Everyone is entitled to their own preferences. Differences in hobbies, likes, and dislikes should be respected. You know, to each their own. But lately, some uneasy TikTok users are feeling personally victimized by Hyrox, an intense, yet popular indoor fitness competition taking over the FYP. One creator expressed some serious distress and concern that Hyrox athletes are training for something the rest of us have yet to learn about, while another is questioning how she ended up on Hyrox-tok without her consent. So if you feel equally confused about the intense competition (and its social media takeover), you’re not alone.
Hyrox originated in Germany in 2017 but quickly established itself as one of the fastest growing fitness sports in the world, with races in more than 11 countries and 30 cities. It’s framed as the “race for hybrid athletes” and entails 8 kilometers of running (roughly 5 miles) and eight strength-based workout stations. There’s no finishing time restriction, and according to the Hyrox website, 98 percent of athletes successfully complete the race. But given that it’s a competition, the goal is to finish as quickly as possible.
On top of that, athletes must pay an entry fee to participate (ranging between $70 and $120). So some folks are bewildered why anyone would do such a challenging workout. For 52-year-old Hyrox rookie Jen Anderson, it’s about the challenge. “I’ve trained for many endurance races throughout my life, and I’ve done everything from 5Ks to marathons to distance relay races, but the difference with Hyrox is layering in the functional strength component,” she tells PS. “I’m not tied to a certain time or personal record for my first Hyrox, but I’m excited to compete, finish, and be successful – and then talk about it every chance I get.”
Still skeptical about the allure of Hyrox? Honestly, same, which is why I did a deep dive on “the world series of fitness racing.”
Experts Featured in This Article:
Jen Anderson, CPT, is a group exercise instructor, personal trainer, and cancer exercise specialist at The Den.
Anthony Crouchelli, CFSC, USATF, is a certified functional strength coach, run coach, and Hyrox performance coach.
What Is Hyrox?
Hyrox is a hybrid fitness competition that combines running and functional workout stations, where participants run 1 kilometer, followed by one functional workout, and then repeat it eight times, swapping in a new functional exercise each time. “Functional workout” is a buzzy term, but it generally refers to a type of exercise that focuses on improving movements relevant to everyday life (like squatting down to pick up a child or carrying groceries).
For the purpose of Hyrox, the eight functional movement stations include: ski erg, sled push, sled pull, row erg, burpee broad jump, farmer’s carry, walking lunges, and wall balls.
Here’s a full breakdown of the race that can be completed as a 4-person relay, in a pair, or solo:
- 1-kilometer run
- 1-kilometer ski erg
- 1-kilometer run
- 50-meter sled push
- 1-kilometer run
- 50-meter sled pull
- 1-kilometer run
- 80-meter burpee broad jump
- 1-kilometer run
- 1-kilometer row
- 1-kilometer run
- 200-meter farmer’s carry
- 1-kilometer run
- 100-meter sandbag walking lunges
- 1-kilometer run
- 100 or 75 wall balls (depending on division)
Curious about the difference between Hyrox and CrossFit? Thought so. “Hyrox is all about setting a specific goal, tailored for athletes looking to push their endurance and functional strength in a structured race format, where the focus is on speed, with clear metrics to help track progress and improvement,” says Anthony Crouchelli, CFSC, USATF. “CrossFit, on the other hand, is about building functional fitness that translates into real-life movements, like squatting, lifting, and pushing, and it’s all about becoming well-rounded and improving across a variety of fitness skills.”
The Benefits of Hyrox
If you want to boost athletic performance, training for Hyrox is a great way to go. Here’s a closer look at the benefits of Hyrox, according to Crouchelli.
- Full-body workout: Hyrox blends strength, endurance, and mobility, hitting every single muscle group in one session.
- Fosters mental toughness: It’s no secret that running 8 kilometers and crushing eight workout stations is grueling, but the challenge is meant to push your limits and build resilience.
- Improves stamina and endurance: You can count on the mix of running and strength training to get your heart pumping, build stamina, and test endurance (with the goal of not burning out at the end).
- Builds strength: All eight functional movements are meant to build serious strength, so you can expect your upper body, lower body, and core to kick into high gear.
- Tracks progress: Since the race is timed and focuses on speed, you can easily track your improvements and chase new personal records.
The Risks of Hyrox
Hyrox bills itself as a “sport for everyone,” but that doesn’t mean it’s entirely risk-free. As with any sports or exercise regimen, Crouchelli says the load of movements can take a toll on your body, leading to sore muscles, aches, pains, and, if you’re not careful, injury. Those dealing with a pre-existing injury or underlying health condition should also consult a doctor before training or partaking in a Hyrox race, given the vigor and intensity.
That said, when you prioritize rest, recovery, and proper fueling (like adequate hydration and a balanced diet), Crouchelli says Hyrox has a relatively low risk factor.
So, Why Is Hyrox So Intense?
“I don’t know if ‘intense’ is the right word, but it’s more so ‘challenging,'” Crouchelli says. “Just like running races, Hyrox will always have those hyper-intense folks, but for the most part, every individual I’ve met through Hyrox started because they felt welcomed and challenged.”
So, no, despite TikTok’s concern, Hyrox athletes are not training for World War III. They’re training for personal growth. “At the end of the day, Hyrox is really you versus you, and when that’s the case, you have no choice but to win,” Anderson says. “Then, after the challenge, the body rests and recovers and you’re left with the imprint of all that bad-ass hard work, and all I can really say is, I want to do that again. Bring it on.”
Andi Breitowich is a Chicago-based freelance writer and graduate from Emory University and Northwestern University’s Medill School of Journalism. Her work has appeared in PS, Women’s Health, Cosmopolitan, and elsewhere.
