Chances are, you’ve heard of Hyrox. If not, it may only be a matter of time.
Hyrox, a group fitness competition, has ballooned in popularity. The race combines 1-kilometer running stints with functional fitness stations like sled pushes and pulls, burpees, and farmer’s carries, all set to a party atmosphere that feels more like a music festival than a workout.
These days, getting a spot in a Hyrox race is almost as unattainable as Taylor Swift tickets. With events hosting as many as 50,000 participants at a time, Hyrox is increasingly a way to network or even find love through fitness.
“It’s one of the first fitness events that feels more accessible to people,” Ixchel Avirama, a CrossFit NYC coach who has competed in Hyrox contests since 2022, told Business Insider.
But as it grows, more people are getting tripped up by common rookie mistakes — causing injuries and affecting their gains.
If you’re thinking of joining the party, Avirama says you should focus on three top priorities during training to succeed in Hyrox while improving strength, athleticism, and stamina for long-term fitness.
Mistake 1: Treating it like a test of strength
The first thing to know about Hyrox is that you’ll be spending as much time running as at the strength stations. The one-kilometer increments are easy to underestimate, but add up to about five miles, more than half the event.
“A common misconception is that the stations are a lot more important,” Avirama said. “Everyone needs to know that it is a running race first and foremost.”
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Depending on your current fitness level, Avirama recommended a good starting point of running two days a week.
Aim for one longer, low-intensity Zone 2 session to slowly increase the time you spend moving. To work on speed, include a shorter, faster interval training session. The combo isn’t just good for Hyrox: it’s also a sweet spot for longevity training, too.
As a fitness newbie, plan a few months ahead and build up your running endurance gradually so your body can adjust, reducing the risk of injuries to your feet, ankles, and knees, according to Avirama.
“People start right away with 8K runs or hourlong runs,” she said. “Not giving yourself time to ramp up slowly is the biggest issue that leads to injuries.”
Mistake 2: Not training basic movement patterns
Avirama said Hyrox newbies can be intimidated by strength work, particularly moving a heavy sled, so it’s good to get comfortable with the specific movements.
Beginners can build overall strength through basic movement patterns by doing exercises like push-ups, pull-ups, presses, farmer’s carries, squats, and lunges. The idea is to master good form so that when you’re tired, you’re less likely to get injured.
Those are the same movements that trainers (and doctors) recommend for longevity, too, since they carry over to real-world activities like lifting a suitcase, hauling groceries, or taking the stairs.
Commit to 2 to 3 strength training sessions a week — but make sure you have a good running base before ramping up your strength training.
Mistake 3: Not pacing yourself
The biggest challenge in a Hyrox is the time you’ll spend on your feet. The elites can finish the race in just under an hour, but most people can expect it to take between 90 minutes and two hours.
To prepare for continuous effort, Avirama recommends a CrossFit-style circuit called a metcon (short for metabolic conditioning), which alternates between exercises to build strength and stamina.
“You’re constantly doing a bunch of different movements, moving from one station to the next,” she said.
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You also need to pace your fueling, including a smart hydration plan and plenty of carbs before and throughout the race to avoid cramps and fatigue.
“I learned from my first race, so I think I spent a lot more time drinking electrolytes three to four days before the race even happened,” Avirama said.
Avirama said the average time to complete a Hyrox race has increased, in part because the event has expanded beyond the niche of very fit people. Avirama works with many athletes in their 20s who are training to do a Hyrox event with a parent.
“The fact that there are so many different ways of doing this race has allowed people to invite different people into their lives,” she said.
The bottom line is that each Hyrox athlete should find the right intensity to progress without burning out — that goes for the whole training process, not just race day.
“It’s a marathon, not a sprint,” Avirama said. “Focus more on the endurance, finding that pace you can maintain consistently.”