Beyond the burn: decoding the HYROX hype

What is HYROX?

First introduced in Hamburg, Germany, HYROX has captivated fitness enthusiasts worldwide since 2017. Founded by former Olympic medallist Moritz Fürste and sports events executive Christian Toetzke, it has grown into a global competitive event, typically hosted in large-scale venues.

Dr Ramit Singh Sambyal, General Physician, ClinicSpots explains that HYROX is a structured fitness race combining running with specific functional exercises.

He adds that the overall idea behind HYROX is about building well-rounded fitness in a way that’s both consistent and easy to track.

How is HYROX different to CrossFit?

HYROX and CrossFit both prioritise functional movements – exercises rooted in everyday actions. These workouts engage multiple joints and muscles together, mirroring how your body naturally moves in daily life.

"This predictability contrasts with CrossFit's constantly varied workouts," he explains. "HYROX places a significant and consistent emphasis on sustained running alongside strength endurance - whereas other functional fitness programs might have more varied cardio elements.

"It's really trying to bridge the gap between traditional endurance sports and strength-focused training."

What is a HYROX race?

In a typical HYROX race, participants tackle eight workout stations between each 1-kilometre run, though the distances for the exercise stations vary.

The rules are simple - complete each run, finish the required work at each station, and follow the movement standards.

"The typical structure of a HYROX race is always the same," says Sambyal. "A 1-kilometre run, then one functional fitness station, repeated eight times. The order of exercises is usually consistent across events."

According to Sambyal, these stations are designed to target a specific area of your body.

How hard is HYROX?

While HYROX is promoted as suitable for all fitness levels, medical professionals recommend exercising caution before participating in a race.

Sambyal says you should have a solid base of cardiovascular fitness and some experience with basic strength training before attempting HYROX.

"However, HYROX does offer modifications and scaling options - such as lighter weights for the sled and sandbags," he adds. "A beginner should start with a gradual training plan and not hesitate to scale the exercises appropriately.”

How to train for HYROX

HYROX is physically demanding and places significant strain on both your heart and muscles.

Sambyal warns that participants will likely experience significant fatigue and muscle soreness. You may also increase your chance of musculoskeletal injuries - such as strains or sprains - due to fatigue or inadequate training.

"Overexertion and dehydration are also concerns," he adds.

Effective HYROX training requires building both running endurance and strength endurance tailored to the specific exercises.

Sambyal recommends a program that includes regular running, practice of HYROX movements with proper loading, and general strength and conditioning.

HYROX and heart health

Given the high intensity nature of HYROX, there's a chance it may jeopardise your cardiovascular health. However, these chances are relatively low if you don't have a pre-existing heart condition.

Sambyal explains that the rapid and sustained increase in heart rate during HYROX practices could leave those with undiagnosed cardiac issues vulnerable.

"You should take precautions before participating - especially if you're susceptible to heart disease," he says.

"If someone experiences these, they should stop immediately and seek medical attention from the event's medical staff," says Sambyal.