If you’ve been hearing a lot about Hyrox but still aren’t quite sure what’s involved, read on to see if it’s for you
Has someone asked you to take part in a Hyrox event recently and you’ve just stared back at them blankly? Or maybe you’ve seen people posting on social media about taking part in a Hyrox event and ‘liked’ it without actually knowing what it was about.
While Hyrox is not a new trend – the very first event of its kind took place in Hamburg, Germany in 2018 – it has reportedly become the fastest growing fitness sport in the world, with races in more than 11 different countries and over 30 different cities.
So, what is it about this fitness trend that has surpassed so many others to become a global phenomenon? Here’s what we have learned:
What is Hyrox?
Hyrox is an indoor fitness competition that combines running and functional workout stations – participants run 1km and then complete a session at a functional workout station, and this is repeated eight times.
At the event’s functional exercise stations, participants are required to complete the following:
- 1 kilometre of running into 1 kilometre of SkiErg
- 1 kilometre of running into 50 meters of sled push
- 1 kilometre of running into 50 meters of sled pull
- 1 kilometre of running into 80 meters of burpee broad jump
- 1 kilometre of running into 1 kilometre of rowing
- 1 kilometre of running into 200 meters of kettlebell farmer carry
- 1 kilometre of running into 100 meters of sandbag walking lunge
- 1 kilometre of running into 100 wall balls
All participants complete the running and stations but weights and repetitions can differ based on the division. There are two levels in Hyrox – Open and Pro – and the main difference is that the Pro’s weights are heavier. Hyrox can be done solo, in doubles or as a relay.
Where did the name come from?
Despite often appearing in capital letters, Hyrox is not an acronym for anything. In fact, it’s a portmanteau of the words ‘hybrid’ and ‘rockstar’. The name is a combination of ‘hybrid’ and ‘rockstar’. It was reportedly devised during a brainstorming session among the founding team.
How does it differ from Crossfit?
Micheál Dillon, owner of Kinetic Health and Fitness said: “When we look at the main difference between Hyrox and Crossfit, the biggest one would be that in Crossfit all the workouts/events are different so there is always new exercises and combination of exercises changing in every event. Whereas in Hyrox, the race in always the same, same distance in the runs, same exercises and weights. This means you know exactly what your training for in the race and if you do a number of Hyrox races, you can train to improve your previous time.
“The second difference between Hyrox and Crossfit is the skill level required. In Hyrox, the skill level required to complete the exercises is not particularly high so the barrier to entry is relatively low. In contrast to this, Crossfit workouts/events can have a huge variety of exercises involved so the skill/technique required is generally much higher.”
Can you do Hyrox even if you are just beginning your fitness routine?
Hyrox is suitable for both professional athletes and everyday fitness enthusiasts who want to take their training to the next level. Therefore, if you are starting as an absolute beginner with zero knowledge of gym equipment, it’s important to have an expert show you how to use each station correctly to avoid injury.
Micheál said, “I would not advise one of our clients to do the singles or doubles if they have little to no experience with the exercises involved or with running. As simple as it is, it’s still a challenging event and does require some training. Most people could participate if they gave themselves 8 to 12 weeks of training.”
For those who still want to take part, there are modified Hyrox Simulation events held in gyms and clubs around Ireland that beginners can participant in. There is also an Adaptive Division to celebrate the excellence and inclusivity of adaptive sports, with Hyrox retaining the right to issue wildcards to deserving athletes.
Can you train at home or do you have to be part of a gym to do Hyrox?
According to Micheál, you can do some training from home but it’s important to get practice in the eight different exercises involved.
“I would recommend looking up a gym that has the equipment or go a step further and find a gym running Hyrox workouts so you can have qualified coach there leading the session. The coach can help improve your technique, tailor exercises to your ability as well as give you advice around running, fuelling yourself to have enough energy and it’s always fantastic to train in a group for more support and fun.”
What is the benefit of being an ‘Official Hyrox Affiliated Gym’?
If a gym is an affiliated Hyrox gym, it gets access to an online portal with training programs/hyrox workouts and marketing material. It also has the legal right to use the Hyrox branding name for marketing. When it comes to ticket sales for the Official Hyrox Event in Dublin, affiliated gyms get pre-sale access 48 hours in advance of the general ticket release.
How much does it cost to take part in the Hyrox events taking place around the country?
A spectator ticket for Hyrox in Ireland typically costs around €20 per day, and to take part costs between €60-€140 depending on the level you are competing and whether you’re doing it solo or as a double.
There is one official Hyrox Event taking place in the RDS in Dublin from 13 – 16 November. Aside from that event, there are a lot of Hyrox Simulation events run by independent gyms around the country. These local events are a good option for people who cannot take part in Hyrox Dublin due to distance or ticket availability.
Each race is hosted indoors in large gyms or halls, creating a buzzing atmosphere where spectators can support you from beginning to end. This race format remains consistent across the globe, even enabling international leaderboards and a cumulative World Championships at the end of each race season.
Why is it so popular?
The combination of cardiovascular and strength training, the community element, the fact that it is competitive but achievable, and that it is inclusive of all fitness levels have all contributed to the popularity of Hyrox. Micheál believes the simplicity of the race layout and the low barrier to entry play a big part in it too.
“It doesn’t require months or years of going to the gym, learning techniques to get involved, so the majority of the population is able to participant once they have been doing some training,” he said. “The option of doing it as part of a doubles or relay means you can participate while breaking up the workout between two of four people therefore giving more rest throughout the event and reducing the intensity.
“It was incredible to see the interest in Hyrox. When the tickets for Dublin went on sale there was over 30,000 people in the online queue!”
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