What is hyrox and why has it become fashionable

Just a few years ago, the name HYROX was practically unknown outside some fitness circles. Today it fills halls, it can claim thousands of participants in competitions around the world and has become one of the most popular workouts among those looking for a complete physical challenge. Its success is no accident: it combines running, strength and endurance in a format accessible to athletes of different levels.

But what exactly is HYROX? Is it a competition, a training method or both? In this article, we look at what this discipline consists in, why it is gaining so many followers, what its benefits are and how to start practising it safely.

What is HYROX and what does it consist in

If you are wondering what HYROX is, the answer is simple: it is an international fitness competition that combines running and functional exercises in identical routes, regardless of the country where it is held. In total, the race alternates 8 kilometres of running, divided into sections of one kilometre, with eight functional workout stations that test strength, endurance, power and cardiovascular capacity.

When  people search for “what is HYROX and what is it for” on the internet, they really want to know if it’s just a competition… or also a way to train. The thing is that both things go hand in hand. In addition to official events, more and more gyms are offering sessions inspired by this format to improve overall fitness and prepare those wanting to participate in one of these events.

So, what is HYROX training?  It could be defined as a plan combining continuous running and intervals with functional strength and endurance exercises and seeks to develop a balanced performance and not specializing only in a physical capacity.

The eight workout stations

One of the keys to the success of HYROX is that the route always follows the same order. After each kilometre of running, the participants perform one of these challenging workouts:

1. SkiErg: it simulates the cross country skiing gesture to work on arms, the back and trunk
2. Sled Push: it consists in pushing a weighted sled for a certain distance.
3. Sled Pull: in this case, the aim is to pull the sled by means of a rope. 
4. Burpee Broad Jumps: a combination of burpees and forward  jumps that demands coordination and endurance.
5. Rowing: a complete cardiovascular exercise that involves a large number of the body muscles.
6. Farmer’s Carry: you have to walk with a weight in both hands, for strengthening grip, shoulders and core.
7. Sandbag Lunges: strides with a sandbag on the shoulders that test legs and stability.
8. Wall Balls: squats followed by throwing medicine balls against a wall.

Each season requires a change in the type of effort; the workout is physically and mentally demanding. However, this combination of intensity and variety, together with the community atmosphere generated in training and competitions, is one of the reasons why many participants say it is so appealing.

Differences with CrossFit

Although often compared, HYROX and CrossFit have different aims and characteristics.

The main difference is that HYROX is a standardized competition. All participants take exactly the same route, with the same distances and the same order of workouts. CrossFit, on the other hand, proposes very varied workouts (the so-called WOD, (Workout of the Day), which change daily and may include disciplines like weightlifting, gymnastics or exercises with rings.

Another important difference is accessibility. While CrossFït requires learning some complex movements before mastering them safely, HYROX uses relatively simple functional exercises, which makes it easier for people with diverse experience to get started. Which is why many people also want to understand exactly what a HYROX class is. In general, they are directed training sessions that reproduce part of the competition format, alternating running with functional exercises adapted to the group’s level. What’s more, you don’t need to compete to benefit from this type of training. 

Benefits for body and mind

Beyond the sports phenomenon, one of the reasons why HYROX is gaining followers is that it offers a very complete workout. By combining strength exercises with cardiovascular work, it allows you to develop several physical abilities in the same season. 

Among the main benefits are the following:

• It helps improve cardiovascular endurance thanks to running kilometres.
• It increases functional strength through exercises that involve large muscle groups.
• It helps promote coordination and balance.
• It helps build muscle power and endurance at the same time.
• It contributes to high energy expenditure during training.
• It breaks the monotony by combining different types of exercises in the same session.

In addition to the physical benefits, preparing for a competition of this type favours perseverance, discipline and the ability to manage effort. Completing each training session and checking your personal evolution often becomes an important source of motivation.

As with any intense physical activity, it is advisable to adapt the load to the individual’s level and respect the recovery time to avoid injuries.

How to start doing HYROX training from scratch

At first, HYROX may seem reserved for highly prepared athletes, but the reality is that anyone in basic physical condition can start training gradually. The key is to create a good physical base and increase the intensity little by little. You don’t need to master every workout from day one or train like you’re going to compete. 

If you want to start from scratch, these tips could be of use:

• Build a good cardiovascular base first by walking, jogging or running progressively.
• Incorporate basic strength exercises like squats, lunges, push-ups or deadlifts with the correct technique.
• Train your core to improve stability during functional exercises.
• Alternate days of greater intensity with days of active recovery.
• Prioritize good technique before increasing weight or speed.
• If you have access to a gym offering specific classes, being supervised by professionals will help you learn properly.

Remember that the most important thing is to progress little by little, don’t be in a hurry! 

Food to accompany training

A balanced diet is essential to perform well and recover properly. Complex carbohydrates (such as rice, pasta, oatmeal or potato), for example, provide the energy needed to tackle demanding workouts. Quality proteins, present in food like fish, eggs, legumes or lean meats, also favour recovery and maintenance of muscle mass. It is also advisable to include healthy fats from extra virgin olive oil, nuts or avocado, as well as consuming fruits and vegetables on a daily basis to ensure a good supply of vitamins, minerals and antioxidants.

Hydration, on the other hand, merits special attention. Drinking water before, during and after exercise helps maintain performance and facilitates recovery, especially in long sessions or with high temperatures.

HYROX has obviously managed to bring together the best of functional training and endurance workouts in a clear, measurable and motivating format. It doesn’t matter if the goal is to improve your physical condition,  personally improve yourself or cross the finish line in every competition: this sport shows that great challenges always begin with the decision not to give up.