What is HYROX? The complete guide for beginners

In short: HYROX is a globally standardised fitness race in which eight kilometres of running are alternated with eight functional workout stations. The sport combines endurance, strength, and perseverance, and is accessible to both beginners and experienced athletes, provided preparation is built up realistically.

In 'Het Gooi' (The Gooi region) too, HYROX has grown rapidly in recent years. More and more recreational athletes, runners, and strength athletes from Laren, Blaricum, and Eemnes are specifically focusing their training on this hybrid competition format.

1. 1000 meter SkiErg — work on an indoor ski ergometer, with significant strain on arms, shoulders, core, and legs.
2. 50 meter Sled Push — push a loaded sled across the floor, heavy for the upper legs and back.
3. 50 meter Sled Pull — pull a sled towards you via a rope, with strong emphasis on the back, glutes, and grip.
4. 80 meter Burpee Broad Jumps — a combination of a burpee and a forward jump; a tough full-body exercise.
5. 1000 meter Row — endurance work on the rowing machine.
6. 200 meter Farmers Carry — carry two kettlebells over a measured distance, heavy for grip and core.
7. 100 meter Sandbag Lunges — lunges with a sandbag on the shoulders.
8. 100 Wall Balls — throw a medicine ball against a target height one hundred times, always built up from a squat.

Each station has an official distance or number of repetitions, and for most stations, a division-dependent weight and a fixed movement standard (for example: for wall balls, the hips must come below the knees with each repetition). As weights and standards can be adjusted per season, we recommend always consulting the official HYROX rulebook for current figures.

• Endurance — eight kilometres of running requires a solid aerobic base.
• Strength — stations like the sled push, sled pull, and farmers carry demand absolute strength in legs, back, and grip.
• Strength Endurance — one hundred wall balls or one hundred metres of sandbag lunges don't require one heavy repetition, but dozens consecutively, often already fatigued from running.
• Technique — an efficient sled push, a clean wall ball squat, or good rowing technique saves energy throughout the entire race.
• Pacing — starting too fast during the first kilometres will cost you disproportionately much time later in the race.
• Recovery Ability — between stations and runs, you need to quickly get your breathing and heart rate under control to tackle the next effort.

None of these qualities is sufficient on its own. A fast runner without a strength base will lose time at the stations; a strong strength athlete without endurance will lose time on the eight kilometres of running.

• Running accounted for approximately 59% of the total race time in this study, with the stations taking up the remaining time.
• A higher VO2max (a measure of aerobic endurance) was associated with a faster finish time.
• More accumulated endurance training volume and a lower body fat percentage were also associated with faster times.
• Maximal strength in this study showed no clear statistical correlation with the finish time, while the stations themselves did yield the highest lactate and exertion values.

Important to emphasize: this is one small-scale study, not large-scale, repeated research. The results provide an initial, cautious indication that endurance weighs heavily in the final outcome, but this should not be interpreted as "strength doesn't matter" — the stations themselves certainly demand strength and strength endurance, it's just that absolute maximal strength did not correlate strongly with total time in this specific, small sample.

• Open — the standard category for recreational participants, with lighter weights than Pro.
• Pro — for experienced athletes, with heavier weights at the stations.
• Doubles — two athletes together divide the eight stations and run the kilometres together (with a limited distance between them).
• Relay — a team of four athletes divides the eight running rounds and stations among themselves.

In addition, there are separate categories for women, men, and mixed teams. As exact weights, divisions, and potential new categories may change per season, the official HYROX website is always the most up-to-date source.

With a realistic build-up — gradually developing endurance, strength, and the specific movements of the eight stations — a first HYROX is an achievable goal for most healthy, reasonably active athletes.

Yes. The Open division is lighter loaded than the Pro division, and no minimum level is required to start. A gradual preparation of several weeks to several months, depending on your starting level, makes a first HYROX achievable for most healthy athletes.

How many kilometres do you run during HYROX?

In total, you cover 8 kilometres running, divided into eight rounds of 1 kilometre, each followed by a workout station.

How long does a HYROX take?

Most recreational participants take about one and a half hours to complete the entire race, although the exact time depends heavily on training level and division.

Do you need to be strong for HYROX?

Strength certainly helps with stations like the sled push, sled pull, and farmers carry, but HYROX is at least as much about strength endurance and endurance. Initial research suggests that endurance strongly correlates with the finish time, but the stations themselves do demand strength.

How do you start HYROX training?

Start by building an aerobic base (regular running or rowing), add strength training twice a week focusing on legs, back, and core, and gradually practice the specific movements of the eight stations, for example during a HYROX group class.