more focused challenge.

100m Sandbag Lunges

Lunging with a sandbag requires coordination and focus whilst challenging several muscle groups. Similarly to the farmers carry, the sandbag lunges force you to slow down and focus on the movement focusing on functional lower body strength an endurance.

75 or 100x Wall Balls

Wall balls are the last exercise in the race and tests your explosive power under severe fatigue. Wall balls include both squats and throws, pushing you to perform repeated actions that work the quads, glutes, shoulders, core and cardiovascular system.