If, like me, you’re always looking for a challenging new workout to keep you focused and motivated, then you’ll know there’s hardly a lack of options to choose from.
One sport that seems to be everywhere at the minute is HYROX — an intense fitness race that tests your endurance, strength and athletic ability. Here’s everything you need to know about it.
Jump to:
- What is HYROX?
- What is the HYROX race format?
- How do I compete in HYROX?
- What is the nearest HYROX to me?
- HYROX training
- How should you eat for HYROX?
- Best HYROX supplements
- What should you wear for HYROX?
What is HYROX?
HYROX is more than your typical workout. It’s an event, a competitive fitness race that combines running and functional fitness.
Launched in Hamburg in 2017, it has exploded in popularity. Around 11,000 competitors took part in its first season in 2018. In 2045/25, more than 650,000 took part.
What is the HYROX race format?
The format is simple but brutal: 8 rounds of a 1km run, each followed by one functional workout station.
Every event uses the exact same layout, meaning contestants can track PBs across different cities.
- 1km run
- 1km SkiErg
- 1km run
50m sled push (102kg-152kg*) - 1km run
50m sled pull (78kg-103kg*) - 1km run
- 80m burpee broad jumps
- 1km run
- 1km row
- 1km run
200m farmer’s carry (16kg-24kg*) - 1km run
100m sandbag lunges (10kg-20kg*) - 1km run
75–100 wall balls (4kg-6kg*)
How do I compete in HYROX?
Competing is straightforward, but you need to be quick — UK events often sell out within hours of tickets going live.
Choose your category: You can compete in Open (standard weights), Pro (heavier weights), Doubles (run together, split the workouts), or Relay (teams of four).
Register: Visit the official HYROX website to find a race and buy a ticket.
The timing chip: On race day, you’ll wear a timing chip on your ankle that tracks all your split times.
What is the nearest HYROX to me?
HYROX is a spectator-focused sport, so events are held in some of the UK’s largest exhibition halls. Here are the events hosted in the UK to date:
London: Usually held at Olympia London or ExCeL London. Manchester: Hosted at Manchester Central. Birmingham: Held at the NEC. Glasgow: Hosted at the SEC. Cardiff: Principality Stadium.
Check the calendar to see when HYROX stops in your nearest city.
HYROX UK Race Calendar 2026: Upcoming Events
Glasgow (The SEC): 11th-15th March 2026London (Olympia) – EMEA Regional Championships: 21st-22nd March 2026London (Olympia) – Week of Fitness: 24th-29th March 2026London (Olympia) – Youngstars (Ages 8-15): 28th-29th March 2026Cardiff (Principality Stadium): 29th April-4th May 2026
How do I train for HYROX?
The event is 50% running, so your training must reflect that. A common mistake is focusing too much on the gym and not preparing enough for the running 1km immediately after a tough station.
To get HYROX race ready, check out Myprotein's Hybrid Training Guide.
How should you eat for HYROX?
Good nutrition is crucial to success in HYROX, both for training and on event day. Fuelling your body with the right nutrients will help boost performance and support recovery.
Protein, carbs and fats are all essential for overall health. Eat plenty of lean protein, whole grains, fruit, vegetables, and other nutrient-rich foods to fuel your training.
Pre-workout, focus on carbs, with 1g per kg of lean body mass, to ensure your glycogen stores are well stocked, and eat plenty of quality protein for muscle repair and growth.
Nutritious recipes to fuel your training:
12 High-Protein Breakfast Recipes
Get a head start on your macros for the day with a protein-packed breakfast. Everything from pancakes to breakfast tacos; inspo awaits in here...
11 High-Protein Breakfast Recipes
No more boring breakfasts around here. You deserve better....
Air Fryer Chicken Skewers
If you don't know, get to know. Under 400kcal and packed with 35g of protein, these are a winner.
Air Fryer Chicken Skewers Meal Prep
Guaranteed to have you looking forward to lunch. ...
Easy One-Pot Ramen
With a whopping 47g of protein, this ramen doesn't disappoint on flavour or macros.
Easy One-Pot Chicken Ramen
The fanciest instant noodles you’ll ever eat....
Macro-friendly fakeways
Cravings kicking in? These recipes will sort you out.
19 Healthy Fakeaway Recipes | High-Protein & Macro-Friendly
Put the menu down and get your wooden spoon out....
What are the best supplements for HYROX?
HYROX is a high-intensity endurance event that requires a specific nutritional strategy. To perform at your best and recover quickly, you need a balance of rapid-release energy and muscle-repairing nutrients.
The Myprotein x HYROX Range
THE Pre-Workout Gel: This pre-emptive formulation sharpens your focus and delivers an endurance boost right when you need it.
THE Electrofuel: Designed to provide a balanced and efficient source of energy to your muscles when you need it most.
THE Energy Gel: Engineered with a 2:1 ratio of maltodextrin to fructose to optimise carbohydrate absorption, giving you consistent energy throughout your competition.
THE Recovery: Boasting 20g of hydrolysed whey protein, 15g of carbohydrates, and 964mg essential electrolytes, every ingredient in the formulation is tailored to support your recovery.
What should you wear for HYROX?
Getting your clothing right is vital for comfort and performance on race day. Your gear needs to be versatile enough for both the running and the strength work.
The key is to select lightweight, moisture-wicking materials that will keep you cool. Since the events are typically held indoors, expect to get warm quickly.
Key things to consider
Lightweight and breathable: Opt for materials that actively wick sweat away from your body. Avoid heavy cotton, which holds moisture and can lead to chafing. Mobility and fit: Your clothing needs to allow for a full range of motion without getting in the way, especially during burpees, sled pushes, and wall balls. Support: Women should choose a high-impact sports bra for maximum support during the running and jumping components. Pockets: Shorts with pockets can be extremely useful for carrying energy gels or other small items for on-the-go fuelling.
Recommended HYROX Clothing
Selecting the right top and bottom combination will ensure you perform at your best.
MP Women's Training Short Sleeve T-Shirt
Sweat-wicking fabric and a comfortable fit to keep you cool and dry.
MP Men's Tempo Binding T-Shirt
Features quick-drying technology, making it ideal for the high-intensity nature of the race.
MP Women's Tempo Studio Bra
Provides essential support and is designed for studio and high-intensity activities.
MP Men's Tempo Graphic Oversized Tank
Offers a relaxed fit that won't restrict movement.
MP Women's Tempo Seamless Hybrid Shorts
A seamless fit for ultimate comfort during running and functional movements.
MP Men's Tempo Binding 5" Shorts
A versatile option, providing a balance of coverage and mobility for all race stations.
MP Women's Tempo Seamless Leggings
Offer a secure fit and seamless construction to minimise friction.
Take home message
More than your standard fitness event, HYROX is simply a must-try for anyone looking for something fun, demanding and rewarding. Remember that preparation is key, from your training and nutrition to choosing the right gear.
Are you feeling ready for your first challenge? Of course you are.
Register now for one of the upcoming UK events.
8 Things I Wish I Knew Before My First HYROX Event
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Hyrox Training Plan: A Full Week Split
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