In recent years, HYROX has made a strong entrance into the fitness world as a competition that combines the best of functional training and cardiovascular endurance. If you're passionate about challenges and looking for a complete test of your strength, speed, endurance, and mindset, this article is for you. Discover everything you need to know about HYROX training, how to prepare, and why this competition is suitable for all levels!
What is HYROX?
HYROX was born in 2017 in Hamburg, Germany, as a response to a simple question: Why isn’t there a fitness competition with a fixed, measurable, and repeatable format worldwide?
Its founders, Christian Toetzke — a specialist in sports events — and Moritz Fürste — a two-time Olympic hockey champion — wanted to bridge the gap between endurance races and functional training. Their vision was to create an event accessible to both beginners and experienced athletes, where everyone faced the exact same challenge, regardless of location or date.
This is how the HYROX format was created: 8 kilometers of running, interspersed with 8 functional workout stations. This model, identical in every city where it's held, allows objective comparison of times and progress, creating a true global community of competitors.
Since then, HYROX has expanded rapidly across the world, gaining popularity among athletes of all levels and establishing itself as a groundbreaking reference in the world of competitive fitness.
The HYROX tests
HYROX is a fitness competition that combines running with functional exercises. The HYROX structure is always the same: you start by running 1 km and then enter the first workout station, continuing like this until the final exercise. This makes HYROX a very complete physical challenge that requires both cardiovascular and functional strength training. Want to know how it differs from CrossFit? We explain everything in detail in this other blog.
The tests that alternate with the 8km are:
| OPEN Test | Distance / Repetitions (Weight H/M) |
|---|---|
| 1. Ski Erg | 1000 m |
| 2. Sled Push | 4 x 12.5 m (50 m) (152kg / 102kg) |
| 3. Sled Pull | 4 x 12.5 m (50 m) (103kg / 78kg) |
| 4. Burpee Broad Jumps | 80 m |
| 5. Row | 1000 m |
| 6. Farmers Carry | 200 m (2 x 24kg / 2 x 16kg) |
| 7. Sandbag Lunges | 100 m (20kg / 10kg) |
| 8. Wall Balls | 100 repetitions (6kg / 4kg ) |
Training for HYROX
HYROX training requires a structured plan. It’s not just about running or lifting weights: you need to develop hybrid endurance—that is, maintaining performance over long periods while alternating between running and intense exercises.
Keys to HYROX training:
- Functional Running: Work on running technique and endurance, ideally in 1 km intervals with exercises in between.
- HYROX Functional Movements: Master exercises like sled push/pull, weighted lunges, wall balls, and burpee broad jumps.
- Circuit-Based Workouts: Simulate the HYROX course with station-based training.
- Mental Preparation: Train your recovery ability and focus under fatigue.
If you’re a beginner, there are HYROX training plans that start with lower volumes and gradually build up to the official format.
HYROX for everyone
One of HYROX’s greatest strengths is its inclusivity. There are different categories adapted to each participant’s level and goals:
- Open: Standard format, ideal for beginners and casual athletes.
- Pro: For more experienced athletes; includes heavier weights.
- Doubles: Teams of two split the workout reps.
- Relay: Teams of 4, each person completes 2 segments (2 km + 2 workouts).
Weight and repetition variations are adjusted according to the category, making the competition accessible to elite athletes and fitness enthusiasts alike.
Below we provide the weights for the PRO category:
| PRO Test | Distance / Repetitions (Weight M/F) |
|---|---|
| 1. Ski Erg | 1000m |
| 2. Sled Push | 4 x 12.5 m (50 m) (202kg / 152kg) |
| 3. Sled Pull | 4 x 12.5 m (50 m) (153kg / 103kg) |
| 4. Burpee Broad Jumps | 80 m |
| 5. Rowing | 1000 m |
| 6. Farmers Carry | 200 m (2 x 32kg / 2 x 24kg) |
| 7. Sandbag Lunges | 100 m (30kg / 20kg) |
| 8. Wall Balls | 100 repetitions (9kg / 6kg) |
In the Doubles category, each teammate uses the weight according to their sex and division (OPEN or PRO). In mixed pairs, both athletes use the men's Open weight, regardless of gender.
In the Relay category (teams of 4), each participant completes 2 km of running and 2 workouts from the total HYROX circuit. Each member performs one-quarter of the full event. The weights used are the same as those in the Open category. In mixed teams, each member uses the appropriate weight for their gender within the Open division.
Benefits of HYROX training
HYROX training provides a wide range of physical and mental benefits:
✅ Improved cardiovascular endurance
✅ Increased functional strength and power
✅ Better recovery capacity
✅ Development of discipline and consistency
✅ Fat loss and improved body composition
✅ Mental toughness under high effort
✅ Extra motivation from competition
Training with a clear and measurable goal like HYROX can boost your commitment and give new meaning to your workouts.
Tips for your first HYROX competition
Thinking about competing for the first time? Here are some key tips to prepare for your HYROX debut:
Before the Event:
- Start training 2–3 months in advance.
- Complete at least one or two full HYROX simulations before race day.
- Wear proper HYROX gear (comfortable shoes and clothing).
- Don’t overeat or drink too much right before—opt for something light and energizing.
- In the week leading up to the event, reduce training intensity to stay rested.
During the Competition:
- Pace yourself from the beginning—don’t go too hard on the first kilometers.
- Use transitions to breathe and recover.
- Know the circuit to avoid wasting time or doing extra laps.
- Stay mentally strong—the last 2–3 exercises are the most demanding.
After the Competition:
- Rehydrate thoroughly—your body will need it.
- Recover with a good meal, rich in carbs and protein to restore energy and support muscle repair.
- Rest your body will need time to recover after such intense exertion.
Equip yourself for HYROX with PICSIL technical clothing
In HYROX, you need to move freely, stay dry, and perform at your best. At PICSIL, we offer technical apparel designed to support you through every phase of the competition—from the runs to the functional workouts.
We have collections tailored to meet the physical demands of the sport:
-
Running Collection: lightweight, breathable, and comfortable garments, ideal for the 8 km race.
-
Crosstraining Collection: resistant, elastic, and functional clothing to safely tackle all circuit stations.
Our apparel is made to help you perform without distractions. Train and compete with the comfort and quality you need.
HYROX is more than just a trend—it’s a new way to compete, train, and grow within a community. Whether you're a beginner or a seasoned athlete, HYROX training can become your next big goal.
To give you that extra push, we’ve included a video that will definitely motivate you to take the first step. Try it and discover how far you can go!
If you're interested in the fitness world, HYROX training, and other functional workouts, follow us on social media and subscribe to our blog. We post tips, routines, updates, and everything you need to keep progressing as an athlete. See you there!
