HYROX is fast becoming the sports trend of Europe. Everywhere you look you see athletes, fitness enthusiasts and crossfitters preparing for this unique race. But what exactly is HYROX? In this blog we list the most important facts and figures for you - so that you know exactly what you are getting into.
🔍 What is HYROX?
HYROX is an indoor fitness competition where you combine strength, endurance and speed . The format is always the same, worldwide:
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8 km running , divided over 8 x 1 km
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A functional workout follows every kilometer
So you are constantly switching between running and exercises – which makes it challenging both physically and mentally.
📋 The Official HYROX Workout Sequence
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1 km Run
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1000 m SkiErg
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1 km Run
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Sled Push
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1 km Run
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Sled Pull
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1 km Run
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Burpee Broad Jumps
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1 km Run
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1000m Row
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1 km Run
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Farmers Carry
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1 km Run
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Sandbag Lunges
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1 km Run
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100 Wall Balls
💡 Facts about HYROX
1. HYROX is globally standardized
Whether you participate in Amsterdam, London or New York – the course, distances and workouts are always exactly the same. This also makes it a sport with truly comparable times.
2. There are 4 categories
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Open: For beginners (light weights)
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Pro: For advanced athletes (heavier weights)
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Doubles: Team of two – you divide the exercises
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Relay: Team of four – each doing two parts
3. It is suitable for everyone
Thanks to the different categories and the constant structure, HYROX is accessible to everyone – from recreational athletes to top athletes.
4. It is considered 'the marathon of fitness'
The combination of cardio, strength and endurance makes HYROX one of the most complete fitness tests in the world.
5. Your start time is personal
Just like in running competitions, you get a chip and your own starting time. So you're not necessarily racing against someone next to you, but against the clock - and yourself.
📊 Weights per category (example)
| Element | Open Women | Open Men | Pro Women | Pro Men |
|---|---|---|---|---|
| Sled Push | 102 kg | 152 kg | 152 kg | 202 kg |
| Sled Pull | 78 kg | 103 kg | 103 kg | 153 kg |
| Farmers Carry | 2x 16 kg | 2x 24 kg | 2x 24 kg | 2x 32 kg |
| Wall Balls | 4 kg | 6 kg | 6 kg | 9 kg |
(weights excl. sled for push/pull)
🧠 Why HYROX is booming
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Competitive, yet community-driven
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Measurable progress – you can compare your time for each event
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Unique mix of CrossFit, running and functional fitness
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Events throughout Europe and the US
🥤 And the role of nutrition?
Without the right fuel, no top performance. HYROX demands a lot from your body, so nutrition and recovery are essential.
✔ Before the race: light meal + fast carbohydrates + optional 4Whey shake
✔ After the race or training: 4Whey protein shake within 30 minutes to accelerate recovery
✔ Daily: ensure sufficient proteins, electrolytes and complex carbohydrates
🚀 Conclusion
HYROX is more than a hype – it is a sport in itself. With fixed structures, globally recognized events and a unique challenge for your body and mind. Whether you participate for fun or for the podium: HYROX is an experience you will not soon forget.
Are you ready to start your own HYROX journey?
Also check out our 4-week training schedule and discover how 4Whey helps you become stronger, fitter and faster.
Let's crush it. Together. Powered by 4Whey.