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This isn’t your average workout – it's the ultimate hybrid fitness challenge, likely to push you outside your comfort zone
Whether it's the excitement of sweating it out with hundreds of likeminded people or our love for the challenge of a gruelling fitness race, HYROX is rapidly becoming the world's fastest-growing indoor fitness challenge, with over 80 races scheduled globally in 2025 alone – that's more than 550,000 athletes pushing their limits!
If you're here, you're probably already curious or ready to crush some serious fitness goals.
What is HYROX?
So, what exactly is HYROX? It's known as the 'world series of fitness racing' and combines running and functional exercises designed to test both your endurance and strength.
This isn't your average workout – it's the ultimate hybrid fitness challenge, likely to push you outside your comfort zone. While it's tough, it's also designed to be an open playing field where athletes of all levels can participate. Offering different divisions to ensure fair competition for everyone, whether it's your first time or you're a seasoned veteran.
What does HYROX consist of?
The HYROX competition format is fairly straightforward and includes 8 workout stations, each targeting a specific fitness skill (and muscle group), interspersed with 1-kilometre (total 8 km) runs. The stations include:
- Ski Erg – 1000 metres
- Sled Push – 2 x 25 metres*
- Sled Pull – 2 x 25 metres*
- Burpee Broad Jumps – 80 metres
- Rowing – 1,000 metres
- Kettlebell Farmers Carry – 200 metres*
- Sandbag Lunges – 100 metres*
- Wall Balls – x 100*
*Weight dependant on gender and category.
After completing these stations, you must finish with a final 1-kilometre run to the finish line.
The combination of these high-intensity fitness exercises (yes, you read correctly – 80 metres of burpees) mixed with running means that HYROX is likely to push you both physically and mentally, which is ideal for those who love a challenge.
It's also an incredible way to measure your overall fitness while competing against others on a global scale, making it both a personal achievement and a fun community event.
Compete Solo or Team Up
HYROX offers flexibility in how you participate, allowing you to compete either solo or as part of a team relay across four categories: open, pro, doubles, and relay.
So if you're looking for a personal challenge, you can tackle the event solo, pushing your endurance and strength to the limit as you complete each station and run the course. Alternatively, you can team up, either as a relay or with multiple people sharing the workload at each station.
How old do you need to be?
In Australia, you only need to be 16 to meet the age requirement but there's no cap on how old you are, with the oldest participant being 77!
Keen to start training for the next HYROX event? We've rounded up our top fitness products to help.
8 Training Products for HYROX Success
Whether you're training for this year or next, HYROX requires a mix of endurance, strength, and agility. To prepare for the intense duet of running and functional fitness, it's a good idea to invest in the right fitness training products. Here are some must-have items that will help you gear up for HYROX and perform at your best:
1. Kettlebells
Kettlebells are a fantastic addition to your training routine, especially for movements like the Kettlebell Farmers Carry, Sandbag Lunges and the Sled Push and Pull stations you will be required to do.
They help build strength in your legs, arms, and core while also improving your cardiovascular endurance. Whether you're a beginner or more advanced, having a range of kettlebell weights will allow you to target different muscle groups while simulating the real-life movements you'll encounter during the race.
Shop2. Ski Erg Machine
The Ski Erg is essential for training for one of the most demanding HYROX stations: the Ski Erg. This machine mimics the motion of Nordic skiing and is excellent for building upper body strength and endurance. It's also a fantastic cardio workout that will help improve your aerobic capacity, which is crucial for the race's running portions.
3. Running Shoes
Since HYROX features a lot of running, investing in a high-quality pair of running shoes is a must. Look for shoes with the right balance of cushioning, stability, and traction to handle the various surfaces you'll run on during the competition, while also staying securely on your feet during the sled push and pull. We're loving the Puma Deviate NITRO 3 for men and women.
Shop4. Weighted Vest
Adding a weighted vest to your training can help simulate the extra challenge of the Sandbag Lunges and Sled Push. This simple training tool helps build strength and endurance by adding resistance to bodyweight movements, which will improve your overall stamina and power for the event.
Shop5. Resistance Bands
Resistance bands are a small-but-mighty tool for building strength, improving mobility, flexibility and enhancing endurance. They're particularly useful for warming up and training for movements like squats, lunges, and burpees. Plus, resistance bands are great for doing mobility drills to help prevent injury during your more intense workouts.
Shop6. Rowing Machine
A rowing machine is one of the best tools to train for the rowing station in the HYROX competition. Rowing is a full-body workout that targets your legs, core, and arms, and it's a fantastic cardiovascular exercise. It's also a low-impact way to build endurance and strength, making it an essential piece of equipment in your training routine.
Shop7. Medicine Wall Balls
Wall balls are another core exercise in HYROX, requiring you to squat and throw a weighted ball at a target. Training with medicine balls will help improve your overall power, explosive strength, and endurance, especially in your legs, arms, and core. A high-quality medicine ball is a must-have for anyone looking to excel in this station.
Shop8. Skipping Rope
Burpee Broad Jumps are part of the HYROX race, and a skipping rope is one of the best tools for improving your overall agility, coordination, and cardio fitness. Adding a skipping rope to your routine will not only help with burpees but will also build your cardiovascular capacity and coordination.
ShopBy incorporating the right products into your training routine – like kettlebells, resistance bands, a ski erg, and more – you'll be able to build the strength and endurance needed to tackle every station.
Who's Ready?
Check out our entire range of fitness and training products, or head in-store to speak to one of our friendly rebel staff to find the right tool for you.