If you've been paying attention to the fitness world lately, you'll have noticed that HYROX is everywhere. From social media feeds to gym floors, the competitive fitness race that combines running and functional strength has become one of the fastest-growing sports events in the world — with more than 650,000 competitors taking part in the 2024/25 season alone.
Whether you're considering your first event or looking to improve on a previous time, here's everything you need to know — from the race format and how to train, to nutrition, supplements, and the confirmed UK dates for the 2026/27 season.
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 2024/25, more than 650,000 took part — making it one of the fastest-growing competitive fitness events in the world.
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 competitors 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). If you're new to HYROX, Doubles or Relay are a great way to experience the event before committing to a solo effort.
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 2026/27: Upcoming Events
The 2025/26 season has now concluded. Here are the confirmed UK dates for the 2026/27 season — ticket sales open soon.
Birmingham (NEC): 27th October – 1st November 2026. Ticket sales start soon.Birmingham Youngstars (NEC): 31st October – 1st November 2026. Ticket sales start soon. Sign up for early access.London (Excel): 2nd – 6th December 2026. Ticket sales start soon.London Youngstars (Excel): 5th – 6th December 2026. Ticket sales start soon. Sign up for early access.
UK events sell out fast — sign up for early access where available and keep an eye on the official HYROX race finder for ticket release dates.
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 "compromised running" element — the 1km run immediately after a tough station is where many athletes lose time.
Effective HYROX training typically combines three elements: building your aerobic base through regular running, developing functional strength across the eight stations, and practising the transitions between the two. The more you can simulate race conditions in training — running after lifting, or completing back-to-back stations — the better prepared you'll be on race day.
To get HYROX race ready, check out Myprotein's Hybrid Training Guide.
Or, take a look at what a week in the life of a HYROX competitor looks like:
Master HYROX With These Hybrid Athlete Programmes
Here's what a full week looks like for this HYROX champion...
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.
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 places unique demands on the body — combining endurance, strength, and repeated high-intensity effort across a single event. Getting your supplementation right across all three phases of training and competition can make a meaningful difference to both performance and recovery.
Prepare
Pre-workout supplements are designed to help you get the most out of every training session. For HYROX, where sessions often combine running and functional strength work, a good pre-workout can help support focus, delay fatigue, and prime your body for high-intensity effort. Look for formulas containing caffeine for alertness and beta-alanine for endurance.
For daily training support, creatine monohydrate is one of the most well-evidenced supplements available. It supports strength, power, and recovery — all of which are directly relevant to HYROX performance — and is best taken consistently every day rather than just on training days.
Perform
During a HYROX event, which can last anywhere from 60 minutes to over two hours, maintaining energy levels is critical. Carbohydrate-based energy gels and electrolyte supplements help sustain performance by replenishing glycogen stores and replacing the sodium, potassium, and magnesium lost through sweat.
Energy gels are particularly useful during the race itself — easy to carry in a pocket and quick to consume between stations. Electrolyte powders and tablets are ideal for both training and race day hydration.
Recover
Recovery is where HYROX races are won and lost over the long term. Consistent training loads require consistent recovery — and post-workout nutrition plays a central role in that.
Protein is the priority after training, supporting muscle repair and growth. For HYROX athletes, blends that combine protein with carbohydrates and electrolytes offer a practical all-in-one recovery solution, replenishing what the body has used across both the running and strength components. Whey and collagen blends are also worth considering for athletes looking to support joint health alongside muscle 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 one of the most rewarding challenges you can set yourself — whether you're a first-time competitor or chasing a PB. Preparation is everything, from your training and nutrition to your race-day supplementation and gear.
The 2026/27 UK season kicks off in Birmingham this October. Ticket sales open soon — keep an eye on the official HYROX race finder so you don't miss out.
8 Things I Wish I Knew Before My First HYROX Event
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Master HYROX With These Hybrid Athlete Programmes
Here's what a full week looks like for this HYROX champion...
