If a 10K run feels too one-dimensional and CrossFit competitions feel too technical, HYROX sits right in that sharp, challenging middle.
It’s loud in atmosphere, but simple in structure: you run, you work, you repeat.
No mystery workout.
No surprise obstacles.
Just you, 8 km of running, and 8 functional workout stations in between.
This guide breaks HYROX down in a clean, no-drama way — and shows where smart fuel like ZEN fits into your training and race day.
So… What Exactly Is HYROX?
HYROX (stylised as HYROX) is an indoor fitness race that combines running and functional movements in a fixed format. It calls itself the “World Series of Fitness Racing”, and every event globally follows the same structure.
The standard race format:
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1 km run
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1 workout station
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Repeat 8 times
That’s 8 km of running + 8 workout stations, for time.
Your result goes on a global leaderboard, meaning you can compare your performance with athletes in any city, any event, anywhere in the world.
The HYROX Race Format: 8 Runs, 8 Stations
Every HYROX race uses the same station order. Distances and weights vary slightly by division, but the structure stays constant.
Here’s the typical station lineup between each 1 km run:
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SkiErg – 1,000 m
Full-body pull and drive, mimicking cross-country skiing. -
Sled Push – 50 m
Heavy sled pushed across the floor. Legs, core, lungs. -
Sled Pull – 50 m
Drag the sled back using rope or straps. Posterior chain, grip, grit. -
Burpee Broad Jumps – 80 m
Drop into a burpee, then jump forward. Simple. Brutal. -
Row – 1,000 m
Cardio plus back, legs, and arms. -
Farmer’s Carry – 200 m
Heavy kettlebells or dumbbells carried for distance. Grip and mental toughness. -
Sandbag Lunges / Walking Lunges – ~100 m
Long stretch of lunges, often under load. Your quads will remember this. -
Wall Balls – 75–100 reps
Squat with a medicine ball, throw it to a target. Full-body, high-heart-rate finisher.
No muscle-ups.
No complex Olympic lifts.
Just familiar, functional movements — done under fatigue.
Divisions: Is HYROX Really “For Everybody”?
HYROX has grown rapidly worldwide, with hundreds of thousands of participants across seasons. To keep it inclusive, races offer multiple divisions:
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Open – Standard weights and distances for everyday gym-goers
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Pro – Heavier loads for experienced athletes
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Doubles – Two people share the workout stations; both run together
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Relay / Teams – Teams of four split the running and stations
Age categories typically range from 16 to 70+, and many events have no time caps — the focus is finishing, not being cut off.
The core idea:
You don’t need to look like an elite athlete.
You just need to show up and keep moving.
HYROX vs CrossFit vs Obstacle Races
HYROX sits in its own lane.
HYROX vs CrossFit
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HYROX: Fixed race format, same 8 movements every time
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CrossFit: Constantly varied workouts with higher technical skills (Olympic lifts, gymnastics)
HYROX vs Obstacle Course Races (OCR)
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HYROX: Indoor, clean running loops + functional stations
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OCR: Mud, walls, ropes, carries, outdoor chaos
If you like clarity, structure, and measurable progress, HYROX is very ZEN: same format, cleaner data, less guesswork.
Is HYROX Right for You?
HYROX may be a great fit if:
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You enjoy running + strength, not just one
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You like event energy without surprise workouts
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You’re motivated by numbers: splits, station times, rankings
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You want a goal that’s challenging but achievable with consistency
You’ll have the best experience if you:
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Can comfortably jog a few kilometres
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Do some form of strength or functional training weekly
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Are willing to train consistently for 8–12 weeks
If you have health concerns or are returning after a long break, consult a doctor or coach before signing up.
How to Train Smart for HYROX (Without Overcomplicating It)
Think in three pillars:
1) Running Volume
Build up to 8–10 km per week over 2–3 runs.
Include:
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One easy, longer run
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One interval or tempo session (e.g., 4 × 1 km at moderate–hard effort)
2) Station Strength & Skill
Practice the movements you’ll see on race day:
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Sled pushes and pulls
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Rowing and SkiErg
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Lunges, carries, burpees, wall balls
Focus on technique and pacing, not constant max effort.
3) Race Simulation
Closer to race day, combine running and stations:
Example 1:
500 m run → 500 m row → 500 m run → 30 wall balls (3–4 rounds)
Example 2:
1 km run → sled push + sled pull → 1 km run → farmer’s carry
This trains your legs and your brain to stay calm under fatigue.
Fueling HYROX the ZEN Way
HYROX is long enough to test endurance but short enough that smart fueling beats frantic fueling.
Before Training & Race Day
Aim for steady energy and easy digestion:
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Balanced meal 2–3 hours before (carbs + protein + some fats)
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Compact snack 60–90 minutes before if needed
Think functional fuel — not a candy bar pretending to be healthy.
This is where ZEN fits: clean ingredients, clear macros, zero label-decoding before warm-up.
During the Race
Most athletes rely on:
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Water
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Electrolytes
The race often lasts 60–90 minutes, so mid-race fueling isn’t essential unless you know you’re slower or prone to bonking. If you do snack, keep it small, light, and fast.
After the Race
Recovery matters:
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Protein for muscle repair
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Carbs to refill glycogen
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Fluids and electrolytes
A ZEN bar post-race is a low-friction way to get quality protein in when you’re not ready for a full meal.
HYROX FAQs (Zero Extra Nonsense Edition)
How long does a HYROX race take?
Most everyday athletes finish in 60–90 minutes, with averages around 1.5 hours, depending on division and fitness.
Do I need to be “super fit” to start training?
No — but you do need a base level of fitness and consistency. If you can jog, lift basic weights, and train a few times a week, you can build up.
Is HYROX safe for beginners?
The movements are simple, but the intensity is real. Train gradually, focus on form, and consider coaching if you’re new to strength work.
HYROX or CrossFit — which should I choose?
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Prefer structure, repeatability, and race-style goals? HYROX
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Love varied workouts, technical lifts, and methodology? CrossFit
The ZEN Take on HYROX
At its core, HYROX is about showing up, moving with intent, and discovering what you can sustain over one long, honest effort.
You bring the training, mindset, and discipline.
We’ll handle the clean, functional fuel that fits in your bag, locker, or race-day backpack — no extra noise, no extra nonsense.
Run.
Row.
Push.
Lunge.
Throw.
Then refuel with intention.