In recent years, Hyrox has exploded in popularity, redefining what it means to be a hybrid athlete. At its core, what is a Hyrox workout? It’s a highly standardized challenge of 1 km run plus one functional workout station, repeated eight times in succession. From sled pushes and rowing to wall balls and ski-erg sprints, each heat tests your blend of strength and endurance—and you’ll need fuel on hand between efforts. That’s where a reliable shaker like the BlenderBottle ProSeries Shaker comes in clutch for mixing up intra-workout electrolytes or recovery drinks. With so many moving parts, only a focused, periodized training plan will keep you on track to crush your first Hyrox race—and that’s exactly what we’re here to build.

What Is Hyrox? Race Format Deep-Dive

So, what is a Hyrox race exactly? Think of it as the ultimate test of all-around fitness: a standardized competition format that pairs endurance running with functional strength movements. Every participant follows the same course—no modifications, no surprises.

The structure is simple but grueling: run 1 kilometer, complete a workout station, and repeat the sequence eight times. That’s the core of what is the Hyrox workout—a hybrid race combining consistent effort with full-body challenges. With thousands of athletes competing under identical conditions, it’s as much about strategy and pacing as it is about strength and stamina.

Station Breakdown: 8 Moves in 8 km

Each workout station in Hyrox is designed to push a different part of your body—and test your ability to recover on the run. Here’s a breakdown of the eight stations you’ll tackle in between those 1 km runs:

1. Ski Erg (1,000m)
   Mimicking Nordic skiing, this station demands upper-body endurance and full-body coordination. It’s deceptively tough after seven previous efforts.

2. Sled Push (50m)
   Load up a weighted sled and drive it forward using your legs, glutes, and full-body power. It’s a test of brute strength and sheer will. 

3. Sled Pull (50m)
   Using a rope or strap, you’ll pull the same sled over a set distance. This move targets the back, grip, and core while spiking your heart rate. 

4. Burpee Broad Jumps (80m)
   Drop into a burpee, explode up, and jump forward repeatedly. It’s one of the most taxing stations, combining cardio, coordination, and mobility.

5. Rowing (1,000m)
   Settle into the rower and maintain a strong, steady stroke. Efficient rowing technique is key to conserving energy for the second half of the race.

6. Farmers Carry (200m)
   Grip a pair of heavy kettlebells or dumbbells and walk a set distance. This challenges grip endurance, shoulder stability, and core control.

7. Sandbag Lunges (100m)
   Strap on a weighted sandbag and perform walking lunges across the designated course. It hammers your legs, especially after all the previous stations.

8. Wall Balls (100 reps)
   The final station—squat down with a wall ball, then launch it to a target overhead. It's high-rep, high-burn, and the last push before the finish line.

Together, these eight stations form the backbone of the Hyrox workout—a race that blends the predictable structure of traditional endurance sports with the dynamic, full-body demands of functional fitness. Each movement taxes your body in a different way, making strategic training and pacing essential if you want to crush your time on race day.

Why Hyrox Training Is Different

Is Hyrox CrossFit?

Is Hyrox CrossFit? Not exactly. While both emphasize functional fitness, Hyrox and CrossFit serve very different purposes. CrossFit is built around constantly varied workouts that mix Olympic lifting, gymnastics, and metabolic conditioning—no two days are the same. In contrast, Hyrox is a standardized race format: eight 1 km runs, each followed by a fixed workout station. That predictability is what makes Hyrox unique—athletes can train with precision for a known outcome, much like prepping for a 10K or triathlon.

Hyrox vs. CrossFit

Both Hyrox and CrossFit share a foundation in compound movements, strength endurance, and mental grit. However, there are some key distinctions:

• Training Focus:

  • CrossFit: Emphasizes variety, often with technical lifts like snatches and muscle-ups.

  • Hyrox: Focuses on efficiency and endurance across the same eight functional stations.

• Scoring:

  • CrossFit: Uses points across multiple workouts.

  • Hyrox: Is a timed race—you’re simply racing the clock (and others).

• Audience:

  • CrossFit: Tends to draw gym-centric athletes with strength backgrounds.

  • Hyrox: Appeals to endurance athletes, runners, and functional fitness fans looking for a measurable, repeatable challenge.

Hyrox vs. Marathon & Obstacle Racing

If CrossFit is chaos and a marathon is pure endurance, Hyrox sits somewhere in the middle. Like a marathon, Hyrox follows a strict, measurable structure. But unlike running-only races, it throws in heavy sleds, ski ergs, and sandbags. Compared to obstacle course racing (like Spartan), Hyrox ditches the mud, climbs, and unpredictable terrain for a clean, indoor format where pacing, stamina, and transition strategy take center stage.

Hyrox blends the best of both worlds: the discipline of race training with the intensity of strength-focused workouts.

How Much Is Hyrox? Typical Fees Explained

How much is Hyrox? Registration fees vary by country, venue, and division, but here’s a general breakdown:

• Open Division: $95–$135 USD

• Pro Division: $110–$150 USD

• Doubles Team: $180–$240 USD (total for two people)

• Relay Team (4-person): $250–$300 USD

Most entries include race-day access, an official timing chip, and a finisher shirt. Some cities offer early-bird pricing or bundle deals for multiple events.

Keep in mind, travel and lodging are separate, so budgeting smartly is key. For hydration and recovery throughout training and on race day, your BlenderBottle ProSeries or Strada Tritan can be a clutch part of your gear kit.

Prices listed are accurate at the time of publication. For the most up-to-date information, visit the official Hyrox website: https://hyrox.com.

How to Train for Hyrox

Whether you're eyeing your first Hyrox finish or chasing a podium spot, having a structured training plan is essential. Because Hyrox is a hybrid race—requiring both endurance and strength—you’ll need to build your aerobic base while training your body to perform under fatigue. Here’s how to break it down:

Build Your Run Base

Running makes up half the race, so neglecting your aerobic engine is a mistake. You’ll want to progressively build your weekly mileage and include both steady-state efforts and intervals.

Weekly Goals:

• Start with 3–4 days of running per week.

• Include one long, easy run (45–60 minutes).

• Add 1–2 interval sessions (e.g., 6 x 800m at race pace with 90 seconds rest).

• Practice brick sessions—run 1 km, then go straight into a workout movement, just like race day.

This run-specific foundation will help your legs recover faster between stations and keep your pace consistent through all 8 kilometers.

Strength-Endurance Circuits

To simulate race demands, combine cardio with weighted, functional movements in circuits. Focus on grip, core, and leg strength—especially under fatigue.

Sample Circuit:

• Sled push (moderate weight) – 30 meters

• 20 Wall balls

• 1-minute SkiErg

• Farmer’s carry – 50 meters

• 10 Burpee broad jumps

Rest 2 minutes. Repeat x 3–4 rounds.

This mimics Hyrox transitions and teaches your body to maintain power output during high heart rate efforts.

Station-Specific Skill Drills

Every second counts in a Hyrox race, especially at stations that require efficiency and rhythm. Here are technique tips to sharpen your form:

• SkiErg: Use a strong hip hinge and relax your arms on the return to save energy.

• Rowing: Keep a consistent stroke rate and focus on leg drive.

• Burpee Broad Jumps: Stay low and keep your steps fluid between jumps—small bursts beat explosive stops.

Practicing these movements in isolation helps improve form before layering on fatigue.

Sample 8-Week Training Plan

This is a general template that can be adjusted based on your fitness level and available equipment:

Weeks 1–2:

• 3 short runs + 1 long run

• 2 full-body strength sessions

• 1 brick session (run + sled or wall balls)

Weeks 3–4:

• Increase intensity: intervals + tempo runs

• Add volume to stations (e.g., 100 wall balls over sets)

• Include one Hyrox-style circuit per week

Weeks 5–6:

• Combine longer runs with heavier circuit work

• Add specific station EMOMs (Every Minute on the Minute)

• Start testing race-day transitions

Weeks 7–8:

• Begin tapering volume, maintain intensity

• Practice full Hyrox simulations (shortened distances)

• Prioritize recovery, sleep, and nutrition

A strong taper allows your body to absorb the previous weeks of training so you show up on race day rested, sharp, and ready to perform. Stick to your plan, trust the process, and you’ll be well-prepared to crush your Hyrox race.

What Is a Good Hyrox Time?

When it comes to Hyrox, time is everything—and setting a good benchmark can help guide your training and performance. But what is considered a "good" time? It depends on your division and experience level. Let’s break it down:

Benchmark Times by Division

Hyrox offers different divisions to accommodate various skill levels, from first-timers to elite athletes. Below are general benchmarks to help you gauge where you stand and set your personal goals:

Pro Division (Elite Competitors):

• Men: 55–65 minutes

• Women: 60–70 minutes

Open Division (For All Levels):

• Men: 70–90 minutes

• Women: 80–100 minutes

Doubles Team (Two Competitors, Shared Stations):

• Men’s/Mixed Teams: 60–75 minutes

• Women’s Teams: 70–85 minutes

As you can see, Pro athletes aim for times much faster than Open or Doubles competitors. For most first-time racers, however, the goal is simply to complete the race and enjoy the experience.

How to Improve Your Personal Best

Shaving off minutes from your Hyrox time involves refining both endurance and strength in the right areas. Here are a few targeted training tips to help you drop seconds (and maybe even minutes) from your performance:

1. Improve Your Running Efficiency

Incorporate interval training, tempo runs, and hill sprints to improve your race pace. A stronger running base will help you tackle the course with more energy, enabling better performance at the stations.

2. Master the Stations

Practice each of the 8 stations until your form is as efficient as possible. Start with lighter weights to focus on technique before increasing load. For example, perfect your sled push by driving with the legs and keeping your torso low. Also, work on getting quicker transitions between movements like rowing and burpee broad jumps.

3. Increase Grip and Core Strength

Farmer’s carries, sandbag lunges, and wall balls require significant grip and core strength. Include exercises like deadlifts, kettlebell carries, and ab rollouts to target these muscle groups.

4. Manage Your Transitions

You’ll lose valuable time if you waste precious seconds getting set up at each station. Practice seamless transitions, moving quickly from the run into the first station and between stations. Focusing on efficient transitions can save you seconds (or even minutes) during the race.

By strategically focusing on these areas, you can improve your personal best and see substantial gains in your overall Hyrox performance. Keep track of your times, adjust your training accordingly, and your hard work will pay off at the next race.

Essential Gear for Hyrox Athletes

When it comes to Hyrox, the right gear can make a big difference in both comfort and performance. You need equipment that can withstand the rigorous demands of a hybrid race, from running to functional strength stations. Here’s what to pack for race day to ensure you're prepared to perform at your best.

Footwear & Apparel

Shoes for Mixed Terrain
In a Hyrox race, you'll encounter a variety of surfaces—concrete, turf, and rubber floors. Your shoes need to offer both stability and traction. Look for footwear that combines the responsiveness of running shoes with the durability required for strength-based movements. Cross-training shoes, known for their flat soles and versatile support, are typically the best option. Popular models from brands like Nike, Reebok, and Inov-8 offer the perfect balance of comfort, stability, and durability for the mixed demands of a Hyrox race.

Breathable Race Outfits
Since Hyrox is both intense and long, breathable, moisture-wicking clothing is essential. Opt for lightweight, flexible tops and shorts that allow you to move freely through running, burpees, and wall balls. Compression gear is also highly recommended for support during intense intervals, especially if you're prone to cramping or fatigue. The right clothing will help regulate your body temperature and minimize discomfort during the race.

Hydration & Shakers

Stay hydrated throughout the race to maintain peak performance. A high-quality shaker bottle makes hydration easy and convenient. The BlenderBottle Strada Tritan is a solid choice for your Hyrox race. Featuring a secure locking lid and leak-proof design, it ensures you can hydrate on the go without worry. Its sleek design and practical carry loop make it perfect for holding your electrolyte mix or pre-race drink—one less thing to think about on race day. Just grab, shake, and sip!

Optional Gadgets & Accessories

Heart-Rate Monitors
A heart-rate monitor can help you track your effort and ensure you're staying within an optimal range, especially during high-intensity intervals. Many runners use chest straps or wrist-based devices that provide real-time data, allowing you to adjust your pacing as needed to maximize efficiency.

Weight Vests
Some Hyrox athletes add extra weight to their training with a weight vest to simulate race conditions and build strength endurance. This can be useful for increasing stamina, but it should be used sparingly to avoid overtraining or injury. Incorporating weight vests into your workouts can enhance your strength and conditioning for the race, but remember to prioritize proper form and gradual progression.

Grip Aids
Grip strength is crucial for stations like the farmer’s carry, sled pulls, and wall balls. Chalk, grip gloves, or grippy wraps can help you maintain your hold when fatigue sets in. Choose accessories that are comfortable, practical, and don’t interfere with your form. These small additions can make a big difference in your ability to maintain control and power through the toughest stations.

By equipping yourself with the right gear, you'll be better prepared to face the physical and mental challenges of Hyrox, ensuring that you can give your best performance on race day. Whether it's footwear, hydration tools, or optional accessories, each item plays a role in optimizing your race experience.

FAQs

Can I train for Hyrox without any equipment?

Yes, you can absolutely train for Hyrox without equipment! While some exercises will require creativity, many bodyweight movements can be used to simulate the race's challenges. For example, burpee broad jumps, wall balls (using a homemade alternative like a sandbag or medicine ball), and running are great bodyweight options. You can also incorporate a jump rope or a sturdy bench for exercises like step-ups. While bodyweight exercises and running will form the core of your training, investing in basic gear like a kettlebell, dumbbells, or resistance bands can enhance your preparation and help you develop the necessary strength for the competition.

When should I book my first Hyrox race?

It’s recommended to book your first Hyrox race at least 8–12 weeks in advance. This will give you ample time to train and gradually build up your endurance, strength, and skill level in preparation. Look for races in your area that provide enough time for training, but without overwhelming yourself. Booking early also allows you to secure your spot before the race sells out, and you can often take advantage of early registration pricing for a better deal.

Ready to Conquer Your Hyrox Race?

Hyrox is a one-of-a-kind fitness challenge that combines endurance and strength like no other race. It’s a full-body test that demands not only speed but also the power and skill to navigate strength stations while keeping up a solid pace. Whether you're a seasoned athlete or taking on your first race, the key to success is a well-rounded training plan that targets every aspect of the event.

Next Steps

Looking for more gear tips? Check out our guide to the Best CrossFit Gear for expert recommendations on footwear, hydration, and other essentials that will help you perform at your peak.