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HYROX: From Training to Competition – Everything About the Fitness Race

Do you fancy a new sporting challenge that is varied and makes you work up a good sweat? Then HYROX is just the thing for you!

The fitness competition combines running with strength and endurance exercises and offers something for every fitness level.

Whether you compete solo, with a partner or in a team - HYROX is the perfect way to put your fitness to the test.

In this article, we'll tell you everything you need to know to get started with HYROX.

What is HYROX?

Two athletes training with a sled

HYROX is a fitness format that combines elements of endurance and strength sports and is designed to test your limits - and break them!

HYROX was launched in Germany back in 2017 - by Christian Toetzke and Moritz Fürste. Their aim was to create a fitness competition that was accessible to everyone and at the same time put the various aspects of physical fitness to the test.

HYROX has since become one of the fastest growing fitness sports in the world, with races in more than 11 different countries and over 30 different cities.

What does the name HYROX mean?

The term "Hyrox" is made up of "High" and "Oxygen", which refers to the high physical exertion and intensive endurance component of the competition.

The exercises are designed to target different muscle groups and challenge both strength and endurance in equal measure.

What do you do at HYROX?

Overview of the course of a HYROX race

A HYROX competition is divided into eight stations, each separated by one kilometer of running.

This means that you run a total of eight kilometers while performing various fitness exercises. Each exercise challenges different muscle groups and abilities.

Here are the details of the individual stations:

  • SkiErg: This exercise simulates cross-country skiing and mainly works the upper body muscles.

  • Sled Push: Here you push a heavy sled over a certain distance, which mainly challenges your leg and core muscles.

  • Sled Pull: Similar to the sled push, you pull a heavy sled, which works your back and arm muscles.

  • Burpee Broad Jumps: This combination of burpees and broad jumps is extremely strenuous and challenges your entire body.

  • Rowing: Rowing on the rowing machine is a great exercise for endurance and strength, especially for the upper body and legs.

  • Kettlebell Farmers Carry: You carry heavy kettlebells over a certain distance, which trains your grip strength and core stability.

  • Sandbag Lunges: Lunges with a sandbag on your shoulders train your leg muscles and balance.

  • Wall Balls: This exercise combines squats with throwing a medicine ball against a wall, which challenges your endurance and muscle strength in equal measure.

Why should I try HYROX?

Woman carrying two kettlebells

Are you looking for something that challenges you both physically and mentally and is a lot of fun at the same time? Bingo!

Here are some reasons why you should try HYROX:

  • Pure variety: HYROX offers you a workout that never gets boring. The variety of exercises not only keeps your body on its toes, but also your mind.

  • A community that supports you: Like CrossFit, HYROX is more than just a competition It's a growing community of fitness enthusiasts who support and motivate each other. At the events, you'll meet like-minded people who share your passion for sport - the atmosphere is electrifying.

  • Measurable progress: Another advantage of HYROX is that you can clearly measure your progress. Every competition is a chance to beat your previous best time and see how far you've come.

  • Holistic training: HYROX is a comprehensive workout that covers all aspects of your fitness. From endurance to strength to functional exercises - your whole body is challenged. This makes HYROX the perfect workout if you want to be fit in more than just one area.

  • Health benefits: As well as increasing your fitness, HYROX has numerous health benefits. The intensive training strengthens your cardiovascular system, builds muscle and burns calories. It also boosts your mental strength and stamina.

Who is HYROX suitable for?

Two athletes who train

Let's start with the good news: HYROX really is suitable for everyone, regardless of your current fitness level!

Whether you are a complete fitness novice or an experienced athlete - HYROX offers you the perfect platform. The only requirement is that you are at least 16 years old.

Here are some reasons why HYROX is ideal for different target groups:

  • Fitness beginners: If you're just starting out with fitness, HYROX is a great way to get started. The mix of endurance and strength exercises ensures that you build a solid foundation while being challenged at the same time. You can train at your own pace and build up gradually.

  • Experienced athletes: For experienced athletes, HYROX offers a demanding and varied challenge. The combination of different disciplines ensures that you test and improve all aspects of your fitness.

  • Community lovers: HYROX is not just a competition, it's also a community. If you love training with others and pushing each other, you'll love the HYROX community. The events are a great way to meet new people who share your passion for fitness.

  • Goal setter: Whether you want to lose weight, build muscle or just get fitter, HYROX helps you set clear goals and work towards them. The structure of the competitions and the specific training allow you to measure your progress and continuously improve.

  • Adventurer: If you are someone who is always looking for new and exciting challenges, then HYROX is perfect for you. The variety of exercises and the intensity of the competitions ensure that you will never get bored.

HYROX training: How do I get started with HYROX as a beginner?

Man exercising on a treadmill

Eight kilometers of running and lots of exercises with crazy names in between - sure, HYROX can seem daunting at first glance. But don't panic, you can do your first HYROX too!

Here are some tips on how to get started with HYROX as a beginner:

  1. Start with the basics: Everyone starts small. HYROX combines running with various strength and endurance exercises. You don't have to master everything perfectly right from the start. Just start with the basics and work your way up step by step.

  2. Create a simple training plan: A good training plan is the be-all and end-all. To start with, it's enough to train three times a week. For example: easy running on Mondays (e.g. 2-3 km), strength training for the whole body on Wednesdays (e.g. squats, press-ups, sit-ups) and HYROX-specific training on Fridays (e.g. burpees, sled pushes, rowing).

  3. Integrate HYROX-specific exercises: HYROX consists of eight different exercises that you can integrate into your training. Simple variations of the exercises are enough to get you started: - Running: Start with short distances and increase slowly. - SkiErg: If you don't have access to a SkiErg, replace the exercise with jumping rope. - Sled Push and Pull: Use a heavy object that you can push or pull instead. - Burpee Broad Jumps: Just do regular burpees to build up your stamina. - Rowing: Rowing machines are available at many gyms, otherwise you can replace the exercise with rowing with bands or dumbbells. - Kettlebell Farmers Carry: Simply take two dumbbells and do a few rounds with them to train your grip strength. - Sandbag Lunges: Use a dumbbell or other heavy object. - Wall Balls: Prepare by doing squats with weight.

  4. Set yourself achievable goals: Set yourself small, realistic goals that you can achieve bit by bit. For example: "I want to be able to run 5 km in two weeks" or "I want to do 10 clean burpees". Write down your goals and check your progress regularly.

  5. Find a training partner: everything is more fun when you do it together! Ask a friend if they would like to train with you. You can motivate and support each other. If no one around you is interested, there are many online communities and local groups that train HYROX.

  6. Pay attention to your diet: A balanced diet will help you achieve your fitness goals. Eat lots of vegetables, fruit, protein and whole grain products. Make sure you drink enough - especially after intensive training sessions. A good diet will give you the energy you need for your HYROX training.

  7. Listen to your body: HYROX is intense, so always listen to your body. If you are in pain or feel exhausted, give yourself a break. Overtraining will get you nothing but injuries. Make sure you get enough sleep and recovery. Recovery is just as important as the training itself.

  8. Sign up for a competition: Nothing motivates you more than having a specific goal in mind. Find a HYROX competition near you and sign up. This will give you a fixed anchor point and help you stay focused. The first competition doesn't have to be perfect - it's about gaining experience and having fun.

When and where do HYROX competitions take place?

HYROX competitions take place all year round all over the world. From the USA to Europe and Australia - the HYROX community is constantly growing and bringing the events to more and more cities.

Here are some of the hotspots you should keep in mind:

  • USA: Cities such as New York, Chicago, Miami and Los Angeles regularly host HYROX events.

  • Germany: As the home country of HYROX, a particularly large number of competitions take place here. Berlin, Hamburg, Munich and Frankfurt are just some of the cities where you can compete.

  • Great Britain: You can also take part in exciting HYROX events in London, Manchester and Glasgow and get to know the British fitness community.

  • Australia: Sydney and Melbourne offer you the opportunity to experience HYROX under the Australian sun. Perfect for combining sport and sightseeing!

  • Canada: HYROX competitions are also held regularly in cities such as Toronto and Vancouver.

The big championships

In addition to the regular competitions, there are also the big HYROX Championships, which bring together the best of the best.

These events are the highlight of the HYROX season and offer an incredible atmosphere - but you have to qualify!

  • HYROX World Championships: The ultimate event for all HYROX fans. The World Championships take place once a year and bring together the best athletes from all over the world. Here you can compete with the strongest and fastest HYROX participants and put your skills to the test.

  • HYROX European Championships: This event attracts the best athletes in Europe. It's a great opportunity to get to know the European HYROX community and compete at the highest level.

  • HYROX North American Championships: For anyone living in the USA or Canada, the North American Championships are an absolute highlight. This is where the best athletes on the continent come together to determine the champion.

How do I register?

Registering for HYROX competitions is very simple: visit the official HYROX website, select the event you want to take part in and register online.

The website also provides lots of useful information about the individual events, such as start times, exact venues and special regulations.

HYROX alone or in a team?

Group of athletes

You're ready to take on the HYROX challenge, but now comes the big question: do you want to go it alone or find a partner?

Here are the four different options available to you at HYROX:

Open - The standard HYROX challenge

The Open category is perfect for anyone who wants to take on the HYROX challenge, regardless of their fitness level. Here you can compete on your own and challenge yourself.

  • Who is it for? Ideal for beginners and intermediates looking for a doable yet challenging experience.

  • Advantages: You can set your own pace and focus entirely on yourself.

Pro - The advanced challenge

Things get really serious in the Pro category. The weights are heavier here, which makes the competition even more intense and challenging.

  • Who is it suitable for? For experienced athletes who are looking for a greater challenge.

  • Advantages: You can put your skills to the test and compete against the best HYROX athletes.

Doubles - The competition for two

In doubles, you find a partner and compete together. You run together but divide up the exercises. This option brings a great dynamic to the competition.

  • Who is it suitable for? Ideal for couples, friends or training partners who like to train together and support each other.

  • Advantages: You can motivate each other and share the load of the exercises, which makes the competition a little more accessible.

Relay - The team event

In the relay competition, you compete with a team consisting of four people. Each team member runs 1 km twice and completes two exercises. This option is perfect for promoting team spirit and mastering the HYROX challenge together.

  • Who is it suitable for? Perfect for groups of friends, families or colleagues who want to have fun together and push each other.

  • Advantages: The team aspect brings extra fun and motivation as everyone contributes and you achieve the goal together.

Are you ready for your first HYROX adventure?

Now you know everything you need to know about HYROX - from the different formats to the right training and tips for getting started.

Whether you're competing as an individual, in doubles or in a team, HYROX offers you an exciting opportunity to test and improve your fitness.

So, what are you waiting for? Sign up for your first HYROX competition and embark on an adventure!




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