What Is a HYROX Competition? Beginner-Friendly

The Hyrox competition has quickly became the next big fitness and performance workout consisting of a mix between traditional strength-based exercises and running. In this post, we’ll get into what is a Hyrox competition to see what the hype is all about.

If you’ve been seeing “HYROX” all over TikTok, Instagram, or your gym and thought…

“Okay but… what is it actually?”

You’re not alone.

I signed up for my first race barely knowing what is was.

So let’s break it down what a Hyrox competition really is.

So… what is a HYROX competition?

HYROX is an indoor fitness race that combines:

• Running

• Functional strength workouts

• Endurance

• And mental toughness (because yes… it gets spicy)

It’s the same race format all over the world. Whether you race in New York, London, or Germany, the structure is identical.

And yes, this race was originally started in Germany in 2017 and quickly expanded world-wide and now, as of 2026, we are seeing races in more than 11 different countries and over 30 different cities.

It’s the fastest growing fitness race is sport history.

Think of it like:

A fitness competition meets a road race meets “why did I sign up for this” energy.

But in a fun way.
Mostly.

How a HYROX race is structured?

Here’s the basic format:

You complete:

8 rounds of:

• 1 km run (basically like 2 laps around a track plus a little bit)

• 1 workout station (each round is a different exercise)

So it looks like:

Run 1 km → workout →
Run 1 km → workout →
(repeat 8 times total)

That’s it. That’s the race.

Simple on paper. Humbling in real life.

What are the workout stations?

The exact order can change slightly by year, but usually includes things like:

• Ski erg

• Sled push

• Sled pull

• Burpee broad jumps

• Rowing

• Farmer’s carry

• Lunges

• Wall balls

It’s functional fitness, nothing super fancy or technical, but very demanding when paired with running.

You don’t need to be a CrossFit athlete to do it.

You do need to be prepared to sweat in places you didn’t know could sweat.

And I would recommend getting comfortable being uncomfortable and pushing your body.

HYROX divisions (aka you don’t have to be elite)

This is where HYROX becomes way more approachable.

There are divisions for:

• Open – open division for anyone

• Pro – elite athletes

• Doubles – the Hyrox race is performed with a partner (completing the run together and splitting up the exercises)

• Relay – performed in groups of 4

• Age groups

• Sometimes women-specific categories

Weights and reps change depending on your division, so beginners aren’t doing the same loads as elite athletes.

Translation: you don’t have to be a monster athlete to participate.

The doubles division is a great starting point, especially if you are more nervous about competing or finishing the race. Having that partner with you the whole time encouraging and supporting each other makes it really fun.

You just need to be willing to train, show up, and find motivation and excitement for exercise.

How HYROX is different from CrossFit or Spartan

Let’s clear this up because it confuses a lot of people.

HYROX vs CrossFit

• CrossFit = constantly changing workouts + heavy technical lifts

• HYROX = standardized race + same format for everyone

HYROX vs Spartan / OCR

• Spartan = outdoor obstacles + mud + climbing

• HYROX = indoor + clean + structured + running + gym-style movements

HYROX lives in its own little category: fitness racing.

Who HYROX is actually for

Contrary to what Instagram might show you…

HYROX is for:

• Runners who want strength

• Lifters who want endurance

• Gym girls who want a challenge

• People who like goals

• People who like checking things off

• People who say “I just need something to train for”

You do not need:

• Six-pack abs
• A CrossFit background
• To be elite
• To be fast

You need:

✅ Consistency
✅ A training plan
✅ A little delusion
✅ A lot of snacks

Why people get obsessed with HYROX

Once you understand the structure, it makes sense why it’s addictive:

• Clear goal

• Measurable progress

• Tangible achievement

• Fun community

• Race-day adrenaline

• Bragging rights (important)

It scratches the same itch as a marathon, but with way more variety.

Is HYROX hard?

Short answer: yes.

Long answer: yes… but in a satisfying, character-building way.

It’s hard because:

• Running on tired legs is rude

• Sled pushes are personal attacks

• Wall balls at the end feel illegal

But it’s also empowering.

You finish feeling like:

“Wait… I just DID that?”

And that feeling is elite.

Give it a try!

If you’re curious what is a HYROX competition, you’re already the type of person who would probably love it.

All you have to do is sign up and start training.

It’s structured, challenging, community-driven, and gives you something to train toward that isn’t just “look toned for summer.”

And honestly?

There is nothing like crossing that finish line knowing you just ran + lifted + survived.