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Hyrox is a popular competitive indoor fitness event — What are the benefits?

Improve your cardiovascular fitness, metabolism, strength, and endurance with Hyrox

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Man with tattoos sitting in the gym doing seated cable rows exercise with cable machine
Mad Production / Shutterstock

From going rucking to zone 2 cardio, fitness enthusiasts are exploring innovative and interesting ways to get moving. Hyrox is a popular competitive indoor fitness event taking place all over the world with thousands of athletes signing up and competing every year. Training for and taking part in Hyrox isn’t a walk in the park; it’s a feat of strength and endurance that showcases your athletic prowess. You might have seen TikTokers and Instagram fitness buffs sharing videos of themselves powering through a sled pull or reps and reps of burpees. Let’s look at what it is, the benefits of Hyrox, and top training tips.

What is Hyrox?

men in Hyrox gym doing rowing machine
Hyrox / Hyrox World Instagram

Hyrox is a global functional fitness race where you start with 1km of running before completing a workout station. You repeat the 1km run and the workout station eight times and each time, you’ll end up at one at the following functional workout stations:

  • Sled push
  • Sled pull
  • Burpee broad jumps
  • Rowing
  • Farmer’s carry
  • The SkiErg machine
  • Sandbag lunges
  • Wall balls 
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Hyrox is a real challenge because you have to run 8km and finish all eight workout stations. There’s no restriction on finishing time and no entry qualifications or requirements, so beginners and advanced exercise enthusiasts can take part and not worry about finishing in ‘last’ place.

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What are the benefits of Hyrox?

people running in Hyrox race
Hyrox / Hyrox World Instagram

You’ll run, push, pull, jump, and lunge your way to the finish line. Here are some of the many benefits of Hyrox:

  • Incorporate cardio and a full body workout.
  • Feel accomplished.
  • Work at your own pace.
  • Increase your heart rate and cardiovascular fitness.
  • Improve your strength, endurance, and metabolism.

Top Hyrox training tips

Man lifting deadlift bar
Alora Griffiths / Pexels

When it comes to training, you can find a Hyrox class at an affiliated gym to start getting community support. You can also start working on the individual exercises involved as well as honing your overall fitness and running abilities. You could practice performing burpees and then going for a 1km run followed by using the rowing machine as you would in a Hyrox race. One of the biggest challenges is continuing to power through the final workout stations and runs after you complete the burpees and your heart rate is accelerated.

These top tips should help you fuel your Hyrox training:

Hyrox is a worldwide full-body heart-pumping workout for those who are brave enough to conquer the challenge. 

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Steph Green
Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
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