I have spent years in and out of the gym, trying the latest fitness trends. Consequently, my social media feed is often populated with shirtless, sweaty men promising to transform my workouts.
Then it started. First, the occasional video of athletes grinding through a series of Herculean tasks: pushing plate-laden sleds, collapsing through rowing machines, sprinting laps and throwing weighted balls on the inner wall of what looks like an airplane hangar. It’s a waterfall, I’m curious.
It looks like CrossFit, but it’s not. I found a newer, more durable Hyrox pair. Hyrox is a fitness race that combines running and exercise designed to train the body for everyday activities. And it seems to be everywhere – on TikTok, Instagram and group chats with protein-maxing friends.
To break it down for the uninitiated, I spoke with one of the founders of the sport and tried some classes myself.
What is Hyrox?
Founded in 2017 in Germany by Christian Toetzke, an endurance racer, and Moritz Fürste, an Olympic field hockey player, Hyrox is a competition that follows the same format everywhere.
The competition usually lasts for several days – up to nine in big cities. Athletes can register in one or more divisions: pro (elite), pro double (with partner), open or open double (both more accessible, with lighter weight), relay (team of four) and adaptive (for people with disabilities).
The race is divided into eight 1km runs and eight different exercises. After each round of running, you complete one of the following: pulling and pushing sleds, carrying farmers (holding kettlebells while walking), wall balls (squatting with overhead ball throws), rowing, wide burpee jumps, sandbag lunges and the SkiErg machine (upright rowing machine).
By the end of each race, which takes an average of 90 minutes to finish, competitors will run a total of 8km (about 5 miles) and complete eight strength and conditioning workouts. Most take place in giant indoor venues where thousands of competitors move on the same course in waves.
There is no “target” or “good” finish time, and no time limit. The main goal is simply to finish.
“The format never changes,” says Fürste. “You know exactly what awaits you on race day. But at the same time, it’s designed so that anyone who’s active can take part.” The result is a mix of athletes and first-timers striving together to create a “pretty unique atmosphere”, he said.
As a regular weightlifter and internet fried brain, I always try to break the monotony of my solo routine and get off my phone. Communal spin or pilates class can be fun, but without careful instruction, new exercises can be risky. Hyrox seems to attack the middle.
I decided to attend three training classes in a week. Here’s what I learned about Hyrox.
Why is Hyrox popular now?
Hyrox has exploded in the US for the past two years. For example, in New York, the number of participants will more than triple in size from 2024 to 2025, reaching 50,000 – the same as the NYC marathon, according to Fürste.
This could be due to several factors, according to Johry Batt, deputy global athletic director of the training gym called F45, which will start offering Hyrox training in 2024.
For one, the sport is “incredibly accessible”, he said. “The movements are functional and recognizable: running, rowing, sledding and carrying – things most people can learn and improve with good training.”
Because Hyrox is standardized, Batt said, the format travels well and allows athletes from around the world to measure their progress, or compare their finish times with thousands of others. Hyrox’s leveling system also “makes it welcoming for experienced athletes and people doing their first race”, he said.
The sport is also conducive to community building, says Fürste: “Once people experience a race, they usually come back and bring their friends.”
Is Hyrox beginner-friendly or for gym rats only?
Technically, anyone over the age of 16 can sign up. Competitors in the open division use more moderate weights than the pros. Sharing the work can be ideal for novices or small groups looking to train and compete together: double share the workload between two people, and relays between four. “Most athletes will usually be competing in doubles for the first time,” says Fürste.
In practice, though, it’s still challenging.
Running 8km alone requires some basic endurance. Then you should take on challenging functional exercises. Many newcomers train for weeks or months before attempting their first race, often combining running with circuit training that mimics the Hyrox station.
You don’t need a special gym to train, but gyms that offer Hyrox classes have all the right equipment, which makes it easy. Plus, it can be fun to be among like-minded people with similar goals.
The good news is that the movement itself is relatively simple. If you can squat, lunge, push and carry objects without injury or acute pain, you can theoretically finish the race.
To challenge yourself, you can then take your running pace. You can also add more weight to the sled. The key is to balance intensity and control and push your body outside of your comfort zone without sacrificing form.
Can someone make a Hyrox?
Like any serious fitness show, Hyrox isn’t for everyone.
“There is always some level of risk involved,” Batt, director of F45, said. “But the risk rarely comes from the sport itself.”
“Preparation is the key,” he said. “Smart programs, progressive training and proper coaching dramatically reduce the risk of injury.” It is also important to prevent burnout and overtraining.
Hyrox was created to be inclusive, says Fürste. Still, “people with serious chronic problems should assess whether it is the right decision for them to participate”, he said.
Jess Bell, Hyrox coach at F45 who has competed five times and taught over 1,000 classes, has worked with many people. “I’ve seen every body type, age, and fitness level compete in this race,” she said.
How is the Hyrox training class?
The Hyrox class I attended each lasted 45 minutes and followed a similar structure: three sets of 10 exercises, closely resembling those in the competition; each subsequent set was shorter than the last. A set consists of timed intervals at each workout station, followed by a short rest period.
Despite my lack of experience, I hoped my basic fitness (and adrenaline) would see me through – they didn’t.
I do a lot of weightlifting and am familiar with short, controlled sets. But I usually start and stop on my own terms, and cardio is an afterthought. For me, the Hyrox class was grueling. By the end of the class, I was completely out of breath, my form slipped and my speed slowed. At certain points, I had to stop completely.
But, I’m glad that I was able to finish every round, even as a newcomer. As I ran, pushed, pulled and carried weights from one end of the room to the other, I felt as if I could do anything. And if my algorithm is any indication, a lot of other people have fun too.
Hyrox classes and races can be loud. I prefer to exercise alone outside of rush hour, so it’s not my ideal environment. But for some, the environment is welcome, even exhilarating. “The competition can be busy and sometimes crowded, but the energy is unmatched,” said Bell, the F45 coach.
If you’re looking for endurance and the slightly masochistic satisfaction of sweating profusely with dozens, sometimes hundreds, of strangers, the Hyrox is a great choice. The format is straightforward enough to train, but challenging enough that the improvement is real.
The element of competition helps distinguish it from the solo program and can be motivating for some. It was a refreshing novelty for me. But in the modern fitness landscape that’s already filled with rankings and personal records, I’m afraid to compare myself to others. For me, the gym is where I hope to have that mentality – so I’ll probably keep it that way.
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