The Basics of Hyrox#
Hyrox isn’t new; it’s been around since 2017, but it’s recently gained popularity in the US. To understand what Hyrox is all about, we spoke with Bethany Robinson, CPT, an online fitness coach and Hyrox competitor in the UK, as well as Casey McNutt, MS, CPT, a HYROX Level-1 coach in Evans, Georgia. According to Robinson, Hyrox can be described as the “marathon of functional fitness.” It’s a well-rounded athletic competition that combines running and resistance training, making it both a cardio and strength workout.
- Hyrox is a four-part competition that includes pro, open, doubles, or relay categories.
- The competition involves running a total of eight kilometers (about five miles) and completing a series of eight functional exercises.
- The functional exercises, or “rox zone” exercises, are designed to hone muscular endurance, power, and overall strength, covering a range of human movements such as pushing, pulling, lunging, squatting, hinging, and carrying.
A Comprehensive Approach to Strength Training#
One of the standout features of Hyrox is its comprehensive approach to strength training. As McNutt explains, these functional moves are designed to build muscular endurance, while also improving power. The exercises are also designed to cover all patterns of human movement, making them more accessible and applicable to daily life.
| Exercise | Description |
| Sandbag lunge | A strength exercise that targets the legs and glutes, where you perform a lunge with a sandbag while keeping your back knee touching the ground. |
| Wall ball | A strength exercise that targets the entire body, where you perform a squat and press a weighted ball against a wall. |
A Comparison with CrossFit#
While Hyrox might seem similar to CrossFit at first glance, it has some key differences. As Robinson explains, Hyrox is more accessible and inclusive, with a focus on functional fitness that translates to daily life. CrossFit, on the other hand, is often more high-intensity and focused on Olympic weightlifting and powerlifting movements.
- Hyrox is more accessible and inclusive, with a focus on functional fitness.
- Hyrox does not involve Olympic weightlifting or powerlifting movements.
- Hyrox has a stronger emphasis on steady-state workouts, while CrossFit is more high-intensity.
Getting Started with Hyrox#
To get started with Hyrox, you can either find a Hyrox affiliate gym near you or do online Hyrox-style workouts. You can also join the official Hyrox Instagram accounts, such as Hyrox365, HyroxWorld, and HyroxAmerica, for workout ideas and suggestions. If you have a baseline knowledge of strength and conditioning, you can also train yourself in the Hyrox-style.
“It’s not as scary as it looks on social media,” says Bethany Robinson, CPT. “You can train intensely for it and try to get the best time possible, but it can also just be a fun goal.”
Preparing for a Hyrox Competition#
If you do decide to compete in a Hyrox event, be prepared to put in the work. According to Robinson, you should budget at least 12 weeks to prep before a competition, and ideally six months or more. Your training should include two to three days of running per week, with a mix of speed intervals, long easy runs, and tempo workouts, as well as two to three days of functional strength training.
- Run at least two to three days a week, with a mix of speed intervals, long easy runs, and tempo workouts.
- Do functional strength training for two to three days a week, focusing on building muscular endurance and power.
- Combine running and strength training workouts to get used to striding with tired legs.
Who Can Participate in Hyrox?#
Hyrox is not for everyone. If you don’t like running or don’t think you can learn to like running, it may not be the best fit for you. Additionally, people with a history of joint issues or injuries should seek advice from a physical therapist before participating. “It’s not a sprint, it’s a marathon,” says Bethany Robinson, CPT. “You don’t have to be a superstar athlete to participate.”
Conclusion#
In conclusion, Hyrox is a unique and intense fitness competition that combines running and resistance training. With its comprehensive approach to strength training and focus on functional fitness, it makes it accessible and inclusive for a wide range of exercisers. While it may not be for everyone, Hyrox can be a fun and rewarding way to challenge yourself and improve your overall fitness. So why not give it a try? With its numerous benefits, including improved cardiovascular fitness, increased strength, and mental toughness, Hyrox is definitely worth considering.
