What is Hyrox? Guide to training, running, and exercises
Hyrox is a competition format that combines functional strength training with running in a fixed format. It has quickly become popular worldwide, attracting everyone from fitness enthusiasts to elite athletes. In this guide, you will get a complete overview of what Hyrox is, how to train for it, which exercises are included, and how the race is structured.
What is Hyrox?
Hyrox is an international competition where participants complete 8 rounds of 1 km running combined with 8 functional workouts. Everyone completes the same course, which makes it possible to compare results across age and skill levels. It typically takes place indoors and demands a lot of both endurance and strength.
Are you interested in the upcoming event? Read our guide to Hyrox Copenhagen 2025.
Hyrox and running – more than just cardio
Hyrox includes 8 x 1 km runs, but it's not a traditional race. You have to run between each functional station, which requires effective pacing and the ability to switch between cardiovascular and strength work.
- The run demands your cardio and your ability to recover quickly.
- It's not about top speed, but about maintaining a steady pace throughout the competition.
- The alternation between running and strength is a challenge in itself.
Want to know more? Read our guide to Hyrox running.
Hyrox exercises – the 8 stations you need to complete
Hyrox always includes the same 8 functional exercises:
- SkiErg
- Sled Push
- Sled Pull
- Burpee Broad Jumps
- RowErg
- Farmers Carry
- Sandbag Lunges
- Wall Balls
Each station trains different muscle groups and challenges your endurance, technique, and mental strength. See techniques and training tips for all exercises here.
Hyrox training and workout – how to prepare
Hyrox requires a combination of running training, functional strength, and work capacity. Training should include:
- Intervals and tempo sessions to improve running endurance
- Training of the specific exercises, e.g., with light weight and high intensity
- Hyrox simulations: 1 km run + a workout station, repeated 8 times
Do you want a structured training program? See our complete Hyrox program here.
Hyrox vs CrossFit – what's the difference?
Both Hyrox and CrossFit combine strength and conditioning, but there are several differences:
- Hyrox has a fixed format, while CrossFit varies daily.
- Hyrox focuses on performance and pace, while CrossFit often involves more technique and Olympic lifts.
- Hyrox is more "predictable" and easier to train for in a structured way.
Read our full comparison between Hyrox and CrossFit.
How to get started with Hyrox?
- Find a gym or training partner that offers Hyrox-specific training.
- Start by training the 8 exercises and work on your running form.
- Sign up for an event and set a goal for your first time.
- Combine your training with the right equipment and comfortable clothing. See Barsk's t-shirts and tank tops.
Conclusion and further reading
Hyrox is an accessible but challenging competition format that demands a lot from the entire body. With the right training, mindset, and good equipment, everyone can participate and develop.
