Hyrox is growing fast across Europe and beyond. The format is simple, accessible and intense. No need to be a CrossFit® veteran or a marathon runner to give it a shot. Here's everything you need to know before signing up.
What exactly is Hyrox?
Hyrox is a standardized fitness racing competition. The format is the same everywhere in the world: 8 workout stations, each separated by a 1 km run. In total, that's 8 km of running and 8 functional exercises back to back.
The 8 stations in order:
- SkiErg — 1,000 m
- Sled Push — 50 m
- Sled Pull — 50 m
- Burpee Broad Jumps — 80 m
- Rowing — 1,000 m
- Farmers Carry — 200 m
- Sandbag Lunges — 100 m
- Wall Balls — 75 or 100 reps
The format never changes. You know exactly what to expect. That's what makes tracking progress from one race to the next so rewarding.
Which format should you pick?
Hyrox offers several categories to match every level:
- Open — Lighter loads, perfect for a first race
- Pro — Standard loads, for experienced athletes
- Doubles — In pairs, alternating stations (great way to start with a friend)
- Relay — Teams of 4, each athlete completes 2 stations + 2 km
For a first race, Open or Doubles is the way to go. It lets you enjoy the atmosphere without unnecessary pressure.
How to prepare for your first race
Build a solid cardio base
Cardio is the backbone of any Hyrox race. Running 8 km between high-intensity efforts requires a solid aerobic engine. Aim for 3 to 4 runs per week, between 5 and 10 km, at a comfortable pace.
Practice the stations
No need to simulate the entire race. Just integrate the key movements into regular training sessions:
- SkiErg and rower — Work on 1,000 m intervals
- Sled push/pull — If no sled is available, substitute with prowler pushes or hill sprints
- Wall balls — Sets of 25 to 50 reps to build local endurance
- Farmers carry and lunges — Use moderate loads over distance
Master the transitions
In Hyrox, the clock never stops. Time lost between stations adds up fast. Train to chain running and exercises with minimal rest. That's often where races are won or lost.
Common mistakes to avoid
- Going out too fast on the first kilometer. There are 8 km to cover in total. Keeping a steady pace is key.
- Underestimating the sled. Push and pull are the most physically demanding stations. Going in unprepared is costly.
- Skipping nutrition planning. A Hyrox race lasts 60 to 90 minutes. Proper hydration and carb loading the night before and race morning make a real difference.
Hyrox is one of the most accessible formats to experience competitive fitness. The course is fixed, categories fit every level, and the indoor atmosphere is electric.
Ready to give it a try? Browse upcoming competitions on the MBC Arena calendar and start preparing for your first race.
