What is HYROX? Your Guide to the World's Fitness Race

What is HYROX? Your Guide to the World’s Fitness Race

The world of fitness is constantly evolving, but few phenomena have captured the global imagination quite like HYROX. This exhilarating fitness race combines endurance and functional strength, presenting a challenge that’s as demanding as it is deeply rewarding. HYROX workouts are captivating participants of all levels, proving that true fitness is about more than just one skill. Read on as we demystify what HYROX is for newcomers, exploring the widespread appeal behind this global movement and why you should be a part of it.

Demystifying the HYROX Challenge

The HYROX circuit was invented by Christian Toetzke, a seasoned mass participation race organiser, and Moritz Fürste, a three-time Olympic medalist and World Champion. They had the vision of creating a new type of fitness race format that was accessible to everyone, not just elite athletes.

Essentially, what HYROX consists of is eight 1km runs interspersed with eight functional workout stations. Participants run 1km, then complete a station, and repeat this cycle eight times, with the total time to complete the course determining their final score. This dynamic blend of cardio and strength is a true test of overall fitness, challenging both body and mind, and not just a single discipline.

The HYROX Phenomenon: Why It’s Trending and Captivating the Fitness World

The growing popularity of HYROX isn’t just a coincidence; it’s a phenomenon rooted in its unique structure and ability to connect people. Here are a few reasons why HYROX is so popular, and why it continues to draw in fitness enthusiasts from all walks of life:

• The Power of Inclusivity: Unlike many fitness competitions that seem out of reach, HYROX is designed to be accessible to everyone, regardless of fitness level. It allows people to challenge themselves and compete at their own pace, making it a powerful and welcoming experience for both seasoned athletes and newcomers.

• A Unique Blend of Challenge and Camaraderie: HYROX strikes a perfect balance between individual challenge and shared camaraderie. The demanding format pushes participants to their limits, but the collective struggle and encouragement from fellow competitors create an experience so rewarding, it makes people want to return again and again.

• Building a Global Fitness Community: HYROX actively builds a strong sense of community amongst gym-goers and participants worldwide, exemplified in the HYROX Doubles format, where partners transcend individual workouts to tackle the course together. This shared pursuit fosters deep connections, transforming gyms into dedicated training hubs and race-day support stations.

Understanding the HYROX Stations

At the heart of the HYROX race lies a set of eight functional tests. These are the HYROX stations that challenge athletes between each 1km run:

• SkiErg: Simulates a cross-country skiing motion to test your cardiovascular and muscular endurance.

• Sled Push: Requires you to push a weighted sled across a 50-meter track, testing lower-body power and grit.

• Sled Pull: Challenges your back, core and grip strength by pulling a heavy sled across a 50-meter track.

• Burpee Broad Jumps: A combination of a full-body burpee followed by a broad jump, testing explosive power and stamina.

• Rowing: A full-body cardio workout on a rowing machine to build your muscular and cardiovascular endurance.

• Farmer’s Carry: A test of your grip strength, core stability and endurance as you carry heavy weights for 200 meters.

• Sandbag Lunges: Challenges your leg strength and stability with a sandbag held on your back while performing lunges.

• Wall Balls: A repetitive exercise combining a deep squat with a powerful throw to a wall-mounted target, testing muscular endurance.

Each station is meticulously designed to challenge different muscle groups and skills, contributing to the race’s diverse demands. Additionally, the consistent stations across all global events creates a universal benchmark, solidifying HYROX’S reputation as a fair and comprehensive challenge for every athlete.

Q&A with Our HYROX Enthusiast

Elly Morgan, a dedicated PURE member and HYROX professional athlete, shares her incredible journey from bodybuilding to mastering one of the world’s toughest fitness races. Let’s hear her unique insights on training, competition and what makes HYROX so rewarding: 

Q: What inspired you to compete in HYROX? 

I’ve always been drawn to high-intensity sports, having played football and completed Ultramarathons and Spartan races in the past. When HYROX came along, it felt like a natural next step, so I decided to give it a go.

Q: How has your training evolved since becoming a professional athlete? 

Before starting HYROX, my training focused on bodybuilding, which involved very little running or plyometrics. Now, since HYROX combines both strength and endurance, I’ve had to improve my running and explosive power. I went from running about 40km a month to now clocking around 200km.

Q: How does your HYROX training routine look like? 

I split my training days between easy/long runs and track work. Mondays, Wednesdays and Sundays are for easy or long runs of about 10-12km, followed by strength training focused on compound movements. Tuesdays, Thursdays, and Saturdays are for interval or tempo runs on the track, then I do my HYROX work like rowing, SkiErg, lunges and wall balls. I only take a rest day after my long run on Sundays.

Q: What are your top tips for someone training for their first HYROX race? 

My number one tip is to study the rules and movements of HYROX so you know what you’re getting into. Many people show up unprepared and get cramps, as the race puts a massive load on your legs. Another good tip is to not skip leg day, as HYROX involves a lot of running, pushing, hinging and lunging!

Q: What do you enjoy most about training at PURE? 

I love the equipment and facilities at PURE. There’s plenty of space for my HYROX training, and the equipment allows me to train both strength and cardio effectively. I also enjoy the sauna and steam room for recovery, and the stretch area to release muscle tension. It’s a great gym that has everything I need under one roof.

As an official HYROX affiliated gym in Singapore, PURE serves as a premier destination for those inspired by the HYROX phenomenon. We emphasise this through our comprehensive training facilities which are not just for general fitness, but to provide an ideal environment to prepare for upcoming races.

On top of this, our expert training team also prepares participants through their HYROX-specific targeted workouts, helping members master technical movements and race-day strategy. This is achieved through our beginner-friendly TURF sessions, performance-boosting fitness classes as well as a full range of equipment for race simulations.

If you’re ready to get started on your HYROX journey with PURE, sign up for a gym membership today, or visit one of our fitness centres to find out more!