Hyrox: Everything You Need To Know

Training & Fitness

Hyrox has been sweeping the world as one of the fastest-growing fitness races in the world, combining endurance running with functional workouts as a challenge for solo athletes, couples and friends to take part in. The event is available all over the world having previously hosted competitions in the UK, America and Europe.

Whether you're a regular gym-goer, a runner looking for a new challenge, or preparing for your first event, this HYROX complete guide covers everything you need to know - from workouts and training plans to the best HYROX gear.

What Is Hyrox?

Hyrox is a fitness event consisting of various exercises in a giant circuit style activity. Each race follows the same format worldwide, making it accessible, measurable, and highly competitive.

A HYROX race includes:

8 functional workout stations
8 x 1km runs between each workout

Those entering can choose from ‘Open’ for an introductory but still tough challenge, ‘Pro’ for seasoned and stronger athletes, ‘Doubles’ for those who want to alternate with a partner and ‘Relay’ for friends and corporate events. The distances and weights you use in each of the 8 functional exercises depend on your gender and which of the above 4 categories you choose.

This consistent format is what makes HYROX training so unique - you can prepare specifically for race day.

What Workouts Does Hyrox Include?

Understanding the HYROX workout stations is key to improving performance and building an effective training plan.

1. SkiErg

What it is: A ski machine where you pull handles down from overhead repeatedly

What it requires:

Upper body endurance (shoulders, lats, arms)
Core engagement to drive power
Controlled breathing and pacing

2. Sled Push

What it is: Pushing a heavily weighted sled across a marked track

What it requires:

Strong legs (quads, glutes)
Low body position and forward drive
Constant pressure through your feet

3. Sled Pull

What it is: Pulling a weighted sled towards you using a rope

What it requires:

Grip strength (hands and forearms)
Back and arm strength

4. Burpee Broad Jumps

What it is: A burpee followed immediately by a forward jump

What it requires:

Full-body conditioning
Explosiveness from legs
Rhythm and efficiency

5. Rowing

What it is: 1,000m on a rowing machine

What it requires:

Cardiovascular endurance
Leg drive + upper body coordination

6. Farmer’s Carry

What it is: Walking while holding heavy weights in each hand

What it requires:

Grip strength
Core stability

7. Sandbag Lunges

What it is: Walking lunges while carrying a sandbag on your shoulders

What it requires:

Leg endurance (quads, glutes)
Balance and control
Mental resilience (this one burns)

8. Wall Balls

What it is: Squat down, then throw a weighted ball up to a high target

What it requires:

Full-body coordination
Squat endurance
Shoulder stamina

I Want To Complete A Hyrox, What Level Is Right For Me?

The Hyrox website has a quick questionnaire that will help you choose the right Hyrox race for your fitness level. While Hyrox does have a level for everyone, with every fitness activity or challenge, it’s very important to be aware of your own fitness levels. Knowing your own body’s work capacity (the amount of exercise you can tolerate) is very important.

How Do I Train For A Hyrox?

A principle exists known as the SAID principle (Specific Adaptation to Imposed Demands) which essentially means that your body gets really good at what it repeatedly practices. Want to get better at running? Run. Want to be a better swimmer? Swim. Want to dominate a Hyrox workout? Do the exercises you will do on the day! Incorporating each of the Hyrox exercises into your training is a great place to start as you get used to the movements and get stronger at each exercise.

Be mindful that performing these movements in the gym on separate days is VERY different from performing them back to back to back on the day.

One method is to dilute the weights and lengths of each exercise to a manageable amount. So switching out the 1km runs for 200m. Instead of a 1km SkiERG, do 200m. If you are a complete beginner try incorporating a few exercises into your weekly workout programme and see how you get on, if you can manage more then add in one of the other exercises until you can complete a lighter version of the overall course in one session. Then you can build up to completing a harder ‘test’ version at the gym.

It’s the same with training for a marathon. Very few people actually run a marathon in their training until the actual race day.

Most gyms will have all or (most) of the equipment you need to train for a Hyrox event but if you’re a home-gymmer then we have the perfect Hyrox clothing and equipment ready for you to train at home.

Get Race Ready With Expert Advice?

If you’re serious about HYROX, getting the right footwear is crucial.

At Greaves Sports, you can:

Get professional gait analysis
Find the best HYROX training shoes
Get expert advice tailored to your race goals

This is where preparation becomes a competitive advantage.

Explore our HYROX collection for all the clothing and equipment that you will use on the day of the actual event.

HYROX UK & Ireland Events 2026 (Race Calendar)

Planning your first race? HYROX events sell out fast, so knowing the 2026 UK & Ireland HYROX calendar is key if you want to secure a spot.

Below are some of the major confirmed 2026 events across the UK and Ireland.

Birmingham (NEC)

Dates: 27 Oct – 1 Nov 2026
Marks the start of the next HYROX season

London (ExCeL)

Dates: 2–6 December 2026
One of the biggest HYROX events worldwide

Dublin (Royal Dublin Society)

Dates: 11–15 November 2026

Ready to Start Your HYROX Training?

HYROX is one of the most rewarding fitness challenges you can take on. With the right HYROX training, proper pacing, and the right gear, you’ll be in a strong position to perform on race day.