What Is HYROX? A Beginner’s Guide to the Ultimate Fitness Race

What Is HYROX and Is It For Me?

HYROX is a global fitness competition that combines endurance and strength in a standardised race format. Unlike traditional races, HYROX challenges participants with a mix of running and functional workouts, testing both stamina and power. This simple combination of workouts make a HYROX competition accessible to anyone. Whether you're a fitness enthusiast or a competitive athlete, HYROX will challenge your limits in a unique way.

The race consists of 8 km of running, split into 1 km intervals, with a functional fitness challenge after each run. The objective? To complete the race as fast as possible. Is this for you? Take this simple quiz to find your level at HYROX.

How HYROX Works: The Race Format

Each HYROX competition follows the same structured format worldwide, ensuring consistency and fairness. Participants must complete the following sequence:

• 1 km run
• Ski Erg (1,000m)
• 1 km run
• Sled Push
• 1 km run
• Sled Pull
• 1 km run
• Burpee Broad Jumps (80m)
• 1 km run
• Rowing (1,000m)
• 1 km run
• Farmer’s Carry (200m)
• 1 km run
• Sandbag Lunges (100m)
• 1 km run
• Wall Balls (100 reps)

Participants compete against the clock, with official rankings and times recorded. The event is open to individuals, doubles, and relay teams, making it accessible to all fitness levels.

HYROX vs. CrossFit vs. Spartan Races: Key Differences

HYROX is frequently compared to CrossFit and Spartan Races, but each competition has distinct characteristics:

Feature	HYROX	CrossFit	Spartan Race
Primary Focus	Endurance and Strength	Power and Skill	Obstacle Racing
Competition Format	Fixed Race Format	Varied Workouts	Outdoor Obstacle Course
Running Distance	8km	Short Bursts	Varies (5km - 50km)
Strength Component	Sled Push, Farmer's Carry, Wall Balls	Olympic Lifting, Gymnastics	Rope Climbs, Sandbag Carries
Best Suited For	Fitness Enthusiasts, Runners, Strength Athletes	Functional Fitness Enthusiasts, Lifters	Outdoor and Adventure Races

Unlike CrossFit, which focuses on skill-based lifts and gymnastic movements, HYROX emphasises endurance and functional strength. And while Spartan Races test outdoor agility, HYROX challenges both power and cardio in an indoor setting.

How Fitness First Prepare You for HYROX

The HYROX Training Club at Fitness First is designed to help you train efficiently, simulating race conditions and optimizing your performance.

HYROX Training Club: Class Breakdown

• HYROX Foundational – Building base strength and endurance
• HYROX Power – Improve power with sled pushes, lunges, and carries.
• HYROX Engine – Increase cardiovascular capacity with high-intensity intervals.
• HYROX Complete – Experience full race-style workouts to refine pacing and transitions.
• HYROX PFT - Assess your overall race-readiness and improve fatigue management.

With expert coaching and structured programming, these classes help you build endurance, power, and race-day efficiency.

Is HYROX Right for You?

HYROX welcomes all fitness levels, with categories including:

• Open Division – Ideal for first-time competitors completing the challenge at their own pace.
• Pro Division – Designed for experienced athletes, featuring heavier weights and tougher challenges.
• Doubles & Relay – Perfect for those who prefer to compete as a team.

Not sure which level you're at? Find your level at HYROX.

Whether you're looking to challenge yourself or if you enjoy structured training and thrive in competitive settings, HYROX is the ultimate test of endurance, strength, and mental grit.

Find your next HYROX Training Club class at a Fitness First today!

Start Your HYROX Training Today

Are you ready to take on HYROX? Join HYROX Training Club at Fitness First to develop the endurance, strength, and race-day confidence needed to excel. Whether you’re preparing for your first HYROX competition or striving for a personal best, our expert-led training will help you succeed.