HYROX for Beginners: What to Expect, How to Train, Where to Sign Up

If you’re a fitness enthusiast, chances are you’ve seen the word HYROX pop up. Maybe a friend of yours just finished a HYROX race, or you’ve seen photos showcasing one of its high-energy events from around the globe. Perhaps it’s made you wonder, ‘Is HYROX for beginners or do I have to know what I’m doing?’

If you’re curious but unsure where to start, we’ve got you covered. The good news is that HYROX is beginner-accessible, so take a look at the info below. We’ll talk about what HYROX is, and the top three things you should know as a beginner.

What is HYROX?

First things first, HYROX is a a fitness race that combines running with eight functional-fitness workout stations. Labeled “the world series of fitness racing,” the format at all HYROX events is always the same. It begins with 1,000-meter run, followed by a workout station, and repeats this seven more times. In total, the running distance is 8,000 meters, and the eight stations are:

• 1,000 meter Ski Erg
• 50 meter Sled Push
• 50 meter Sled Pull
• 80 meter Burpee Broad Jumps
• 1,000 meter Row Erg
• 200 meter Farmers Carry
• 100 meter Sandbag Lunges
• 75-100 Wall Balls (depending on division)

HYROX for beginners will generally take somewhere between 90 minutes and two hours to complete. As recently discussed on The Next Rep podcast, a HYROX race doesn’t require highly-technical skills like Olympic weightlifting or gymnastics. Therefore, the barrier to entry is much lower than a typical CrossFit competition, making it accessible and appealing to a broader audience.

Is HYROX for Beginners?

HYROX offers multiple divisions:

• Pro (competitive athletes)
• Open (solo participants)
• Doubles (two people sharing the work)
• Relay (teams of four, with each person doing two stations and two runs)

Relay and Doubles are generally a great entry point into HYROX for beginners. Both would give you the full experience the first time, without having to complete the entire race yourself.

With that in mind, there are plenty of first-timers that can finish in the Open division as well. The key is to train properly, focusing on pacing and HYROX heart rate zones.

Pro Tip: If you really want to know what race day will feel like, look for options in your area to participate in a HYROX simulation race.

Top 3 Things to Know About HYROX for Beginners

As you start to explore the world of HYROX and decide if it’s your next training adventure, here are the top three things you need to know.

1. How to Register for a HYROX Race

HYROX races happen all over the world, and are expected to attract more than 650,000 participants this year alone. As a result, the recent surge in popularity has made it a sprint to get a ticket. Even though race registration opens months in advance, popular events sell out, so make sure you plan ahead.

When you register, you’ll choose your division and indicate your gender, as that’s how weights are standardized. For example, the women’s sled push weight is different from the men’s. Check out the HYROX “Find My Level” questionnaire to help you get started!

2. What Beginner HYROX Training Looks Like

Even though HYROX falls somewhere between a road race and a CrossFit competition, you’ll likely find that endurance training will help you progress faster.

In preparation for your first race, a solid HYROX for beginners plan is typically 10 to 16 weeks long. It includes a mix of running, strength work, and practicing station skills. Note that your gym doesn’t need to have every piece of equipment, but getting familiar with things like the Ski Erg, rower, and sled will definitely help you.

Here are a few other things to keep in mind with your training:

• You’ll find that there’s a massive difference between completing a station when you’re fresh, versus when you’re fatigued. Therefore, be sure to practice different movements after runs and while you’re tired.
• Transitions matter more than beginners expect. For example, running 1,000 meters seams doable, and each station on it’s own won’t crush you. But doing them back-to-back for eight rounds changes the experience, so train for cumulative fatigue.
• One of the stations that surprises participants the most in HYROX for beginners is the sled push and pull. Both seem to be harder than they look, especially if you’ve never trained these movements before. So it’s worth the effort to practice before race day.

Not sure where to start with your training? Check out the HYROX section of training options on the Wodify Workout Marketplace!

3. What to Expect on Race Day

It’s time to get fired up, because a HYROX race day is a whole vibe. For the most part, events are held in large, indoor venues with a fun, loud, energetic atmosphere. Spectators line the course, the music is pumping, and it’s truly hard to describe if you haven’t been to a race before.

The stations are set up around the perimeter of the venue, with the running loop in the middle. The start time for different groups will be staggered so that the thousands of people won’t all be running at once. Depending on your wave and division, you’ll likely be with 20-100 athletes.

You’ll wear a race bib and you’ll be given a timing chip as well. You’ll start with the first 1,000-meter run, then staff at each station will count your reps and confirm that you’ve hit the goal before directing you to move on. After you finish a station, you’ll run the next 1,000-meter loop, find the next station, and go. The flow is easy to follow once you get started.

BONUS: The Secret Hack to HYROX for Beginners

If you’re like most HYROX beginners, you might find out that your first HYROX race is harder than you expected, regardless of how well you trained. First, that’s normal. And second, that usually leaves people ready to sign up for their next race once they’ve finished the first one. Since the format is repeatable and measurable, it makes improvement satisfying.

With that in mind, the secret hack to HYROX for beginners is nutrition. And not just on race day, but leading up to it as well. Fueling your body correctly will give you energy, help you recover faster, and minimize soreness.

During your training weeks, experiment with various macros, and how they make you feel and perform. This will give you the info you need for race day, both before the competition starts and whether you’ll need energy gel during the race.

Gym owners: Have you considered becoming a HYROX Affiliate gym? Wodify has all the tools you need for operations and growth. Book a demo with our team today to find out more!