What do you train?
Unlike variable competition formats, HYROX always follows the same structure. That’s exactly what makes it so appealing: you can compare your time, analyze your pace, and work on weaknesses in a targeted way.
This is how a competition works
How do you prepare optimally for HYROX?
To assess your current fitness level and make it easier to get started in the world of HYROX, the HYROX Physical Fitness Test (PFT) was developed. This test gives you a realistic idea of what to expect in a HYROX race. The workout is a more compact version of the typical HYROX load.
HYROX Physical Fitness Test
These factors are crucial so your body can handle the intense load and you keep making steady progress.
Which shoes and clothing are the right choice..
Since HYROX is an indoor event, you don’t need weatherproof clothing. Much more important is lightweight, breathable sportswear that wicks sweat away quickly and stays comfortable even during intense workouts. Whether tight-fitting or a bit looser, what matters is that your clothing fits well, doesn’t slip, and gives you maximum freedom of movement for exercises like burpees, lunges, or wall balls.
One particularly important piece of kit is the right shoes. In a HYROX race, you cover a total of 8 kilometers of running, combined with functional workouts like sled push, farmers carry, or box jumps. That’s why many athletes choose running shoes or hybrid training shoes that perform well both for running and strength-focused exercises. Pay particular attention to good grip, stability, and enough cushioning so you have secure footing on different indoor surfaces. If you’re unsure which model best suits your training or race, it’s worth taking a look at our guide to running shoes for HYROX. There you’ll learn what really matters when choosing shoes and which features are especially important for the fitness race.
Alongside the right shoes, you’ll of course also find the right gear for your next race with us—from functional apparel to training essentials.
Q&A - Questions about HYROX!
The biggest difference from CrossFit competitions: HYROX is standardized.
While CrossFit workouts vary and often include technically complex exercises, the HYROX format stays constant and focuses on natural movement patterns.
That makes the sport more accessible, more predictable, more measurable, and comparable over the long term.
You don’t need any special gymnastics or weightlifting techniques—just solid basic fitness and mental strength.
HYROX combines aerobic load (running, rowing), anaerobic load (sled push, burpees, wall balls), and neuromuscular demands.
This trains your:
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-Cardiovascular system
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-Strength endurance
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-Coordination
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-Metabolic flexibility
Switching between a moderate running pace and high-intensity workouts challenges your body on multiple levels. With proper preparation and progressive training, HYROX can be a very effective and well-rounded form of training.
HYROX is aimed at anyone aged 16 and over who trains regularly and wants a clear competition goal.
Different categories make it possible to get started at different performance levels:
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-Open
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-Pro
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-Doubles
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-Pro Doubles
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-Relay
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-Adaptive
The goal is clearly defined: 8 kilometers of running and 8 workouts—in your fastest possible time.
Since the first event in Hamburg in 2017, HYROX has developed at breakneck speed and gained huge popularity all over the world. There are several reasons for this. At HYROX, everyone who feels up to the athletic challenge is welcome—whether they’re pros or simply fitness enthusiasts. No one is excluded; anyone can take part—provided they train hard, because otherwise the chances of finishing the demanding fitness race are pretty slim.
Because HYROX sets a clear goal to work towards, it’s very easy to stay motivated. Thanks to standardization, results can be measured and compared, and progress is easier to track. HYROX is also often done in a group, which further boosts the fun factor and motivation.
There’s no time limit at the fitness competitions, and you don’t have to qualify to take part. Everyone goes at their own individual pace, often loudly cheered on by family, friends, and other participants. And since every event has start waves for all age groups every ten minutes, you don’t need to worry about finishing last either.
