HYROX: The New CrossFit Exploding in Gen Z Gyms

If you haven't heard of HYROX yet, you will soon.

Hundreds of people are descending on warehouses to race through a brutal combination of running and functional fitness stations. Think CrossFit meets a 5K, but structured like a competition everyone can enter.

It's blowing up with Gen Z and younger millennials who want to combine cardio and strength in a fun, competitive environment.

After 13+ years of training clients, here's what I think: HYROX is legit. It's well-structured, accessible, and actually effective. But it's not for everyone.

What Is HYROX?

HYROX is a standardized fitness race that combines running and functional exercises.

The format is simple:

• 8 x 1km runs
• 8 workout stations
• Alternate between running 1km and completing a station
• Total distance: 8km (about 5 miles)

The workout stations are:

1. 1000m SkiErg
2. 50m sled push (102kg for men, 78kg for women)
3. 50m sled pull (same weight)
4. 80m burpee broad jumps
5. 1000m row
6. 200m farmers carry (2x24kg for men, 2x16kg for women)
7. 100m sandbag lunges (20kg for men, 10kg for women)
8. 75/100 wall balls

You complete each station, run 1km, do the next station, run 1km, and so on until you finish all 8.

Why HYROX Is Blowing Up

Here's what makes HYROX different from CrossFit and other fitness competitions:

1. It's Standardized

Unlike CrossFit, where the workouts change constantly, HYROX is the same every time.

Same distances. Same weights. Same stations. Same format.

This means you can train specifically for it and track your progress over time.

2. It's Accessible to Everyone

You don't need to be elite. HYROX offers four divisions:

• Open: Standard weights (most people compete here)
• Pro: Heavier weights for elite athletes
• Doubles: Teams of two splitting the work
• Relay: Teams of four, each person does 2 stations

Even beginners can compete in Open or Doubles and just finish the race at their own pace.

3. It's Safe

CrossFit got a bad rep for injury rates due to complex Olympic lifts under fatigue.

HYROX uses simple, low-skill movements: pushes, pulls, carries, lunges. These are hard to mess up even when you're exhausted.

4. It's a Social Event

Races happen in massive warehouses with hundreds of competitors and loud music. It's less about being the best and more about the experience.

People train together, compete together, and celebrate together. It's community-driven like CrossFit but without the cult vibe.

5. It Combines Cardio and Strength

Most people are either cardio people or strength people. HYROX forces you to be both.

You can't just be strong—you need endurance. You can't just be a runner—you need strength.

Who Should Try HYROX?

HYROX is great for:

• People who love goals: Training for a specific event is motivating
• Hybrid fitness enthusiasts: You enjoy both lifting and cardio
• Former athletes: Competitive people who miss racing
• CrossFitters looking for structure: HYROX is more predictable and scalable
• People bored with traditional gym training: This gives you a purpose

Who Shouldn't Do HYROX?

HYROX isn't for everyone:

• People focused on pure strength: This won't build max strength like powerlifting
• People with joint issues: 8km of running might aggravate knees
• People who hate cardio: You need a solid running base to compete
• Complete beginners: Build a fitness foundation first

How to Train for HYROX

Training for HYROX requires a mix of running, strength endurance, and hybrid conditioning.

Phase 1: Build Your Base (8-12 Weeks)

If you're new to HYROX, spend 2-3 months building a foundation:

• Running: 3x per week, work up to running 5-6km comfortably
• Strength training: 2-3x per week, focus on sleds, carries, lunges, rows
• Conditioning: 1x per week, do a longer workout mixing cardio and strength

Phase 2: HYROX-Specific Training (8-12 Weeks)

Once you have a base, train specifically for the race:

• Monday: Interval running (1km repeats)
• Tuesday: Strength endurance (sled work, farmers carries, lunges)
• Wednesday: Recovery run (easy 3-5km)
• Thursday: HYROX simulation (run + station, run + station)
• Friday: Rest or easy cardio
• Saturday: Long run (8-10km at conversational pace)
• Sunday: Rest

Sample HYROX Simulation Workout

Try this once per week:

• 1km run
• 500m SkiErg
• 1km run
• 50m sled push
• 1km run
• 500m row
• 1km run
• 100m farmers carry

This is half the race, and it'll give you a feel for the format.

Common Mistakes People Make

1. Going Out Too Hard

The first 1km run feels easy because you're fresh. Don't sprint it. Pace yourself—you have 8km and 8 stations to go.

2. Neglecting Running

A lot of lifters think they can just muscle through the running. You can't. Running makes up 8km of the race. Train it.

3. Skipping Specific Training

You need to practice sleds, SkiErg, and wall balls under fatigue. Don't just do general strength training.

4. Not Eating or Hydrating During the Race

Most people finish in 60-90 minutes. You'll need fuel and water. Have a plan.

How HYROX Compares to CrossFit

HYROX vs CrossFit

HYROX Pros:

• Standardized (same workout every time)
• Safer movements (no Olympic lifts)
• More accessible to beginners
• Clear training structure

CrossFit Pros:

• More variety (workouts change daily)
• Builds more raw strength
• Community is deeper (box culture)

The verdict: HYROX is more approachable. CrossFit is more versatile. Both are effective.

Is HYROX Sustainable Long-Term?

This is the big question.

CrossFit burned a lot of people out because of the intensity and volume. Can HYROX avoid this?

Pros:

• Lower injury risk (simpler movements)
• Can do 2-3 races per year without overtraining
• Training is balanced (cardio + strength)

Cons:

• 8km of running can beat up joints over time
• Competition format might lose novelty after a few races
• Training for it requires serious time commitment

My take: It's more sustainable than CrossFit, but it's still demanding. Do 1-2 races per year and spend the rest of the year on general fitness.

How Much Does HYROX Cost?

Race entry fees range from $80-150 depending on location and division.

Most people also join a HYROX-specific training program or gym, which runs $100-200/month.

So budget $1,000-2,000/year if you're serious about competing.

The Bottom Line

HYROX is the real deal.

It's well-structured, accessible, and effective at building hybrid fitness. It fixes a lot of the issues CrossFit had (unpredictable workouts, complex movements, injury risk).

If you're bored with traditional training, love competition, and want to be both strong and fit, HYROX is worth trying.

Just make sure you:

• Build a solid base before competing
• Train the running (don't skip it)
• Practice the stations under fatigue
• Pace yourself on race day

CJ Critney is a personal trainer and owner of FYTS Fitness in Westlake Village, California, with 13+ years of experience transforming clients through science-backed training and faith-driven discipline.