Everything You Need To Know About Hyrox

Hyrox is coming back to Australia. Here’s everything you need to know

Since launching in 2017, HYROX has emerged as the world’s premier fitness racing sport. Last year, more than 40 events around the world attracted total of 90,000 competitors. Now, HYROX is coming to Australia, with events in four cities in 2024. This is everything you need to know about HYROX, from how it works to how you can get involved

MANKIND’S UNIQUE ABILITY to punish itself and make a game out of it cannot be underestimated. A few millennia after Pheidippides ran 42.125km from Marathon beach to Athens to warn his rulers of an impending Persian invasion before dropping dead upon arrival, we all collectively agreed to commemorate his sacrifice by running that same distance, without dying, in a ritualised competition. Marathons are not the only athletic challenge we undertake though, a new player is emerging in the world of fitness racing: Hyrox.

Hyrox, otherwise known as the “world series of fitness racing”, blends functional fitness with endurance, challenging participants of differing skill levels to push their limits in a unique and demanding race format. Whether you’re a marathon veteran or entirely new to fitness racing, Hyrox offers a chance to test your mettle. After Australia hosted its first two Hyrox races in 2023, the sport is back with races in Melbourne, Sydney, Brisbane and Perth this year.

Keen on giving it a go? Whether you prefer competing or spectating, we’ve rounded up everything you need to know about Hyrox, including the rules, how to participate and how to prepare.

What is Hyrox?

Like we said, Hyrox is a sport that blends functional fitness with endurance. A Hyrox race has 16 segments. Eight of those segments are 1 kilometre runs, interspersed with eight different functional workout stations that test a variety of muscle groups. Below, you’ll find what a standard Hyrox circuit looks like.

  1. 1 km run
  2. 1000m ski erg
  3. 1 km run
  4. 50m sled push
  5. 1 km run
  6. 50m sled pull
  7. 1 km run
  8. 80m burpee broad jumps
  9. 1 km run
  10. 1000m rowing
  11. 1 km run
  12. 200m farmers carry
  13. 1 km run
  14. 100m sandbag lunges
  15. 1 km run
  16. 75-100 wall balls


Sounds like quite the challenge, right? That’s the point. This structure ensures that Hyrox is a comprehensive fitness test, not just an 8km run with a few easy exercises in between. You don’t have to worry about flimsy, subpar equipment either – Centr is the official equipment provider for all Hyrox events.

While the format remains relatively the same, Hyrox has four different categories you can choose to compete in. Open is the primary category, where lone competitors take on the above structure, while Pro follows the same format, albeit with heavier weights for an added challenge. Then there’s doubles, in which pairs of competitors complete the running segments together, but can split the workload on the workout stations. Finally, the relay division breaks the challenge into four equal parts, with team members completing two 1 kilometre runs and a workout station.

When are the 2024 Hyrox events in Australia?

Over the next few months, Hyrox is coming to four Australian cities. The first event will be held in Melbourne on June 29-30, followed by Sydney on July 27, Brisbane on August 17, and Perth on September 14.

Registration for all four events is open now. To find more details on your nearest race, click here.


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Can anyone compete in Hyrox?

Yes, there’s no membership, prior experience or pre-requisite fitness level required to compete in Hyrox. The beauty of the sport is how accessible it is. You don’t need to be a seasoned marathon runner or an endurance warrior to take part (although there are competitions, if that’s your inclination). Hyrox is designed for people of all levels, from beginners to elite athletes.

To make this possible (and more practical) Hyrox events are separated into the four categories we mentioned earlier, open, pro, doubles and relay. If you’re unsure of what category you fit into, you can take the ‘find my level’ test here.


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How should you train for Hyrox?

The whole point of Hyrox is that it’s a comprehensive test of your fitness. As a result, to prepare for it, you’ll need a well-rounded fitness program to develop both the necessary running endurance and all-around strength. Luckily, the exercises in Hyrox’s 16-segment format are no secret, so you can perform those exact exercises to get the best practice.

Below you’ll find a quick guide on how you should train in the lead up to a Hyrox event to ensure you’re prepared.

Endurance training: Incorporate long runs between 5-10km into your routine. Focus on interval training to master the stop-start nature of HYROX’s 1km running segments.

Strength training: Focus on compound movements like squats, deadlifts, and bench press to build overall strength. While Hyrox only requires you to perform eight specific exercises, it’s better to focus on building all-around strength than only bolstering small areas so you can cover all bases.

Functional fitness: An obvious tip, but of course it would be wise to practice the specific Hyrox exercises like sled pushes and pulls, ski ergs, rowing, and lunges.

Recovery: The aim is to come into Hyrox feeling prepared and in peak physical condition so you can perform when it matters. Ensuring you’re not dealing with any nagging injuries by allowing for adequate rest, solid nutrition, and utilising other recovery strategies is the best way to do that.


INSTAGRAM | @hyroxworld


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By Cayle Reid

Cayle Reid is a fan of everything sports and fitness. He spends his free time at the gym, on his surfboard or staying up late watching sports in incompatible time zones.

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