HYROX is a global fitness racing competition that tests both strength and endurance through a standardized format of functional fitness workouts and running.
Whether you're a beginner looking for a new challenge or an elite athlete aiming to compete at the HYROX World Championships, this guide will cover everything you need to know.
What is HYROX?
Where did HYROX originate?
How do you train for HYROX?
What are the HYROX divisions & event locations?
How do you qualify for the HYROX World Championships?
What is HYROX?
HYROX is a functional fitness racing event designed to test your strength, stamina, and endurance. It is unique because it follows the same standardized format worldwide, allowing athletes to compare results and track their progress on global leaderboards.
The HYROX race format consists of:🏃 8 rounds of 1,000m running🏋️ 8 functional workout stations
Every HYROX race follows this order:
1,000m Run
1,000m SkiErg
1,000m Run
50m Sled Push
1,000m Run
50m Sled Pull
1,000m Run
80m Burpee Broad Jumps
1,000m Run
1,000m Rowing
1,000m Run
200m Farmer’s Carry
1,000m Run
100m Sandbag Lunges
1,000m Run
100 Wall Balls
The goal is to complete the race as fast as possible, with athletes competing in different divisions and categories based on experience and fitness level.
Who Started HYROX & Where Did It Begin?
HYROX was founded in Germany in 2017 by Christian Toetzke, a former endurance athlete and triathlete. The idea was to create a fitness race accessible to everyone, combining functional movements and endurance in a standardized event that would appeal to a wide range of fitness enthusiasts.
Since its launch, HYROX has expanded to North America, Europe, and Asia, becoming one of the fastest-growing fitness competitions worldwide.
Where Are HYROX Events Held? (2024-2025 Global Schedule)
HYROX races take place in major cities worldwide, with events held in large indoor exhibition halls that provide a spectator-friendly atmosphere.
Upcoming HYROX Events
🇺🇸 United States: New York, Chicago, Miami, Dallas, Los Angeles🇨🇦 Canada: Toronto, Vancouver🇬🇧 United Kingdom: London, Manchester, Birmingham🇩🇪 Germany: Berlin, Hamburg, Munich🇪🇸 Spain: Madrid, Barcelona🇫🇷 France: Paris🇦🇺 Australia: Sydney, Melbourne🇭🇰 Asia: Hong Kong, Singapore
For the full event calendar and to register for a race, visit: HYROX Official Website.
HYROX Divisions: Which One is Right for You?
HYROX is designed for all fitness levels, offering four divisions:
1. HYROX Open
The standard race format
Weights & distances at normal levels
Perfect for first-time competitors
2. HYROX Pro
Designed for elite athletes
Heavier weights and tougher workouts
Recommended for experienced competitors
3. HYROX Doubles
Two-person team event
Partners alternate between exercises & running
Available in Men’s, Women’s, and Mixed categories
4. HYROX Relay
Four-person team format
Each teammate completes two workout stations & two runs
Ideal for beginners or groups looking to compete together
💡 Not sure which category to choose? Take the HYROX Fitness Level Questionnaire on their website!
How to Train for HYROX: Race Preparation Guide
HYROX requires equal focus on running and functional fitness. A well-structured training program should include:
1. Running Training (50% of HYROX)
8 x 1km interval training
Hill sprints & endurance runs
Running after functional exercises to simulate race conditions
2. Functional Fitness Training
Strength Training: Sled pushes, sled pulls, farmer’s carrie
High-Intensity Workouts: Burpees, wall balls, rowing, SkiErg
Grip & Core Strength: Sandbag lunges, kettlebell carries
3. HYROX Workout Strategy
Don’t start too fast – Pacing is key
Learn movement standards – Train with proper form to avoid injury
Simulate race conditions – Combine running & exercises in the same session
4. Nutrition & Hydration for HYROX
Eat clean – High-protein, balanced meals
Stay hydrated – Drink water before, during, and after training
Prioritize recovery – Sleep & rest days are essential
💡 Tip: Training at a HYROX gym with a certified HYROX coach can improve your race performance significantly!
HYROX World Championships & Elite 15 Series
HYROX World Championships (2019-Present)
Each season ends with the HYROX World Championships, where the top qualifiers from global races compete for the title of HYROX Age Group World Champion.
World Championship Locations:
2019: Oberhausen, Germany
2021: Leipzig, Germany
2022: Las Vegas, USA
023: Manchester, UK
2024: Nice, France
2025: Chicago, USA
HYROX Elite 15 Series & Pro Doubles Championships
The HYROX Elite 15 is the highest level of HYROX racing, featuring the top 15 men and women competing for the title of World Champion.
Major Qualifying Races:
Amsterdam, Netherlands
Hong Kong, China
Las Vegas, US
Glasgow, Scotland
Only the fastest competitors earn their spot in the Elite 15 Finals at the HYROX World Championships.
HYROX Youngstars: HYROX for Kids & Teens
HYROX isn’t just for adults! The HYROX Youngstars competition allows kids ages 8-15 to compete in a modified version of the race.
HYROX Youngstars Workout Stations:
Shuttle Runs
SkiErg
Weight Pulls
Farmer’s Carry
Wall Balls
💡 Designed to build strength, agility, and teamwork, HYROX Youngstars is the perfect way for kids to get involved in fitness racing!
Final Thoughts: Is HYROX Right for You?
HYROX is one of the most exciting and challenging fitness competitions in the world. Whether you're a beginner or an elite athlete, HYROX offers a structured, competitive, and measurable way to test your strength, endurance, and overall fitness.
Want expert HYROX coaching? At Dennis Romatz Fitness, my team of HYROX coaches and I provide structured programming, expert coaching, and race-day strategies to help you dominate your next HYROX event!
I offer free trial sessions and your training is backed with my results-based money back guarantee!
Get in touch today for elite HYROX coaching and personalized training plans!
About the Author
Dennis Romatz is a certified personal trainer, nutrition coach, and fitness author. Dennis is regarded as one of the world's leading holistic fitness professionals and has been recognized as "one of the 20 best personal trainers in the world" by The Institute of Personal Trainers. You can contact Dennis on Facebook, Twitter, LinkedIn, and Instagram.
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