For several years now, a new competition format has been attracting sports enthusiasts: HYROX. A unique blend of running and functional exercises, it appeals to both seasoned athletes and amateurs seeking a challenge.
But what exactly is HYROX? Let's discover its principles, its process, and why it's so appealing.
What exactly is HYROX?
HYROX is an international fitness competition created in Germany in 2017. Its concept: combine 8 km of running with 8 functional exercises, to be performed in a specific order.
Each competition takes place indoors, in large halls, creating an atmosphere comparable to a marathon… but adapted to fitness.
The format of an HYROX race
An HYROX course always follows the same structure:
- 1 km run
- 1 functional exercise
- Repeated 8 times
Here are the 8 classic exercises of an HYROX race:
- SkiErg
- Sled push
- Sled pull
- Burpee broad jumps
- Rower
- Farmer’s carry
- Sandbag lunges
- Wall balls
Weights and differences between men and women in HYROX
HYROX aims to be accessible to everyone, but the loads vary by gender and category (Open or Pro). Here are the main differences:
|
Exercise |
Men Open |
Women Open |
Men Pro |
Women Pro |
|
Sled Push |
152 kg |
102 kg |
202 kg |
152 kg |
|
Sled Pull |
103 kg |
78 kg |
153 kg |
103 kg |
|
Farmer’s Carry |
2 × 24 kg |
2 × 16 kg |
2 × 32 kg |
2 × 24 kg |
|
Lunges (sandbag lunges) |
20 kg |
10 kg |
30 kg |
20 kg |
|
Wall Balls |
100 reps at 6 kg |
100 reps at 4 kg |
100 reps at 9 kg |
100 reps at 6 kg |
As you can see, men generally carry heavier loads and sometimes have to perform more repetitions (especially for Wall Balls). This helps maintain a good balance between challenge and accessibility for all profiles.
Why is HYROX so popular?
- Accessibility: no need to be an elite athlete, the race is open to everyone.
- Standardization: each event is identical worldwide, allowing performance comparison.
- Community spirit: the atmosphere is like a marathon with thousands of participants.
- Versatility: HYROX tests endurance, strength, power, and mental resilience.
Available categories
HYROX offers several formats to suit every profile:
- Individual (Male / Female)
- Double (in pairs, each performing half of the repetitions)
- Team Relay of 4
There are Pro categories (heavier loads) and Open categories (lighter loads).
Good to know: If you choose to participate in a mixed pair, the loads applied will be those of the men's category. This can represent a real additional challenge for the female partner, especially on the sleds and the farmer's carry.
How to prepare for HYROX?
Effective preparation must combine:
- Running: for endurance (5 to 10 km).
- Functional strength training: exercises like sled push, farmer's carry, wall balls.
- Specific HYROX WODs: chain cardio and strength training to accustom the body to alternating effort/running.
Useful dietary supplements for performing in HYROX
HYROX is a demanding event that combines endurance, power, and functional strength. A good diet is fundamental, but certain supplements can help optimize training and recovery:
- Protein powder (whey, casein): to support muscle recovery after intense workouts.
- Creatine: improves strength and power during exercises like sled push or wall balls.
- BCAAs / EAAs: useful for reducing muscle fatigue and promoting recovery during and after exercise.
- Electrolytes and mineral salts: essential to compensate for sweat losses and maintain performance during the race.
- Collagen: useful for protecting joints, tendons, and ligaments, which are heavily stressed during lunges, pulls, and heavy lifting.
- Omega-3s: promote recovery and reduce inflammation.
These supplements do not replace a balanced diet, but can be a real asset for progress and performance in HYROX.
Conclusion
So, what is HYROX? It's more than just a competition: it's a physical and mental challenge that combines running and functional fitness in a unique atmosphere. Accessible to all, it is attracting more and more followers worldwide.
If you like to run, lift, push, and challenge yourself, HYROX might be for you!