What Is Hyrox and Why Is Everyone Suddenly Using It?
A few years ago, if you knew someone who was into strength and speed, called themselves a “hybrid” athlete, or spent a lot of time on the rowing machine and throwing balls against the wall, they were probably into CrossFit or one of the CrossFit-related functional fitness gyms. But now they’re probably into Hyrox. Hyrox is a new sport, not just a style of training, that’s become very popular.
Maybe your gym (or workout app, like Peloton ) has started offering classes with Hyrox, or you’ve noticed that the new Amazfit fitness tracker debuted thanks to a partnership with Hyrox. To help you understand the trend, we’ll break down what exactly Hyrox is, why people love it, and where to learn more if you’re interested.
Origin of Hyrox
Hyrox is a young sport founded by a company that owns the trademark for the name. (In this sense, it’s a bit like Crossfit, which is also a company, not just a term for a style of training.)
Hyrox is said to be short for “hybrid rock star” as the term “hybrid” is often used by athletes when they feel like they are neither an endurance athlete nor a strength athlete, but something in between.
The company has not confirmed this theory. According to Hybrid Fitness Media, the company’s founders originally wanted to use the name “CuRox,” which comes from the Latin verb currere , meaning “to run.” Even back then, athletes were called “roxstars,” so this theory is at least half true. The company adopted the Hyrox name after a trademark dispute with another company and held its first race at a trade show in Leipzig, Germany, in 2018 .
Hyrox structured the competition
Unlike CrossFit competitions, which can include almost anything and in any format, Hyrox competitions always follow the same predictable format. Like a marathon, you can compare your Hyrox time with other competitors. The race consists of eight mile runs (about 5 miles total) with stages in between. Here’s the order:
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1km run, then 1000m on the ski ergometer (a machine where you pull two cords down to the ground, in a motion a bit like using ski poles)
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Run 1 km, then push sled 50 meters
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1 km run, then 50 m sled pull
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Run 1km, then 80m long jump with burpees
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Run 1 km, then 1000 meters on the rowing machine
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Jog 1km, then farmer’s marathon (walking with weights in both hands) for 200m
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Run 1km, then 100m of lunges with a sandbag on your back
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Run 1km then do 100 wall ball throws (where you squat down and then throw the ball up towards a target on the wall)
Elite Hyrox athletes can do all of this in about an hour. The average experienced competitor will take about 90 minutes, with beginners obviously a little slower. The weights of the weights, sandbags, and throwing balls depend on which division you are competing in (men’s or women’s, professional or open). There are also pairs and relay formats.
Hyrox workouts are easy to get started with
Gyrox competitions are hard work, but not too technically demanding. You won’t see barbell snatches like in Olympic weightlifting or handstand walks like in CrossFit. That makes the sport relatively beginner-friendly.
These events also give competitors the opportunity to combine strength and endurance, with a bias towards endurance. Running is obviously an endurance sport, and while eight stations requires more strength and power, there are still many repetitions in a row, so it is important to pace yourself.
Hyrox classes and communities are popping up everywhere
Part of the fun of Hyrox is training with others, or so I’ve heard. While you can train for a marathon on your own, training for a Hyrox race requires a rowing machine, a cross-country skier, and a wall with a proper target to throw a ball at—most of which are hard to find outside of a gym that specializes in these events. (CrossFit gyms and many commercial gyms can provide these, though.)
To find a Hyrox location near you, use the Hyrox search on the Hyrox website . We also recommend contacting gyms and fitness clubs to see if they have started offering Hyrox classes or group workouts.