Image credit: HYROX

You’ve probably seen HYROX all over your Instagram feed over the past year as it grows in popularity. The combination of running and strength exercises in a competitive format has more and more runners grabbing their kettlebells and thinking of giving it a go. It’s also bought a fair few gym-goers over to running, which is great too.

If you’re not quite sure what HYROX involves, read on. We’ll break down what it involves and how to get started.

What is HYROX?

HYROX describes itself as a ‘fitness race’. It’s the most prominent of a growing number of ‘hybrid fitness’ events, and combines running with functional fitness in a competition to see who can finish first. Competitors run 1k followed by a functional fitness station and this is repeated eight times. So you’ll end up running 8k and doing eight functional fitness challenges.

There are different ways of taking on a HYROX depending on whether you want to go solo or with friends:

• Open – The standard race format, ideal for your first HYROX.

• Pro – Heavier weights, for those with more experience.

• Doubles – Team up with a mate and split the work.

• Relay – Grab three friends and take on two stations each.

The competitions take place indoors in large exhibition halls and happen year round, all over the world. There’s also a World Championship for those finishing first in their age groups to compete for the overall crown.

Image: HYROX

What are the HYROX stations?

The weights involved in each functional fitness startion will vary between the pro and the open category as well as between women and men, but the exercises all remain the same. These are:

• 1000m SkiErg
• 50m Sled Push
• 50m Sled Pull
• 80m Burpee Broad Jump
• 1000m Row
• 200m Farmers Carry
• 100m Sandbag Lunges
• 100 Wall Balls

What is ‘functional fitness’?

Functional fitness is something that we all should be doing as part of our training because it’s exercise that trains us for our everyday lives. It mimics movements and situations that we do in everyday life – such as carrying heavy shopping bags or picking up a child – so that we can perform everyday tasks with more ease. Exercises such as a farmer’s carry or ball slam are classic functional fitness moves.

In HYROX competitions, you can expect to do burpees, a sled push, farmer’s carry, lunges with a sandbag and rowing among your eight functional fitness stations.

Is it good for runners?

All runners should be doing strength training both to support their running and overall health. If you’re someone who is motivated by having a goal race on the calendar, then taking on a HYROX could be just be the push you need to regularly commit to adding strength training to your regular run routine.

While for some runners, running 8k split into 1k sections may not seem too challenging, the workout stations will make this progressively harder. So if you’re planning to take one on, plan it carefully and make sure you don’t have any goal running races nearby. You’ll need to make sure you recover properly from it too similar to a longer running race.

Image: HYROX

Is HYROX just for professionals?

While there are professional athletes who take part in HYROX and a World Championship event takes place every year, there are a range of abilities at any competition. There are four categories that competitors take part in: Open, Pro, Doubles and Relay.

In the Doubles category you will take on HYROX with a friend as a pair and run together but split the workout stations. The Team Relay option sees a group of four doing two 1k runs and one workout station each.

How do I train for a HYROX?

If you’re a regular runner capable of running a 10k race, then you’re already at a good starting point to start training for a HYROX. However, running on tired legs after completing various exercises is a different matter to a steady 10k. You’ll need to get used to this type of running and you can replicate it yourself by breaking up a run with some of the exercises.

While practicing the standard HYROX exercises you’ll do in the competition is obviously vital – you need to make sure your form is good and you feel confident doing them as you get more tired – working on your overall strength and stability is important too. So as well as the set moves, make sure you’re working your core strength and have a good mix of upper body and lower body exercises in your training.

Read: How to train for HYROX explained by an expert.

How do I get a place at HYROX?

So you’ve seen the sled pushes, the wall balls, and the ski erg, and you’re thinking – ‘I fancy a bit of that‘. You’re not the only one. Places at the London and Birmingham events sold out faster than you can say ‘burpee broad jumps’.

There’s no ballot, just an online queuing system that you need to be quick to get to the front of. If you miss out, it’s worth joining the waiting list as spots can become available. Dates for UK races are usually released well in advance, so it’s worth signing up to their newsletter or following them on Instagram to stay in the loop.

Ready for your first event? Read what to wear for a HYROX.