Structure Of A Hyrox Race: What To Expect

Tuesday, 29 October 2024

Hyrox is a global fitness race inviting fitness enthusiasts worldwide to compete in age-category races. Each event provides an opportunity to be crowned champion in the end-of-season championships. Each race date allows racers to take podium places and receive their finisher flags. And everyone who competes comes away with a fantastic feeling of accomplishment and a finisher's patch.

These races are a great way to test your endurance, your fitness levels and to have great fun.

Chris Gell is a Hyrox athlete, judge and coach, as well as the Gym Manager and Personal Trainer at PureGym Manchester Spinningfields. Here, he explains just what you can expect from a Hyrox race, from the different workout stations to the categories and even the layout.

Workout stations in Hyrox

Hyrox races are made up of 8 x 1km runs and 8 x functional workouts. Starting in the Red Bull tunnel you head out into your first run then into the Roxzone to complete your workout. This is repeated up until the final workout in the Thunder Dome for your 100 wall balls, then takes racers across the finish line.

These are the 8 functional workouts you can expect to take part in at a Hyrox event:

1000m Ski Erg - completing 1000m as a single or double in the fastest time. The Erg targets the arm, shoulders and core muscles and, when done efficiently, also works the lower body. This full-body workout is just the beginning of your race.
50 Metre Sled Push – completing 50 metres (usually 4 lengths of the track) with the sled, pushing the relevant category weight depending on which division, age group and gender you’re competing under.
50 Metre Sled Pull – using the ropes to pull the category weight across the line at each end while staying within the box.
80 Metres Burpee Broad Jump - starting with a burpee, into a stand then jumping forward. A challenge for all, known to be loved and hated at the same time.
1000m Rower – straight from that last run and into 1000 metres on the rower. Just like the Ski Erg, this combines lower and upper body movements to travel the distance in the best time. This is known to be the opportunity to catch your breath, but also a real challenge.
200-metre Farmers Carry – picking up your category-weight kettlebells you head into the 200-metre track to complete the distance as quickly as possible. Once done, you return your kettlebells and head out on your next run.
100-metre Sandbag Lunges – carrying your 10kg, 20kg or 30kg sandbag, lunging on the track, ensuring you alternate legs and your knee touches the ground. This is a test of the legs and your determination to finish.
100 Wall Balls – either 100 solo or 100 split with your partner in doubles. This is the only station with no time penalties, just the standard of hitting the correct height target and form. Complete these before heading across the finish line to claim your time and, potentially, a podium result.

Race categories and divisions

The different divisions within a Hyrox event are shaped to accommodate a range of fitness and experience levels, as well as categories for a variety of age groups.

Divisions:

Open (Men’s and Women’s divisions)
This is the standard category open to anyone who wants to participate. There is no specific qualification required, and it’s suitable for all fitness levels. Weights and movements are scaled to be accessible to most athletes.
Pro (Men’s Pro and Women’s Pro divisions)
This is the most competitive category for advanced athletes. Weights are heavier, and the competition level is higher than the Open division. Athletes often train specifically for this level of competition.
Doubles (Men’s Doubles, Women’s Doubles, and Mixed Doubles divisions)
Teams of two compete together, sharing the workload for both the running and workout stations. This is a great option for those who prefer to compete as a team rather than individually.
Masters (Men’s and Women’s divisions)
Divided by age groups, typically 40+, 50+, 60+, etc. This division allows older athletes to compete against those in similar age ranges.
Relay (New in some events)
Teams of four people split the running and workout stations, with each member completing a portion of the race. This allows participants to experience Hyrox in a less intense, shared format.

Age Groups (for Open, Pro and Masters):

Age categories start from 16 years old and up to 70+, there is usually a 5-year window for each category. This is great as you are given an age-related position overall from your results and an overall position in the whole race. The age categories are:

18-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60+

Hyrox time structure and rules

Hyrox is unique in that the timings are down to the racer. The great thing about racing is enjoying your first time, and then spending time improving your runs and your movements ahead of the next race. Between events, you can develop your strength and pace to go back and beat your own time.

An average Hyrox time would be around an hour and a half, and there are many ways to see the different averages to compare through the RoxFit app. Like any fitness-style event, the best starting point is getting over that finish line and then going back to improve.

Each workout has a set of rules laid out in the rulebook found at www.hyrox.com with a focus on the standards for each workout e.g. sandbag not to touch the ground once collected, knee must touch the ground and must be alternating knees.

There are slight differences between the solo divisions and the doubles, as in doubles you share the workouts but both run every 1km as a pair. Rules on what you can and can't do with each workout element are in the doubles rule book.

Navigating the racecourse

For some, this may seem the most daunting part of the day, but I assure you the race is laid out very clearly and you won't get lost.

Race layouts are sent out with packs and are available online. These will identify the Warm Up area, Start Zone, the IN and OUT from the run to the roxzone into the functional workouts, how the functional workouts are placed (these may not be in numerical order), the location of the hydration stations, the finish line and recovery area.

I highly recommend viewing this and then arriving on race day early to walk the set-up so you are ready to race.

What makes it easier is that you should easily be able to spot large inflatable arches that will mark:

the IN route for leaving the run course.
the OUT arch for leaving the roxzone for your next run.
the station numbers and what they are, so you won't miss a station or confuse the order.

And if you're in doubt, there are judges, race directors and volunteers everywhere in the roxzone to help you get to the right place.

Hyrox for beginners vs. advanced athletes

Hyrox is a race for everyone. So, whether you're a beginner or a regular competitor, you can set a personal goal to achieve at each event. All races follow the same format, and you can compare your timings from each event.

If you're a first-timer, it's best to focus on enjoying the race and getting a feel for the structure and event as a whole. No matter how you prepare, you'll find that each course has its own challenges. If you aim to complete it and enjoy the experience, then you can work on improving your time ahead of the next race.

If you're an advanced athlete, you'll have a greater understanding of the format of the race and can work on pushing for a podium or world championship place.

No matter who you are, the run course is supportive, the workouts are great, and the atmosphere is inspiring.

The best part is that Hyrox is everyone's race and attracts a community of inspirational people. If you have the chance, go view the other age categories and watch the pros, champions and first-timers. You won't regret taking on that first race.

How to prepare?

Preparing for your first Hyrox means working on your running - building pace, endurance and distance. This, combined with readying your body for the stations themselves. This means practising the distances, the lengths or reps, and working on movements to strengthen the muscles required to perform the race’s functional workouts. This can be done through specific classes or by training independently.

Classes:

An easy way to get into Hyrox would be with one of our great Hyrox classes offered in our PureGym X Hyrox gyms. Our Hyrox Coaches are here to build your foundations through a range of different workout formats, actual race day movements and the chance to improve your running.

You can work your way from the Hyrox Intro into Hyrox Strength and Conditioning, through to the Hyrox60 classes.

Hyrox Intro - a great 45-minute class where your coach will talk you through the workout-specific movements and techniques and combine these with a workout to push your engine and test your endurance.
Hyrox Strength and Conditioning - a great 45-minute class for improving your running and improving your workout performance. This will be combined with strength work to further improve your race-day workout times. This class is going to be more intense but, as with any class, you are in control, so you can challenge yourself on several levels to suit your skill levels.
Hyrox 60 - a great way to test your endurance and see what you can achieve in 60 minutes, with a full combination of workouts and running. This might be classed as a half sim or a set amount of the full distances, lengths and reps to get you in that fatigue zone. This will also help to prepare you mentally for race day.

And then you have the chance to test yourself fully with our unique Hyrox Sim event. Here, you can give the full Hyrox race a go with the support of your Hyrox coaches, classmates, friends and family. We are hosting these events in gyms with the full realness of a Hyrox event from check-in to that podium finish.

Independent Training:

If the class format isn't right for you, or you can't make them work around your lifestyle, then you can train independently. One of our Hyrox coaches has created an example Hyrox training plan that you can follow, as well as giving top tips and advice on how to prepare for an event.

Now it's time to take on your first Hyrox. Get your training off to a strong start by joining your nearest PureGym and making the most of our wide range of high-quality equipment to support you on your Hyrox journey.

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