🏁 What Is HYROX? A Complete Guide to the Fitness Event Taking the World by Storm

Hayden Wilcox
Jun 4
3 min read

Updated: Jul 2

History: From Germany to Global Phenomenon

HYROX launched in Germany in 2017, created by Olympic medalist Moritz Fürste and event-industry expert Christian Toetzke. Originally rooted in hybrid training, the first HYROX saw 650 competitors in Hamburg. Today, it’s the world’s fastest-growing fitness race — with 80+ global events in 2025, attracting over 550,000 athletes and 350,000 spectators.

AT-HOME HYROX GYM SUPPLIES

1) Ski ERG Machine

2) Rower

3) Wall Ball

4) Sled

5) Sandbag for Lunges

6) Energy Waffles

7) Rope for Sled Pulls

Why HYROX Resonates

Accessible yet fierce: It blends running and functional workouts with less technical complexity than CrossFit, making it open to beginners and elite athletes alike.
Community-driven: Participants love the camaraderie - you compete against yourself, not just others .
Event consistency: Every race follows an identical, challenge-based format - perfect for setting goals and tracking progress.
Media-ready: High-quality event photography and storytelling make HYROX a social media favorite

🏋️‍♂️ What Does a HYROX Event Include? Every HYROX race follows the same sequence:

Station	Exercise	Reps/Distance
1	1 km Run	1 km
2	SkiErg	1 km
3	1 km Run	1 km
4	Sled Push	50 m
5	1 km Run	1 km
6	Sled Pull	50 m
7	1 km Run	1 km
8	Burpee Broad Jumps	80 m
9	1 km Run	1 km
10	Rowing Erg	1 km
11	1 km Run	1 km
12	Farmer’s Carry	200 m
13	1 km Run	1 km
14	Sandbag Walking Lunges	100 m
15	1 km Run	1 km
16	Wall Balls	75–100 reps

That's 8 km of running interspersed with 8 strength stations, ending in a final sprint.

💪 How to Train for HYROX

1. Run Smart, Run Strong

HYROX is more than strength—cardio rules. Prioritize:

Interval training, such as 8×1 km repeats
Endurance runs that simulate your race pace (~90 min)
“Compromised runs”, mixing jogging and functional work to mimic actual race fatigue.

2. Master the Functional Stations

The eight workout stations are key:

SkiErg
Sled pushes & pulls
Burpee broad jumps
Rowing
Farmer’s carry
Sandbag lunges
Wall balls

Incorporate them regularly into circuits or “HYROX simulation”

3. Strength & Grip Training

Heavy lifts and grip-focused work pay dividends. Include sleds, farmers’ carries, sandbag lunges, deadlifts, row variations, and wall.

4. Hybrid Conditioning HIIT

After runs, add HIIT like AMRAPs or EMOMs in a fatigued state to build.

5. Event Simulations

Recreate scaled-down or full HYROX circuits. Reddit users praise this strategy:

“Mimic the event as closely as possible… shorter distances of run, shorter intervals and lighter weights.”

📈 Why AQILFITNESS Is Your Ideal HYROX Coach

Mastering HYROX demands precise balance—running stamina, strength endurance, efficient technique, and energy pacing. Here's how AQILFITNESS helps you get there:

Tailored Programming: We assess your current fitness and create a HYROX-specific periodized plan that boosts cardio, strength, grip, and technical skills.
Professional Guidance: Our coaches—certified and HYROX-savvy—teach and monitor key movements like sled knee tracking, wall ball depth, and farmer’s carry efficiency.
Race Simulations: Weekly HYROX-style workouts prepare your body and mind for the real deal, minimizing surprises on event day.
Accountability & Motivation: Regular check-ins, performance tracking, and community support (online and in-person) keep you consistent.
Race Day Strategy: We help dial in pace, recovery strategies between stations, and mental toughness to finish strong and beat personal bests.

🚀 Ready to Crush Your Next HYROX?

Whether you're targeting HYROX North America or a local HYROX event, AqilFitness is here to guide you. We offer personalized coaching, HYROX-specific training plans, and race-ready conditioning designed to elevate your performance.

Contact AQILFITNESS today for a free HYROX consultation — let’s get you to the start line confident, strong, and ready to conquer your next HYROX!