Skip to main content
  1. Home
  2. Health & Fitness

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

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

By
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 
Recommended Videos

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.

Related

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. 

Editors’ Recommendations

Topics
Steph Green
Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
What exercise burns the most calories? Here’s your guide to calorie-torching workouts
Which type of workout torches the most calories per hour?
-man shirtless muscles flexing abs arms

We all prefer different types and intensities of exercise, from swimming and cycling to high-intensity interval training and yoga. Maybe running through a wooded trail or the concrete city streets is your thing, or maybe you prefer pumping serious iron at your local gym or home gym. You might be a yogi who enjoys a range of practices or an avid swimmer gliding through laps. If you’re trying to lose weight or achieve a particular fitness goal, trying certain types of exercise helps you ramp up the calorie burning. Let’s look at how calorie-burning contributes to weight loss and what exercise burns the most calories. 
How does calorie burning contribute to weight loss?

Calories are units of energy you take in from your food and drink. You can track your calories, how many you’re taking in, and how many you’re burning with the help of certain apps and wearables. Counting calories is a popular method based on the CICO or ‘calories in, calories out’ model.

Read more
Here’s why fitness buffs are swapping gyms for TRX suspension trainers
Use gravity and your own bodyweight to optimize your muscle power.
TRX handles

Sometimes, even the most devoted gym lovers end up straying from the gym and trying other ways of getting ripped and optimizing their athletic performance. One of the ways that’s garnering more and more attention in the fitness world is the TRX suspension trainer. While the gym has plenty of interesting machines and equipment to work with, other different and effective fitness tools continue to hit the market. Many of these tools can be used at home or even outdoors, and some are so worthwhile and convenient that people are ditching their local gym. Let’s look at the TRX suspension trainer, how it works, and the benefits.
What is the TRX suspension trainer?

The TRX system, otherwise known as Total Resistance Exercises, is a specialized fitness tool and a form of suspension training. Former U.S. Navy SEAL Randy Hetrick originally designed the TRX equipment based on his own experience and research from the military, pro sports, and academic institutions. When you use the TRX Suspension Trainer, you’re leveraging your body weight and gravity to complete a range of exercises. You can choose from signature products, including heavy-duty straps, foot cradles, padding, and handles.
What is suspension training?

Read more
Should you take fish oil when training? What are the benefits? New study is in
How does this popular omega-3 supplement affect muscle mass and strength?
fish oil supplement in shape of fish on white background

Evidence is mounting on the benefits of taking fish oil supplements, from lowering blood pressure to protecting your heart and reducing your risk of cardiovascular events. Fish oil has been shown to lower inflammation, improve cholesterol and muscle-skeletal recovery, and more. Protein powders, creatine, and other supplements are common in the fitness world, but you don’t often hear gym buffs talking about fish oil. Recently, researchers set out to discover if taking fish oil supplements helps fuel muscle growth and strength. Let’s look at the research. 
What is fish oil?

Fish oil is a dietary supplement containing omega-3 polyunsaturated fatty acids that are extracted from oily fish like anchovies, tuna, herring, and mackerel. The supplement contains two essential omega-3s: docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. Especially if you don’t eat a lot of fish, taking a fish oil supplement could help you obtain sufficient omega-3 fatty acids. Fish oil supplements typically come in capsule or liquid dropper form.

Read more