Hyrox 101: A Beginner’s Guide to the Race

If you're like and and preparing for your first Hyrox event, you might be feeling equal parts excitement and intimidation. Don’t worry; Hyrox is designed to challenge athletes of all levels, and with the right preparation, you’ll be crossing the finish line with confidence. In this post, we’ll cover the race format, what to expect on race day, and how to set yourself up for success.

What Is a Hyrox?

Hyrox is a fitness race that combines functional fitness and endurance. Hyrox events are held indoors, and the structure is the same for every competition. You’ll face the same format wherever and whenever you race:

8 Functional Fitness Events

8 x 1 km Runs

Total distance: 8 kilometres of running, interspersed with strength and endurance challenges.

The Hyrox Race Format

Here’s how the event breaks down:

1. 1 km Run

2. SkiErg: 1,000 meters

3. 1 km Run

4. Sled Push: 50 meters

5. 1 km Run

6. Sled Pull: 50 meters

7. 1 km Run

8. Burpee Broad Jumps: 80 meters

9. 1 km Run

10. Rowing: 1,000 meters

11. 1 km Run

12. Farmers Carry: 200 meters with 2 kettlebells

13. 1 km Run

14. Sandbag Lunges: 100 meters

15. 1 km Run

16. Wall Balls: 100 reps

The weights vary depending on if you are competing in the Open or Pro category. If you are reading this you are most likely going to be competing in the Open category!

• Sled Push: Men 152kg Women 102kg

• Sled Pull: Men 102kg Women 78kg

• Farmers Carry: Men 24kg Women 16kg

• Sandbag Lunges: Men 20kg Women 10kg

• Wall Balls: Men 10kg/14lb Women 6kg/10lb

Tips for First-Timers

1. Pace Yourself

   • It’s tempting to sprint the first kilometer, but Hyrox is a long race. Start steady and save energy for the later stations.

2. Practice Transitions

   • Transitioning from running to functional fitness (and back again) is tougher than it seems. Incorporate “run-to-strength” intervals in your training to prepare your body for the switch.

3. Hydrate and Fuel

   • Bring a water bottle and energy gels to keep your energy levels up.

4. Master the Movements

   • Ensure you’re comfortable with the required weights and movements before race day. Focus on form to avoid unnecessary fatigue or injury.

Hyrox is more than a race—it’s a test of your fitness across endurance, strength, and mental grit. It’s also a fantastic way to connect with a global community of like-minded athletes. Whether your goal is to finish or compete for a podium spot, your first Hyrox event will leave you hungry for more.

Final ThoughtsHyrox is a challenging but rewarding event for fitness enthusiasts of all levels. Understanding the race format and knowing what to expect can help ease race-day nerves and boost your confidence. With the right preparation, you’ll not only survive your first Hyrox—you’ll thrive.

Are you ready to take on the challenge? Let me know in the comments how your training is going or if you have any specific questions about the event!