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Everything You Need To Know About HYROX

Everything You Need To Know About HYROX
Monica Green
Writer and expert2 months ago
View Monica Green's profile

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.

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What is HYROX?

HYROX is more than your typical workout. It’s an event, a competitive fitness race that combines running and functional fitness, with competitors undertaking a series of 1km runs interspersed with stations testing strength or endurance… or both.

Launched in Hamburg in 2017, HYROX events take place in huge indoor spaces where spectators can follow all the action. Now taking place in countries as far apart as the US and South Korea, it’s truly establishing itself as the sport for everybody. Contestants all take on the same alternating format, but compete across various divisions and categories, making it suitable for someone just looking for something fun and challenging as much as a serious fitness pro who wants to win.

What does HYROX stand for?

Interestingly, the word HYROX doesn’t stand for anything. It’s simply a combination of the words “hybrid” and “rockstar”.

What is HYROX training?

While HYROX is designed for everyone to compete, that doesn’t mean it doesn’t test you. If you want to make the most out of a HYROX event, you’ll need to put in the training, for both the running challenge and the skills stations.

First thing, prioritise properly. The event is 50% running, so commit plenty of time to building up your cardio fitness. In the race, you’ll need to complete eight separate laps of 1km, so make sure your training includes plenty of middle and long-distance running. Just don’t split your training apart completely. It’s important you reproduce the experience of running after working your arms and legs, so you’re prepared for the race.

The other 50% to focus on is the movement challenges. Each station has its own dedicated functional skill test — including burpees, wall balls and sled pushes and pulls — so learning these beforehand is essential, not just to perform them as best you can but also to help prevent injury.

What is the HYROX workout?

I’ve already touched on the general format of the race, but you’re probably wondering what the exact workouts are. Every event has eight 1km runs, each followed by a unique workout testing a different kind of fitness.

  • 1km SkiErg
  • 50m sled push (weight varies by category)
  • 50m sled pull (weight varies by category)
  • 80m burpee broad jumps
  • 1km row
  • 200m farmer’s carry (weight varies by category)
  • Sandbag lunges (weight varies by category)
  • 75/100 wall balls (reps vary by category)

What is HYROX competition?

While HYROX is an inclusive event designed for people of all fitness levels to take part, the top divisions can be really competitive.

At the end of each season, the best of the best from the year’s events fight it out at the HYROX World Championships. Previous events have taken place in Oberhausen, Leipzig, Las Vegas and Manchester, and this year’s event is to be hosted in Nice.

What are HYROX events like?

One of the things that truly sets Hyrox apart from similar multifunctional fitness events is the vibrant atmosphere on race day. Taking place in expansive settings, Hyrox is a spectator sport as much as a competitive one.

Every event has so much going on, but it’s easy to follow all the action, with spectator pathways and leaderboards clearly displaying rankings for each event. There’s also a DJ pumping out plenty of motivating tunes, as well as loads of fun stands to keep you occupied.

Where are HYROX events?

What started in Germany has become a global hit. HYROX events take place all over the world, spanning Europe, the Americas and Asia. Here’s the full list of locations to date:

  • Australia
  • Canada
  • France
  • Germany
  • Hong Kong
  • Ireland
  • Italy
  • Middle East
  • Netherlands
  • Nordics
  • Poland
  • Singapore
  • South Korea
  • Spain
  • Taiwan
  • UK
  • USA

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.

Here are some nutritious recipes to fuel your training:

12 High-Protein Breakfast Recipes

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19 High-Protein Breakfast Recipes

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Air Fryer Chicken Skewers

If you don't know, get to know. Under 400kcal and packed with 35g of protein, these are a winner.

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Air Fryer Chicken Skewers Meal Prep

Guaranteed to have you looking forward to lunch.

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Easy One-Pot Ramen

With a whopping 47g of protein, this ramen doesn't disappoint on flavour or macros.

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Easy One-Pot Chicken Ramen

The fanciest instant noodles you’ll ever eat.

2 months agoBy Lauren Dawes

Macro friendly fakeways

Cravings kicking in? These recipes will sort you out.

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19 Healthy Fakeaway Recipes | High-Protein & Macro-Friendly

Put the menu down and get your wooden spoon out.

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What are the best supplements for HYROX?

Eating right is the most important thing for HYROX training. But if you want to enhance your nutrition even further, you could use supplements. Alpha Pre-Workout is great for a training boost, Total Protein Blend is designed to optimise recovery, and Pre-Workout Gels provide an instant hit of energy. We’ve also got plenty of protein snacks to help you get your intake when you’re on the go.

Take home message

More than your standard fitness event, HYROX is simply a must-try for anyone looking for something fun, demanding and rewarding.

Are you feeling ready for your first challenge. Of course you are. Register now for one of their upcoming events.

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Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

Monica Green
Writer and expert
View Monica Green's profile
Originally from London, Monica graduated from the University of Leeds with a degree in Philosophy. After discovering a love for the gym whilst studying, Monica was drawn to weight training which helped her hugely through stressful times as a student. From writing for a popular student site, Monica developed her skills as an author, writing trending feature pieces regularly. She is thrilled to be able to combine her love for writing with her passion for the gym. In her spare time Monica loves to cook, try out new restaurants with friends and explore new walking trails.
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