As an avid Crossfitter, eyeing up a rival functional fitness event like HYROX feels like something of a betrayal. I love the CrossFit way of training, but I also love a new challenge, and an 8km fitness race that features a different functional workout station every kilometer sounds like my kind of challenge.

On holiday recently, away from my usual CrossFit routine, I decided to try out a session created by HYROX master trainer Jade Skillen. The routine looked straightforward enough: A 1km run followed by 10 burpees, 10 push-ups and 10 lunges, repeated five times in total. The only fly in the ointment was that I’d be performing it on a woodland trail after a wet spell—not exactly the most appealing surface for burpees, but not bad enough to back out, so I set off.

How To Do Jade Skillen’s Bodyweight HYROX Workout

Five rounds for time:

• 1km run
• Burpee x 10
• Push-up x 10
• Lunge x 10

Three Things I Learned From This Bodyweight HYROX Workout

1. Compromised Running Is Harder Than I Expected

I train at a CrossFit box for 90 minutes or more at least five times a week  I regularly tackle long metcons featuring box jumps, wall balls and thrusters so I’m no stranger to leg-fatiguing workouts. 

That still didn’t prepare me for a sensation which I can only describe as trudging through treacle. The HYROX crowd call this “compromised running”, and it should be one of the key components of HYROX training. It’s hard, even by CrossFit standards, and it takes some getting used to.

2. I’m Not As Fast As I Thought

“Back in 30,” were the words I said to my partner as I left our yurt (after years slumming it in various tents it turns out I quite like glamping).  

I was not back in 30 minutes. 

I’m not a runner, but I’ve always comforted myself in the knowledge that I can run at a semi-respectable pace when called upon; a sub-50 10K or somewhere in the vicinity of 23 minutes when covering half that distance. 

Lately however, I’ve been focused on improving my CrossFit skills over running so haven’t run more than 800m in one go for a few months. 

Nevertheless, I confidently calculated a target time of 28 minutes based on a worst-case scenario of five-minute kilometers. Turns out I was way off. 

Each 1km took me an average of 25 seconds longer than estimated. I’m guessing that’s the impact of compromised running. That meant my finish time was just shy of 33 minutes. Not too bad, but not as fast as I expected. 

3. I Like Running

It’s a source of camaraderie among CrossFitters to groan every time running shows up in a metcon. As we’ve seen, there’s some work to do on the running front. However, I can’t help but enjoy the challenge, especially when there’s a mucky trail to explore.  

I found myself wending along a rickety wooden pathway covering a creek before leaping over logs blocking my path. The UK’s unpredictable weather hit me with bursts of sunshine, blustery winds and impromptu showers in turn—and I loved it.

Earlier this year, I made it through to the HYROX World Championships in Manchester, and boy was it a test. If you haven’t heard of the indoor fitness competition before, let me fill you in. It involves running 1km before completing a functional fitness test (for example, 100 wall balls) and then doing this seven more times. Each exercise element is different and will test different areas of your fitness. 

I’d class myself as a HYROX fan. I’ve competed nine times now (I know—addict), completing solo, relay, and same-sex and mixed doubles races. It’s safe to say I know the workout pretty well.

Making it through to the HYROX World Championships in a mixed doubles pair with my partner Paul Ratcliffe, who’s a PT and HYROX coach, was a great feeling. Luckily, Paul’s expertise was a godsend and he was partial to a helpful morning WhatsApp message telling me what I should be doing that day and when I should be resting!

We got through to the HYROX World Championships with a time of one hour and two minutes, and managed to knock a minute off our time on the big day.

While there are plenty of ways to train for HYROX, including attending HYROX gyms, if you’re planning on going it alone my experience may help. Ultimately, the key is to have fun with your training and on the day. HYROX is tough, but it’s not a prison sentence. Let your body recover between training sessions, stay well fed and hydrated, and make each of your workouts focused. 

And on the day itself, let the atmosphere, the crowd and the adrenaline take you further. (This guy found that out in his first HYROX race.) I promise you, you’ll enjoy it! 

My dad started me on my fitness journey. At the age of four I was racing him from the end of the road to our front door. Not long after that he was challenging me to press-ups, wall sits and 5K runs. At school I joined all the teams I could, and my infatuation with sport continued through university. If ever I found myself struggling, sport was my outlet.

More than 20 years later, we find ourselves equally obsessed with keeping fit. Dad may have vowed never to run a marathon again and he’s finished with Sunday League football after accepting his Achilles isn’t as well oiled as it once was, but he’ll still put in a shift of burpees, boxing or whatever else is put in front of him. 

When I completed my first HYROX—an indoor functional fitness race—I was surprised that he didn’t believe he was fit enough to complete one, so I challenged him to race in the next event with me. Here’s how he prepared for it. 

Training

Before signing up, my dad was completing up to six home workouts a week using the workout app Fiit, so his base level of fitness was obviously decent, but the moment we entered the race, he started fretting. He committed to 12 weeks of training and decided on five sessions a week which included:

• 30-minute interval runs on a treadmill
• 45-minute HIIT partner workouts, including some of the exercises from HYROX to improve his work capacity
• One weight-training session focusing on strength

A fitness professional may well have suggested a different approach to HYROX training and there are plenty of HYROX gyms you can otherwise join, but Dad felt he had enough information from friends and family to manage his own program.

Dad wasn’t bothered about his splits on the 1km runs, neither was he bothered about placing among the pros. His one goal was to complete the race knowing that he’d tried his hardest.

Race Day

My Dad felt confident about his physical ability going into the race, but he was less prepared for racing on a day when 3,500 people crossed the start line. “It’s difficult to concentrate because there’s a lot going on, unlike in the gym where you solely focus on you,” he told me.

All the same, there were still moments when Dad needed to dig deep and push through more challenging movements such as the sled push where I was lagging and needed him to take more of the weight. That’s the beauty of racing as a pair, you can work to each other’s strengths! Despite each having moments of struggle, we both beamed as we crossed the finish line. 

And Dad felt inspired after finishing. “Instead of believing I’m in a minority of people my age that try hard, I realize there are loads of people my age that enjoy pushing themselves. It really reinforced to me that excuses like, ‘Those events are for young people’ or ‘I can’t be that fit any more’ aren’t valid. There are no reasons not to do it”.

My Dad and I had a lovely weekend just us two—something we haven’t done since I was in my early teens. And we want to do better next time, which is why we’ve entered another!

There’s something quite enjoyable about watching other people tackle grueling workouts from the comfort of your couch, and workouts don’t come much more grueling than a HYROX event. Just ask the thousands across Europe and North America who have competed in the indoor fitness race.

Or see for yourself by live-streaming the HYROX World Championships on Friday 26th May, when some of the world’s top functional-fitness athletes will compete for the title of Elite World Champion and $85,000 in prize money. 

The event is being held in Manchester, England, and is the culmination of the 2022/23 World Series of Fitness Racing season, with 15 elite male and 15 elite female athletes qualifying for the aptly-named Elite 15 competition. 

You can watch the race live on the Red Bull TV app or SPONTENT’s Twitch channel. The women’s event begins 2pm EDT / 7pm BST, followed by the men’s at 3.15pm EDT / 8.15pm BST. 

“Our vision is to host the World Championships for HYROX in iconic cities across the globe, starting with Las Vegas last year, and I’m delighted to make Manchester the next location,” says HYROX founder Christian Toetzke. 

Here’s the sequence.

• Run 1km
• SkiErg 1km
• Run 1km
• Sled push 50m
• Run 1km
• Sled pull 50m
• Run 1km
• Burpee broad jump 80m
• Run 1km
• Row 1km
• Run 1km
• Farmer’s walk 200m 
• Run 1km
• Sandbag lunge 100m 
• Run 1km
• Wall ball 100 (male) / 75 (female)

Male Athletes To Look Out For In The Elite 15 Race

The face of the sport and reigning world champion is the US’s Hunter McIntyre. He’s also achieved HYROX’s fastest time of 54min 7sec, although he believes a time of 52 minutes is possible. 

“Hunter is the favorite—his combination of physical capacity and determination to win makes him a fearsome competitor,” says HYROX global head of sports Mintra Tilly, who contributed this HYROX workout and guide to HYROX training in her former role as master trainer. “If everything clicks on the day it’s his race to lose.”

McIntyre will face stiff competition from compatriot and perennial podium contender Ryan Kent, and the UK duo of Michael Sandbach and Graham Halliday.  

“Kent is a formidable athlete and has all the makings of a champion,” says Tilly. “He beat McIntyre at the US National Championships last year.”

Kent arrives in the UK having hit form at the right end of the season, running a PB of 56min 52sec in Houston.

Tilly told us Sandbach is quick out of the blocks and has been a consistent performer throughout the season, while Halliday has impressed with a series of sub-60min finishes. Both athletes will be hoping for a podium spot on home soil. 

Female Athletes To Look Out For In The Elite 15 Race

The elite female division is shaping up to be a three-horse race between Mikaela Norman, Lauren Weeks and Megan Jacoby. 

Weeks took ninth spot at last year’s World Championships while six months pregnant, with a time of 1hr 13min. She also has a European Championships win to her name this season, finishing in 1hr 1min. 

“One of the most respected athletes in the field and one of the nicest people off it,” says Tilly of Weeks. “I expect to see a big fight between her and fellow American athlete Megan Jacoby.” 

Former collegiate track athlete Jacoby holds the elite female HYROX world record, with a time of 58min 58sec, which also earned her bragging rights as the first woman to break the one-hour barrier. 

“If she can keep her focus and execute the race without mistakes, this might be her year,” says Tilly. “Few athletes can match her sheer physical capacity on the course.”

Another name that shouldn’t be overlooked is Kris Rugloski. The current World Champion surprised a lot of people in Las Vegas last year by taking the title despite not being one of the top-seeded athletes. 

“This year she qualified in 14th place with a best time of 1hr 5min, which she ran in Dallas,” says Tilly. “One of the strongest minds in the field. She will believe she can win and draw on all of her expert knowledge to make it happen.”

If you haven’t heard of HYROX by now—it’s an indoor fitness competition taking the fitness world by storm. It consists of eight serious exercise challenges (think 75 wall balls, 1,000m row and 200m farmer’s carry) with a 1km run between them. Oh, and there’s no rest—you’re aiming to complete the workout as quickly as possible. It’s a full-body challenge that tests stamina, endurance, strength and fitness. 

I’m a huge fan. It hurts so much, yet I still go back for more. With four HYROX competitions already under my belt, and four more to go this year including the mixed doubles race at the World Championships, I am constantly in HYROX training mode.

That means combining running with various exercises which feature in HYROX, so my body is conditioned to run when fatigued. It also improves my overall fitness, ensuring I’m primed for competition. This week, my HYROX workout was especially tough. I threw running, burpees and walking lunges together in what can only be described as one of the sweatiest workouts I have ever completed. 

Keen to try it? You need a treadmill and a set of dumbbells. Give yourself plenty of time—it took me about 40 minutes.

Warm-up

Run 1km at a steady pace. I set the treadmill speed to 12.5km/h, so it took just under five minutes.

The Workout

Repeat the below, four times, so in total you will have completed eight treadmill efforts and four lots of each exercise. 

1 Run 

Distance 600m

Set a speed that will leave you breathing hard by the end of the 600m. I increased my speed to about 15.5km/h.

2 Walking lunge

Reps 40

Stand holding dumbbells by your shoulders with your elbows pointing forward. Take a big step forward, bending your knees until your rear knee kisses the floor, and keeping your front knee directly above your ankle. Push up through your front heel and return to standing. Step forward into the next rep with the other foot, alternating sides each rep.

3 Run

Distance 600m

Maintain the pace established above. Try your best not to slow down because the aim is to train your legs to work under fatigue. 

4 Burpee

Reps 30

Stand, then bend over and place your hands on the floor next to your feet. Jump both feet back to land in the high plank position. Lower your body to the floor. Push through your palms to return to the high plank, jump both feet forward to your hands, then jump straight up. Land softly and go straight into the next rep.

HYROX is a competitive fitness event that’s rapidly gaining popularity. It's been dubbed the "world series of fitness racing", and the format is the same whether you’re competing in London or Los Angeles—eight 1km runs interspersed with eight workout stations. 

More than 40 events were held across three continents in 2022. Four more are scheduled for the UK this year, including a double header in London on 30th April and 1st May, and the annual HYROX World Championships in Manchester on 26th May. The competition then lands in New York for a June weekender, and rounds off the year in Dallas in November.

At the start of the year, I laced up for my first HYROX, held at the Central Convention Complex in Manchester. Here are 14 things I learned the hard way but wish I’d known beforehand—tips I hope will get you to the finish line of your first race in record time.

1. HYROX Is 50% Running 

It may not seem like it from the promotional pictures, but HYROX is a running race first, and a functional-fitness competition second. Much of the 8km has to be done while your calves, quads and hams are swollen with lactic acid accrued at each workout station. There’s plenty more running as you navigate the Roxzone too (the central area you return to after each run and workout station). That makes it considerably shorter than a half marathon, but considerably tougher than a 10K. 

2. Every Event Is Different

While the distance and workout stations remain the same, the event space used for each HYROX can vary wildly. In London’s ExCeL Centre, for example, two laps of the arena made up each 1,000m run. In Manchester’s more compact setting, each 1km required three laps of the Convention Complex (cue mass confusion for anyone who’d recently run the London course, like my doubles partner). The Roxzone set-up is likely to be different from race to race too. To avoid this easy pitfall, take some time to familiarize yourself with the course layout before you arrive on the day.

3. Practice Makes Perfect

Given you know exactly what’s coming, you can train for it. You can make it up as you go along in the park or your local leisure center, or seek out affiliated HYROX gyms that host HYROX-themed classes in the build-up to each event. Connected workout app Fiit has also devised a pair of four-week training plans in conjunction with HYROX, which I used to get race ready. These include eight HYROX Complete classes that’ll help you practice the exercises, rehearse the transitions, and judge if you’re physically and mentally ready for the real thing. 

• How To Train For A HYROX Event

4. Choose The Right Footwear

Given the distance you have to run, your trainers should be built for running first and lifting second. I wore a pair of Puma Deviate Nitro 2 running shoes, which are ultra-lightweight and built for speed while offering a medium level of cushioning. You want to avoid shoes with so much cushioning that they diffuse any power you can generate for the wall balls. When lacing up, make sure to use the eyelet closest to the ankle to ensure a secure fit because trainers are prone to slip off during the sled push.

5. You Don’t Need A Big Feed On Race Day

It’ll only slow you down. Instead, carb-load in the days leading up to the race, favoring slow-release carbs like sweet potato, brown rice and wholewheat pasta, and keep yourself well hydrated starting the night before. On the morning of the race, depending on your start time, keep it light. Yes, you’ll be on the move for well over an hour but your muscles will already have stored plenty of glycogen in the previous few days and there are energy drink stations throughout the Roxzone if you need a boost. If you plan to down a running gel just before kick-off, be sure to try them in your training sessions too. If you’re not used to them, they can upset your stomach—and you can’t stop the clock on race day for toilet breaks. 

6. Teamwork Is Vital

If you are competing in your HYROX race as a pair, rather than an individual, strategize every kilometer and workout station with your partner well before you get to the venue. Don’t leave it to the last minute (like we did). You’ll be far too busy navigating the bag drop, warm-up area and a last-minute dash for the loo to come up with a coherent plan. 

7. Time Penalties Suck

HYROX adds five minutes to your running clock with every time penalty, which will be impossible to make up no matter how hard you try. The most common infraction is running too few laps of the arena for each kilometer, which we did right at the start. The other, if in a pair, is running too far apart from your partner. To avoid the first, use the giant screen at the start line to track how many laps remain for each 1,000m. Your mind will be too scrambled to accurately keep tabs yourself. To avoid the second, run only as fast as your slowest team member. 

8. You Can’t Win It On The SkiErg Or Rower, But You Can Lose It

The 1,000m on the SkiErg (first station) and rower (fifth) can easily derail your race if you push too hard and gas yourself out. Instead, find a consistent, steady rhythm for each and use them to refocus your mind and breathing ready for the next station. 

9. Run Your Own Race

It’s easy to get swept up by the crowd. Everyone’s start time is staggered throughout the day so, while you might get going at 10am, you could be released to start the circuit when others are pushing hard for the finish line. Halfway through your HYROX, a horde of mixed-doubles athletes might suddenly pour into the arena—as they did during our race, causing mayhem. Amid the melee, my doubles partner charged after someone wearing the same-colored T-shirt as me, meaning I had to scamper after him to avoid another time penalty. Mind you, it was probably the kick we needed to atone for our earlier mishap. 

10. The Roxzone Demands Strategy Too

Just like when transitioning from swim to bike and bike to run in a triathlon, valuable time can be clawed back or lost in the Roxzone. Do you grab a drink before or after every kilometer? Do you bolt to each workout station or take a moment to regain your composure before each exercise? Devise a plan before you step into the Roxzone and if you’re doing it with a partner, communicate this with them so you’re on the same page. 

11. Brain Beats Brawn On The Sled

Your race can quickly become unstuck on the sled if your form is ropey. Keep your arms bent and hands close to your shoulders for the push, rather than with your arms straight. Keep your core engaged and back flat rather than rounded. Drive forward slowly but surely, one strong stride at a time, stopping as little as possible. Your thighs will be on fire by the finish and then it’s the dreaded sled pull, so use the next kilometer as active recovery, running at no more than 60% or 70% effort. 

12. The Sled Pull Is A Full-Body Exercise

This isn’t your traditional sled pull. It’s more akin to an old-fashioned tug-of-war. You have an area roughly 2m x 2m to work in and will incur a time penalty if you stray outside of the box so beware. Resist the urge to reel the sled in with just your arms or they’ll go limper than overcooked spaghetti in seconds. Instead, throw your full bodyweight into it. Hold the rope, lean back and move one step at a time as far as you can within the box, finishing with a firm tug of the rope once momentum is on your side. Move forward, pull the rope taut again, and repeat. 

13. The Race Starts In Earnest After The Sled Pull

Conquering the sled can be half the battle for some. Once that’s in your rear-view mirror, it’s time to step on the gas. Strength won’t be the limiting factor on any upcoming exercises—just your capacity for work and mental grit. Now’s the time to gradually up the tempo on each run. If you’re using a sports watch, track your pace per kilometer or heart rate zone and use this to judge if you can keep pushing or if you’ve kicked too early. 

14. The Buzz Of The Crowd Will Propel You To The Finish Line

It’s a cliché but it rings true. The vibe is infectious. HYROX may be in its infancy, but some races already had more than 4,500 participants and 10,000 spectators packing themselves into the arena. When you reach the wall ball station, near the finish, the crowd whips you up into such a frenzy you can almost ignore the searing heat in your thighs and lungs. Almost. Just know, the moment that ball hits the target on the final rep, you merely need to stagger a few paces over the finish line and crack a smile for the cameras to prove you’ve just conquered HYROX. The feeling is addictive. I’ll certainly be back for more. 

CrossFit has been hosting competitive fitness events like the CrossFit Open for more than a decade, but you’ll need to know your way around some technical barbell exercises to take part. Fitness race HYROX has burst on the scene with a more accessible format, letting people compete against each other at large-scale indoor events across Europe and North America. 

The sport alternates between 1km runs with functional movements – eight in total – including sled pushes, sandbag lunges and a stint on a rowing machine. By the end you’ll have run 8km, completed 80 metres of burpee broad jumps and worked through 100 wall balls, among other challenges. It sounds tough – and it is – but it’s a challenge that people of all fitness levels have conquered.

“One of the best things about it is that it’s accessible to everyone,” says HYROX UK master trainer Jade Skillen. “I’ve had athletes complete a HYROX event in times ranging from 60 to 180 minutes, and those have ranged from elite athletes to 60-year-olds doing their very first bit of fitness.”

Coach has plenty of HYROX-focused advice  including how to train for HYROX, a sample HYROX workout, and how a HYROX gym can help you prepare, but there’s another essential element to take into account.

“You’re going to accumulate leg fatigue as you go into the runs,” says Skillen. “This is called ‘compromised running’ and it’s the big differentiator in a HYROX event. Running feels different after pushing the sleds. Getting used to fatigue in the legs when running is super important.”

If you want to improve your compromised running but don’t have a sled in the shed, you’re in luck. Skillen has programmed a bodyweight workout that lets you develop this very quality. “This is a great little benchmark workout,” says Skillen. “Try it out and see how far you can get, then next time you come to it try and beat your score, even if just by one.”

Bodyweight AMRAP Leg Workout

You are aiming to complete as many rounds of the three exercises below as you can in 20 minutes. Add two more reps to the leg exercises every round.

“We are using two of the core HYROX movements combined with some running in this workout,” says Skillen. “You are going to steadily accumulate more and more reps before you reach the run, replicating the feeling of a HYROX event.”

Skillen has provided form guides to help you perform the movements correctly in the workout and in competition – the last thing you want is to fall foul of HYROX’s movement standards and incur a penalty.

1 Walking lunge

Reps 2, 4, 6, 8, 10… each side

Step forwards with one leg. You must keep the heel of the forward foot on the floor throughout the rep. Bend your knees to lower until your back knee touches the floor, keeping the shin of your forward leg vertical. Push through your forward heel to rise and bring your rear foot forwards to stand with your feet hip-width apart. The rep is complete when your hips and knees are at full extension, meaning you can draw a straight line between your ankles, knees, hips and shoulders. Alternate legs with each rep.

2 Burpee broad jump

Reps 2, 4, 6, 8, 10…

Stand with your feet shoulder-width apart. Lower and place your hands just outside of your feet. Kick or step your feet back so you are in a plank position. Lower your body to the floor so your chest and hips are touching the ground. Press through your hands to push yourself back to a plank position. Jump or step your feet forwards to they’re level with your hands again and return to a standing position. Take a two-footed jump forwards as far as possible.

“The HYROX burpee standard is very specific,” says Skillen. “You can’t put your hands in front of your feet to gain distance, so it’s worth practising this standard in your training.”

3 Run

Distance 300m

Run with your chest up and try to land on your midfoot – if your heel is the first thing hitting the floor, you are putting the brakes on. Find a controlled pace to run at. As the reps build the runs will start to become a recovery element of this workout. Finding a running pace that allows you to move well while recovering slightly will serve you well during a HYROX event. 

While runners have plenty of races to train for, there aren’t as many target events for the average gym-goer. Functional fitness competition HYROX looks set to change that. It’s building on its popularity on continental Europe by expanding in the US and UK, and the number of people taking part in its events is on track to more than double this year from 35,000 racers to as many as 90,000.

A HYROX event has a straightforward format: racers take on eight 1km runs alternating with eight exercises, such as a 50m sled push or 100 wall balls. Unlike the elite-level CrossFit Games, which require a mastery of technical barbell lifts, HYROX has been designed to be accessible for all fitness levels.

The buzz around the brand is hard to miss on social media. With sell-out events all over the world, you only have to do a quick scroll through TikTok (where the hashtag #hyrox has racked up an impressive three million views) to see just how popular it is.

Like any other endurance event, training is crucial and there are now 550 HYROX-affiliated gyms worldwide, promising to get people into peak shape ahead of competing. So what exactly happens at an HYROX gym and should you join one? We spoke to Darren Forder, founder of Forder’s Gym in Birmingham, to find out. 

What does a HYROX gym offer?

With an emphasis on HIIT, HYROX-affiliated gyms focus on the right balance of cardiovascular fitness and strength endurance to help people head into the race as well-rounded athletes. 

“We have a year-round programme with different training phases that run in line with the HYROX events,” says Forder, whose gym started offering HYROX classes last year. “We tailor the training so you’re constantly building and improving low-skill, big movements that require lots of practice, to improve your finishing time. Ahead of an event, we ramp up from base training to a race preparation phase to help you see results.” 

In the Birmingham gym, racers take one or two HYROX-specific classes each week alongside two of the gym’s existing strength classes. “In the sessions, we’ll simulate the event format so people can practise the movements and have a rough ‘personal best’ time to aim for at the race,” says Forder. “We mix up the races with sessions that focus on building aerobic capacity so training doesn’t ever get repetitive.”

What are the sessions like?

Some HYROX-affiliated gyms like Forder’s design their own workouts, while others use the brand’s official four-week training programme. A typical HYROX workout involves a 15-minute run, row and SkiErg warm-up. The session is then split into two parts: a full-body workout and a core-focused finisher.

An example workout involves completing four rounds of a 30-second kettlebell farmer's walk followed by a 30-second rest. This is followed by a 15-minute AMRAP round consisting of a 200m run, 15 wall balls, another 200m run, a 25m sled push, a 200m run and 15 more wall balls. 

Finally, the session wraps up with a killer abs blast. This could be either 50 sit-ups without rest or 30 bird-dog crunches per leg.

• Can you complete this HYROX workout in under 30 minutes?

What are the benefits of joining a HYROX gym?

While you can train for HYROX in any commercial gym, the big appeal of joining an affiliated gym is that you meet other competitors. “It can get lonely when you’re running on the track alone,” says Forder. “We have around 80 people on our programme and there’s a real sense of community here. We travel together to HYROX events and cheer each other on from the sidelines. Having that support definitely helps on the day.”

One member of the Forder’s HYROX programme, Peter Ke, who is 62, says that being on the programme has “really improved” his muscle strength, which has helped him on the stations at the event. 

Ke previously competed in endurance racing: triathlons, Ironman races and obstacle course racing. “Strength is something that I didn’t realise was missing from my training,” he says. 

“Since HYROX training, my times have improved. In Birmingham last year I completed the men’s singles event in one hour and 36 minutes. In the summer, I did it in one hour 19. I put that down to strategically training hard on the programme.”

Forder says that joining a programme can give you a goal to work towards. If you tend to wax and wane with motivation, having a purpose (and some healthy competition) can inspire a higher level of consistency.

It can make training for the events less of a headache too. “Most of the time, people come to us because they just want to get to know the HYROX equipment,” says Forder. “Our sessions take a lot of the planning out of training solo. Here, you turn up and everything’s ready and laid out for you.”

The programme pushes you out of your comfort zone too. “I’m fairly strict. If you’re joining us and doing the training, I expect to see you on the podium,” Forder says.

“People often need that encouragement to sign up for their first event. HYROX is the biggest thing most of our members have achieved in a fitness or sporting environment - it takes a bit of bravery to throw yourself into it.”

Find a HYROX gym near you

HYROX events are a great way to put your all-round fitness to the test. The format requires participants to run 1km and then tackle a functional exercise, eight times. The mathematically minded will have noticed that’s 8km of running in total, and you’ll actually be racking up even more distance through the exercise you do in between those runs.

The mass-participation format was founded in 2017 and puts on races at indoor arenas across Europe and the USA, with each event hosting up to 5,000 participants, plus spectators, which creates a terrific atmosphere. It launched in the UK in 2021 and after four sold-out events in 2022, HYROX is putting on three more in 2023.

The first is in Manchester on 28th January, and then HYROX heads to Glasgow on 11th February. Those events are sold out or on track to, so move fast if you want a spot, but if you miss out then the two-day event in London on 30th April and 1st May still has space. Along with these mass-participation events, the HYROX World Championship Race is taking place in the UK in 2023, in Manchester on 27th May.

If you’re excited to enter, keep in mind that it is a serious physical test. In addition to the running you need to complete the following eight challenges (we’ve included the male/female weights for the individual open category where applicable): 

1. 1,000m on the SkiErg 
2. 50m sled push (125kg/75kg, plus sled)
3. 50m sled pull (75kg/50kg, plus sled)
4. 80m burpee broad jump
5. 1,000m on the rowing machine
6. 200m farmer’s carry (2 x 24kg/16kg)
7. 100m sandbag lunge (20kg/10kg)
8. Wall ball (100 reps 6kg/ 75 reps 4kg)

It all adds up to an event that will challenge your strength and endurance to the max, and pacing yourself effectively will be crucial. 

Find a HYROX Race

How To Train For A HYROX Event

Preparing for a HYROX event requires careful planning to ensure you’re ready to tackle each and every station on the circuit, as well as all that running in between.

The best way to train for a HYROX is in person at a HYROX-affiliated gym, but if you don’t have one close by or the cost of a membership is beyond your means then FIIT, one of the best workout apps, has also launched four-week and eight-week HYROX training plans ($7.99/£7.99 a month). 

We spoke to HYROX master trainer Mintra Tilly to get some expert advice on how to train for the fitness race. 

What kind of training should you do before HYROX?

HYROX combines running and functional training which opens it up to a broad audience of fitness enthusiasts. Everyone can do it, even if you haven’t trained, though we don’t recommend that – you’ll be sore for days afterwards. 

How best to train for HYROX depends a little on where you’re coming from. If we were to start with a beginner or someone who’s not familiar with HYROX, the best thing to do is build their base fitness, building endurance and strength. 

Once you’ve built your base fitness, you can address your weaknesses and do less of what you’re good at. If you’re a great runner then you need to work on strength and the functional movements. And vice versa, if you’re stronger and a less accomplished runner.

What we don’t suggest is crazy technical lifts, like snatches or Olympic lifts. We stick with the basics.

Should you complete a full HYROX in training?

It doesn’t hurt to do the whole thing, just to know what it feels like. Obviously, it’s going to be totally different in the competition when the adrenaline kicks in.

If you don’t have all the equipment needed, then do a training session that mimics that amount of work. It’s around an hour and a half, on average, and you should challenge your body with different exercises and have some running in there.

How long does it take to train for a HYROX?

If you’re committed and you do three to four workouts a week, then eight weeks is enough, but if you really want to be well prepared, I would recommend 12 weeks.

How should you structure that training?

In an ideal world, I recommend periodisation. Take weeks one to four to get stronger. Don’t do much running or cardio. Then move on to the next phase in week five to eight, and incorporate the cardiovascular components. Keep one or two strength days, and then on the other two days ramp up the cardio. Then four weeks before the event, get specific. Do all the HYROX movements with running in between.

What parts of the event are people weakest at in general?

Exercise-wise, it’s the sled. Some people might not have the opportunity to incorporate that into their training and then it just hits you. And because it’s the second station, people go in too quick. The sled is unique: it hits your heart rate and your muscles at the same time. Do not underestimate the sled, and try to train with it so you know what it feels like.

Number two would be the lunges, because they can be overlooked. They’re towards the end, maybe an hour or an hour and 15 minutes in, and it’s 200 metres of lunging over and over again. At that point in the competition, you need to have that extra energy and your legs need to be able to manage that. So the lunges are something that you should focus on in training too. 

And then in third place, I’d say running. I mean, it’s so obvious, but people struggle!

Can you train for a HYROX at home?

My coach used to say no equipment is not an excuse, so in honour of him, I want to say it’s possible. If you have to do it all at home, think about time and muscle. Look at how long it takes to do a section, and then try to get your heart rate up and hit the muscles that exercise hits for that duration of time. 

For example, it takes people roughly four or five minutes to do the SkiErg section. So that means for five minutes, you would have to do something that targets your heart rate, and then also your arms. So I would do burpees with double press-ups. Be creative.

Do you need to consider how you fuel for a HYROX event?

People underestimate what completing HYROX does to your body and some who start in the morning just don’t have breakfast. You have to eat something in order for your body to not shut down. But don’t eat too much, because you’ll throw up. And drink! Hydration is a big thing. 

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If you are a functional fitness fiend on the look-out for mass-participation events that let you show off your abilities in the gym, then let us introduce you to HYROX. These unique events involve completing eight rounds of 1km runs each followed by a different functional exercise, and it’s coming to the UK for the first time this autumn.

There are events in London, Manchester and Birmingham to look forward to, but to ensure you really shine at them, you’ll need to put in the training. This savage workout from HYROX master trainer Mintra Tilly will give you a taste of the intensity of a full HYROX event while boosting your strength and fitness.

HYROX ROBYN Workout

The ROBYN workout involves doing six rounds of three exercises as fast as you can, with a notional time cap of 30 minutes. While you can take longer than that, Tilly recommends matching the work to your fitness level.

“You can scale down the intensity by reducing the reps or the total number of rounds,” says Tilly. “Ideally, to get the right stimulus you want to be finishing within the 25-to 30-minute time range. You can also dial up the strength focus by adding weights to the lunges with a barbell, dumbbell or any convenient object.”

1 Lunge

Reps 20

“The lunge is a staple lower-body move that helps develop balanced single-leg strength and development in the quads, glutes and core,” says Tilly.

“Start standing upright, holding dumbbells. Step forward and lower until your back knee touches the floor. Return to the start position and switch legs. Your knees and hips must be extended before switching legs, with your feet directly under your hips and shoulders. Each lunge equals one rep.”

2 Burpee

Reps 20

“Start in an upright standing position,” says Tilly. “Bend your knees and place your hands close to your feet, then jump your feet back. Lower until your chest touches the ground. Push off the ground, jump your feet forwards again, then jump straight up and raise your hands above your head. Make sure your knees and hips are fully extended on the vertical jump, and that your feet come off the ground. Focus on staying controlled throughout the movement and try to find a rhythm.”

See related 

• New Fitness Event HYROX Combines Running With Functional Fitness
• What Is Functional Fitness?
• Suspension Training: Build Muscle And Functional Fitness With These Workouts

3 Row/SkiErg/treadmill run

Distance 400m

“Depending on what you have available, perform one of the three cardio options,” says Tilly. “If you have all three available, do the exercise that needs most improvement – we test all three in a full race!”

HYROX’s first event in the UK will take place at the London Excel on 25th September 2021, with further events in Birmingham on 30th October 2021 and Manchester on 29th January 2022. Tickets start from £65 and can be purchased at hyrox.com