The fitness landscape is a whirlwind of trends, but few have captured the imagination of enthusiasts quite like Hyrox, which combines the rigours of running with the demands of functional strength exercises.
This innovative fitness competition has surged in popularity since it was conceived by by Christian Toetzke and Olympic medallist, Moritz Fuerste, in Germany in 2017.
Now stretching across more than 30 countries, Hyrox draws thousands of participants each year, proving its appeal transcends mere trendiness.
What is Hyrox training?
At its core, Hyrox is about blending endurance with strength - a carefully crafted challenge designed to cater to fitness lovers of all levels.
Each competition unfolds through a series of eight one-kilometre runs interspersed with stations featuring functional exercises such as wall balls, sled pushes, and burpee broad jumps.
According to ManofMany, this indoor fitness race promotes hybrid training that is inclusive and accessible. Participants wear timing chips, allowing them to measure their performance consistently across different venues.
Most competitors complete the Hyrox challenge in approximately 90 minutes, a time frame that reflects both the intensity and the gratification associated with such a workout.
The fitness landscape is a whirlwind of trends, but few have captured the imagination of enthusiasts quite like Hyrox.
Combining the rigours of running with the demands of functional strength exercises, this innovative fitness competition has surged in popularity since its inception.
Now stretching across more than 30 countries, Hyrox draws thousands of participants each year, proving its appeal transcends mere trendiness.
@crossfit.rising.o 📣📣 We are proud to announce CRO is now an official gym partner of HYROX 📣📣 Hyrox is endurance training that combines various functional movements with running to increase your fitness and prepare you for the ultimate fitness race! The specialised programming is geared towards all fitness levels - beginner to athlete - Your time is Now! As an added benefit, we welcome our CRO Fam to HYROX! @hyroxworld @hyroxsa #hyrox #hyroxsouthafrica #gympartner #endurance #training #fitnessrace #addedbenefits #crofam #growingstrong #risingtogether #newoffering #crossfitaffiliate #hyroxaffiliate #functionalfitness #new #theworldseriesoffitnessracing #forallfitnesslevels #letsgo #hyroxcoaching #hyroxworld #hyroxworkout #fitnessmotivation #fitnesstips #fitness ♬ original sound - CrossFit Rising Oak
Among the fitness enthusiasts who have championed the Hyrox trend is Asipile Vena, affectionately known as AsiFit.
The Makhanda-born influencer shared a series of her workouts as she trained for the competition in August, highlighting the event's growing popularity within the fitness community.
It was fascinating to witness the dedication and effort that goes into preparing for these events and all I can say is: “Respect, to anyone who religiously train for such”.
@asiphile_vena Documenting my #hyroxtraining ♬ original sound - AsiFit
Peter Day, an Australian competitor, highlights how the rise of functional fitness is pivotal to Hyrox’s success.
“This style of training emphasises natural movements and real-world applications, making it more relatable for everyday individuals,” he explains.
The workouts push beyond traditional cardio or weight routines, resulting in a more comprehensive fitness experience.
Unpacking the benefits of Hyrox
Hyrox training offers an all-encompassing workout targeting key fitness components such as power, endurance, conditioning and speed.
Here are several notable advantages:
Improved cardiovascular endurance: The blend of running and functional exercises enhances heart health and stamina.
Increased functional strength: Exercises simulate real-life movements, promoting muscle growth and overall fortitude.
Community building: The competitive atmosphere fosters camaraderie, creating a supportive environment for participants.
Weight management: The high-intensity training can elevate metabolism and support fat loss when paired with proper nutrition.
However, Day cautions that the demanding nature of Hyrox should be approached thoughtfully, especially by beginners.
“Without adequate preparation and nutrition, one may risk burnout or injury,” he warns.
The eight exercise stations in a Hyrox race focus on functional strength and conditioning. These include:
- SkiErg
- Sled push
- Sled pull
- Burpee broad jumps
- Rowing
- Farmers carry
- Sandbag lunges
- Wall balls
This potent combination of aerobic and strength training is meticulously crafted to exhaust the entire body, enhancing both muscle conditioning and endurance.
Sample Hyrox workout session
If you're wondering what a typical Hyrox workout entails, here’s a structured session to kickstart your journey:
Segment distance/ exercise reps/ details
Warm-up five -minute light jog plus dynamic stretches. Focus on mobility and heart rate elevation.
Run 11 kilometre: Moderate pace
Station 1 sled push, 50 metres (75kg for men, 50kg for women)
Run 21 kilometre: Moderate pace
Station 2 sled pull, 50 metres (same weight as sled push)
Run 31 kilometre: Moderate pace
Station 3 burpee broad jumps, 80 metres
Run 41 kilometre: Moderate pace
Station 4 rowing machine, 1,000 metres
Run 51 kilometre: Moderate pace
Station 5 farmers carry, 200 metres (2 x 24kg for men, 16kg for women)
Run 61 kilometre: Moderate pace
Station 6 sandbag lunges, 100 metres (20kg for men, 10kg for women)
Run 71 kilometre: Moderate pace
Station 7 wall balls,100 reps (6kg for men, 4kg for women)
Run 81 kilometre: Moderate pace
Cool-down10-minute walk plus static stretches
Hyrox successfully merges running with functional strength training, appealing to a diverse audience of fitness enthusiasts.
It not only poses a unique challenge to participants but also nurtures community ties. Whether a seasoned athlete or a fitness novice, joining the Hyrox revolution could be the perfect opportunity to push your limits