Hyrox: The New Viral Workout – What is it & Why so Popular?
Key Findings
Hyrox has been the fastest-growing indoor fitness sport in the world for a while now. Launched in Germany in 2017, it now hosts 80+ events worldwide with participation set to exceed 400,000 athletes. Its standardized format, inclusive divisions, and viral appeal have made it one of the fastest-growing movements in fitness.
In the ever-evolving world of fitness, new trends come and go, but every so often one captures global attention.
Enter the Hyrox workout: a competitive fitness race that blends endurance, strength, and functional training into one grueling event.
Launched in Germany in 2017, Hyrox was designed to bridge the gap between traditional endurance sports like marathon running and the explosive, functional movements of CrossFit and HIIT.
Its standardized format features eight one-kilometer runs, each followed by a workout station, ranging from sled pushes to wall balls. This makes it both accessible to newcomers and endlessly challenging for experienced athletes.
In just a few years, Hyrox has grown from a niche European competition into a worldwide phenomenon, with events across 20+ countries and tens of thousands of competitors annually.
Social media has only accelerated its rise, with finish-line triumphs and grueling workout clips going viral and inspiring countless newcomers.
What is Hyrox Training?
Hyrox training is built around a standardized race format that combines running with functional strength and endurance exercises.
This unique setup ensures that every competition worldwide follows the same structure, allowing athletes to compare their results on a truly global leaderboard.
Every Hyrox workout race consists of eight 1 km runs, each followed by a workout station. In total, participants cover 8 km of running while tackling eight challenging functional movements in between.
Below is a brief breakdown of the workout stations you’ll encounter in Hyrox. For a more comprehensive view of what this competition entails, including standardized weights and the unique challenges each activity poses, check out our complete Hyrox Explainer article.
1. SkiErg (1,000 meters)
Athletes begin with a cardio blast on the SkiErg, mimicking cross-country skiing by pulling handles downward in a fluid, full-body motion.2. Sled Push (50 meters)
Push a heavy sled loaded with weights across a turf track. This tests lower-body power and grit.3. Sled Pull (50 meters)
Using a rope, athletes drag a weighted sled toward them, engaging the back, grip, and core.4. Burpee Broad Jumps (80 meters)
A taxing combination of dropping into a burpee, then leaping forward repeatedly until the distance is complete.5. Rowing (1,000 meters)
A classic endurance test using the rowing machine, focusing on consistent rhythm and power output.6. Farmers Carry (200 meters)
Carrying heavy kettlebells in each hand over distance, challenging grip strength, posture, and core stability.7. Sandbag Lunges (100 meters)
Weighted lunges with a sandbag across the shoulders, testing lower-body endurance and balance.8. Wall Balls (75–100 reps)
Athletes squat with a medicine ball, then explosively throw it to hit a target on the wall. The rep count depends on the division (75 for women, 100 for men).
This combination of running and functional exercises creates a workout that is full-body, high-intensity, and highly scalable, making it appealing to both elite athletes and everyday fitness enthusiasts.
Hyrox vs CrossFit: What’s the Difference?
While both challenge endurance and strength, Hyrox and CrossFit are fundamentally different.
Hyrox is a standardized race: the same eight runs and eight workout stations at every event worldwide, allowing direct comparison of times across athletes and locations.
CrossFit, by contrast, is built on constantly varied workouts that often include technical Olympic lifts and gymnastics skills.
Hyrox emphasizes repeatable endurance under fatigue, and the results speak for themselves – increased strength and muscle mass are the long-term goals. Meanwhile, CrossFit focuses on variety, skill progression, and competition through changing “WODs” (Workouts of the Day).
So, Why is Hyrox Training So Popular?
Hyrox has surged in popularity thanks to its mix of accessibility, community, and spectacle.
Unlike competitions that demand advanced skills, it’s approachable for all levels, with divisions like Open, Doubles, Relays, and Pro making it inclusive for both newcomers and seasoned athletes.
Its standardized format adds to the appeal, allowing athletes to compare results worldwide while delivering an exciting, spectator-friendly event.
Social media has amplified this buzz, with dramatic race clips and community stories helping transform Hyrox from a niche German event into a global phenomenon.
The growth is striking: around 175,000 athletes competed in 65 events during the 2023–24 season, with participation expected to more than double to 425,000 in 2024–25.
Over 80 races are now staged worldwide, with major cities like London and New York selling out quickly.
Participation in some locations has tripled, and with 5,000+ affiliated gyms and revenue nearing $140 million annually, Hyrox is cementing itself as one of the fastest-growing movements in fitness.
Our Hyrox Training Plan for Beginners
Preparing for a Hyrox race requires more than just running or lifting weights — it’s about building balanced endurance, strength, and efficiency.
A smart training plan should reflect the standardized race format: eight 1 km runs paired with functional workouts. The goal is to handle transitions smoothly and maintain pace under fatigue.
If you’re looking to start a beginner-friendly Hyrox workout, here is what you should consider:
Core Elements of a Hyrox Plan
Running Endurance
Since half the race is running, regular 5–10 km runs at varied paces are essential. Interval sessions (e.g., 6 × 1 km with short rests) mirror the stop-start rhythm of race day.Strength & Power Training
Movements like sled pushes, sled pulls, and wall balls demand explosive lower-body strength. Incorporating squats, lunges, deadlifts, and pushing/pulling drills will build the foundation.Functional Conditioning
Exercises such as burpees, rowing, SkiErg, and farmers carries should feature weekly. Circuit-style workouts are especially effective for simulating the fatigue and transitions of Hyrox.Hybrid Sessions
Combine running with functional movements — for example, 800 m run followed by sled pushes, repeated several times. These sessions train the body to switch between cardio and strength without losing rhythm.Recovery & Mobility
With the intensity of training, rest days, stretching, and mobility work are non-negotiable. They prevent injury and improve movement efficiency.
Sample Weekly Structure
2–3 Runs: Long endurance + intervals.
2 Strength Sessions: Lower/upper body focus.
2 Hyrox-Style Circuits: Run + workout combinations.
1 Active Recovery Day: Yoga, stretching, or other Zone Zero exercises.
By blending endurance, functional strength, and recovery, athletes can build the resilience and versatility needed to thrive on race day.
Ready to create your own Hyrox training plan? Ask Neura AI to prepare a regimen for you, tailored to your specific health profile and fitness levels.
Final Thoughts: Will Hyrox Workouts Continue to Grow in Popularity?
Hyrox has carved out a unique space in fitness by blending running with functional training in a globally standardized race format.
Its appeal lies in its inclusivity: whether you’re chasing elite-level performance or looking for a fresh challenge, there’s a division for everyone.
Backed by explosive growth, viral visibility, and a supportive global community, Hyrox workouts have become far more than a passing trend. It’s a movement that tests every facet of fitness: endurance, strength, and mental grit. All while offering the thrill of crossing a finish line that truly earns its celebration.
Article FAQ
What does Hyrox stand for?
The name Hyrox comes from “HY” (short for hybrid) and “ROX” (inspired by the word rocks, symbolizing strength and endurance). It reflects the race’s hybrid design that combines endurance running with functional workouts.
What is a Hyrox workout?
A Hyrox workout mimics the race format: eight 1 km runs alternated with eight functional exercises such as sled pushes, rowing, and wall balls. In training, athletes often create circuits that combine running intervals with strength-based movements to build both stamina and power.
What is a good Hyrox time?
Times vary depending on division and experience. For most athletes, finishing under 90 minutes is a strong benchmark in the Open category. Elite athletes and professionals often complete the course in 60–70 minutes, while beginners may take 90–120 minutes.
What is the difference between Hyrox and CrossFit?
While both test strength and conditioning, Hyrox is a standardized race format: the same workouts and distances at every event worldwide. CrossFit, on the other hand, involves constantly varied workouts with technical Olympic lifts and gymnastics. Hyrox emphasizes endurance and repeatable benchmarks, whereas CrossFit emphasizes variety and skill progression.
How long is a Hyrox workout?
A Hyrox race typically takes 60–120 minutes, depending on fitness level and division. Training sessions designed to mimic Hyrox usually run 45–90 minutes.
How do I train for Hyrox?
The best training plan combines running, strength training, and functional circuits. Runners should focus on intervals and endurance runs, while gym sessions should build lower-body power, grip strength, and core stability. Hybrid workouts that pair running with sled pushes or wall balls are especially effective for preparing the body to transition smoothly on race day.
