A few years ago, if someone was into being strong and fast and called themselves a “hybrid” athlete, or spent a lot of time on the rower and doing wall balls, they were probably into Crossfit or a similar functional fitness gym. Nowadays, they’re more likely into Hyrox. Hyrox is a new sport—not just a workout style—that has become popular.
Your gym or workout app, like Peloton, might have started offering Hyrox classes, or you might have seen the new Amazfit fitness tracker teased through a Hyrox partnership. Here’s what Hyrox involves, why it’s popular, and where to learn more if you’re interested.
Hyrox is a young sport started by a company holding a trademark for the name. It’s somewhat like Crossfit, which is also a company, not just a workout style. It’s speculated that Hyrox stands for “hybrid rockstar,” as “hybrid” describes athletes who aren’t strictly endurance or strength athletes, but a mix.
The company has not confirmed this. Reporting from Hybrid Fitness Media says the founders initially wanted the name “CuRox,” from the Latin verb currere, meaning to run. They referred to athletes as “roxstars” even then, so the theory is partly true. The name Hyrox came after a trademark dispute, and the first race was held at a trade fair in Leipzig, Germany in 2018.
Hyrox competitions are structured and predictable, unlike Crossfit competitions. You can compare your time in a Hyrox race to others, similar to a marathon. The race includes eight 1-kilometer runs (totaling about 5 miles) with stations in between:
1. 1 km run, then 1000 meters on a ski erg
2. 1 km run, then 50 meter sled push
3. 1 km run, then 50 meter sled pull
4. 1 km run, then 80 meters of burpee broad jumps
5. 1 km run, then 1000 meters on a rowing machine
6. 1 km run, then a 200 meter farmer’s carry
7. 1 km run, then 100 meters of lunges with a sandbag
8. 1 km run, then 100 wall balls
Elite athletes can complete this in about an hour, while average competitors take around 90 minutes. Weights depend on the division (men’s or women’s, pro or open). There are also doubles and relay options.
Hyrox workouts are challenging but not too complex. You won’t encounter barbell snatches or handstand walks like in Crossfit. This makes it beginner-friendly. The events mix strength and endurance, leaning toward endurance. Running is endurance-focused, but the eight stations require strength and power, so pacing is key.
Training with others is a big part of Hyrox’s appeal. A Hyrox race requires a rowing machine, ski erg, and a wall for wall balls, usually only found at specific gyms. Crossfit gyms and many commercial gyms can provide these. To find a nearby Hyrox club, visit Hyrox’s website locator. Also, check with gyms and fitness clubs for Hyrox classes or groups.