What is HYROX — and Why Everyone’s Talking About It
HYROX is a global fitness race changing the game for functional fitness athletes. It’s a test of endurance, strength, and grit — and it’s growing fast with over 550,000 participants and 350,000 spectators in 2025 and more than 80 races happening in cities across the world.
Every event follows the same format: 8 functional workout stations, 8 1K runs. One course. One standard. One goal: cross the finish line knowing you gave it everything.
HYROX is built for real athletes — people who train with intention and want a measurable challenge that’s tough, rewarding, and incredibly fun to prepare for.
HYROX Race Format
HYROX is a hybrid fitness competition that combines endurance running and functional movements in a fixed, standardized format. That means you can train for it anywhere and know exactly what you’re walking into on race day.
Every race is structured the same, with 16 stages, alternating between runs and additional workouts.
- 1km Run
- 1000m SkiErg
- 1km Run
- 50m Sled Push
- 1km Run
- 50m Sled Pull
- 1km Run
- 80m Burpee Broad Jumps
- 1km Run
- 1000m Row
- 1km Run
- 200m Farmers Carry
- 1km Run
- 100m Sandbag Lunges
- 1km Run
- 100 Wall Balls
Why HYROX Is Growing So Fast
HYROX has carved out a unique space between structured competition and accessible, real-world fitness. It’s designed for the everyday athlete — with enough challenge to keep things serious and enough flexibility to keep it inclusive.
Whether you’re a CrossFitter, strength athlete, or just someone who likes testing their limits, HYROX offers clear goals and a shared structure. Divisions include:
- Open – Standard weights and layout
- Pro – Heavier weights for competitive athletes
- Doubles – Train and race with a partner
- Relay – Teams of four splitting the work
The format is serious, but the barrier to entry isn’t. That’s why more gyms and communities are rallying around HYROX — it offers purpose-driven training and a reason to show up week after week.
How to Train for HYROX
This isn’t just about doing a few extra runs or tossing in wall balls at the end of a workout. HYROX prep takes a focused approach:
- Running Intervals & Pacing Work – Train your 1K effort repeatedly
- Sled Pushes & Pulls – Learn to manage heavy loads under fatigue
- Station Skill Work – Wall balls, lunges, and burpees with efficiency
- Row/SkiErg Sessions – Get comfortable with race-pace volume
- Recovery & Progression – Smart programming keeps you consistent
The key is staying consistent and tracking your performance — and the best way to do that is with a solid training and tracking tool.
Using a Training Tracker to Prepare for HYROX
Tracking your workouts gives you real insight into how you’re progressing — from run splits to station efficiency to recovery pacing.
Apps like SugarWOD help athletes stay organized and intentional. You can:
- Log daily workouts and race simulations
- Follow HYROX-specific training plans from top coaches like PRVN or Paincave for individuals or The Progrm for your class/affiliate.
- Track sled loads, transition times, and split pacing
- Review past weeks to optimize future sessions
Whether you train solo or with a crew, tracking your HYROX prep adds structure, builds motivation, and helps you see the work add up over time.
Ready to Train with Purpose?
HYROX gives you the challenge. Your job is to show up ready.
Whether you’re signing up for your first race or chasing a podium finish, the best time to build smart habits is now.
Want to follow a program designed for this exact race format? SugarWOD makes it easy to get started — and stay on track.
👉 Start your HYROX journey today inside the SugarWOD Marketplace with dedicated HYROX programming from world-renowned trainers and build it one tracked workout at a time.