Hyrox is an 8km fitness race split up into 8 x 1km running intervals; at every interval there is a functional fitness exercise. There are 4 categories – Open, Pro, Doubles and Relay.
In the doubles category, each of you must run 8km together (maintaining a similar pace), but you can split the work at the fitness stations at any ratio you wish. In a relay, you build a team of 4, and each athlete must complete 2 runs and 2 stations. Each athlete must complete the run immediately before their assigned station, whilst the rest of the team is awaiting their turn in their ‘transition zone’. In a mixed doubles pair, both participants use the men’s weights for each exercise, though women are allowed to aim for the shorter wall ball target.
The aim of the race for everybody is to complete it as fast as possible! Below you’ll find some key tips on how to perform each hyrox station effectively so you can show up and hit your A game!
1000m Ski Station
• All divisions compete the same distance.
My top tips for the ski, if you’ve never performed them before, is to imagine you’re throwing a heavy slam ball onto the floor. You cannot change your damper settings once you’re set off. If you’re a solo hyroxer, pick a low damper setting to sustain your effort while fatigued. If you’re in a double, opt for a higher setting (5-6 for female or 8-10 for male) as you’ll get a chance to recover while you’re partner works.
50m Sled Push
• Men pro: 160kg.
• Women pro, men open, mixed open, and men/mixed relay: 152kg.
• Women open and women relay: 102kg.
My top tips for the sled push are to treat it like a weighted sprint! Stay low and as horizontal as possible and drive forward through the lower body. Cup the sled handles mid-low on the sled with your elbows and think short bursts of effort to maximise your energy!
50m Sled Pull
• Men pro: 153kg.
• Women pro, men open, mixed open, and men/mixed relay: 103kg.
• Women open and women relay: 78kg
The Weight Sled pull is typically where the most time and energy can be wasted. My top tips to nail this exercise is to have the rope beside your legs and to sit back with the rope to give you better leverage. Use your whole body and pull explosively with one hand whilst bracing with the other hand (don’t just tug the rope with the biceps), then step back as you pull for extra force. A handy mental tip is to look forward, not at the sled, otherwise it can begin to feel endless if the sled isn’t moving very far!
80m Burpee Broad Jumps
• All divisions compete at bodyweight.
My top tip when doing burpee broad jumps is to pace yourself! If you take the time to reset yourself between reps, you’ll go further with each jump, saving time versus doing multiple short jumps. You can choose to lunge into the burpee before the broad jump and preserve your energy!
1000m Row
• All divisions compete at the same distance.
My top tip with the rower is to not go out too hot, go slower with your strokes per minute (SPM) around 26-35 SPM max. Think power and strength in every pull, then use getting back to the ‘catch’ as the recovery. Drive with the legs, instead of pulling with the arms.
200m Farmers Carry
• Men pro: 2 x 32kg kettlebells.
• Women pro, men open, mixed open, and men/mixed relay: 2 x 24kg kettlebells.
• Women open and women relay: 2 x 16kg kettlebells.
My top tip with the farmers carry is to walk/run tall, keeping your kettlebells away from your sides to help engage with your lats. Your lats stabilise your shoulders, stopping your arms from swinging forward, which makes it easier to grip the weights. Also ensure that your thumbs are wrapped around the handle of the kettlebell as this creates the most secure grip.
100m Sandbag Lunges
• Men pro: 30kg Workout Sandbag.
• Women pro, men open, mixed open, and men/mixed relay: 20kg Sandbag.
• Women open: 10kg Sandbag.
My top tip when performing the walking lunges is to avoid taking small steps, as this will reduce the distance covered per step and mean you’ll need to take more steps. I would also recommend counting each step up to 10, and then repeat – so that you have small targets to aim towards. Breathe steadily at the top of each step. If you find yourself wobbling, breathe, brace and grip your toes into the floor when you plant your foot to help with finding your balance!
100 Wall Ball Throws
• Men pro: 9kg wall ball to a 10ft target.
• Women pro and mixed doubles: 6kg wall ball to a 9ft target.
• Men open, men doubles and men in a relay: 6kg wall ball to a 10ft target.
• Women open, women doubles and women in a relay: 4kg wall ball to a 9ft target.
The Wall Ball are a ‘make or break’ point in the race. It’s the final big push! My top tip to absolutely dominate this station is to first, take 1-3 deep breaths and compose yourself. Then squat deep first, before driving up powerfully, keeping your arms extended to catch the ball high. Break your wall balls into sets – ideally between 12-25 reps. If you’re going solo you might find it easier to think in sets of 15-20. If you’re in a double, after your first swap (and rest), you might be able to manage more reps in one go.
I’ve provided a lot of tips in terms of racing solo, but if you’re working a double - then it’s important to work to each other’s strengths. For instance, if one person is a stronger runner, then it might be best that they hit the station first to allow the weaker runner to rest before attacking their attempt. Or you may prefer to have the weaker runner perform first so they can rest before the next run, depending how many times you plan to alternate during each station.
Ultimately Hyrox is an endurance sport - the event demands an hour or more of mostly aerobic to anaerobic work, and it is very lower body endurance dominant. Your strength isn’t the limiting factor: sled push, sled pull and then you’re done! Hyrox tests repeatable efforts under fatigue, not max lifts. Hyrox is won on the runs. If you really want to hit your A-game in Hyrox, you need to train like an endurance athlete who lifts in the lead up to the event. Programme plenty of running volume over “gym training” volume, and threshold capacity over max strength training.
But above all else, it’s important to remember: in the moment, your Hyrox race will make you question your existence, it will hurt – but that’s good, it’s meant to! But once it’s over, you will be rewarded with the most incredible sense of euphoria and pride - you’ll want to do another one!
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