HYROX: The Global Fitness Race Taking Over the Training World
In recent years, a new competitive fitness format has emerged that’s turning heads and transforming the way fitness enthusiasts train. HYROX is a global fitness race designed to test endurance, strength, power, and mental toughness in a way few other competitions do and it’s becoming increasingly popular, especially among men looking to push their physical limits and chase new challenges.
At Physique Academy, we’ve seen a surge in clients wanting to shift their focus to HYROX-style training. With our team of coaches who actively compete and specialise in HYROX, we’re perfectly placed to help you dominate the course.
What is HYROX?
HYROX is a unique indoor fitness competition that combines functional strength training with endurance running. Every race follows the same structure: athletes run 1km, followed by one functional workout station repeated eight times for a total of 8km and 8 workout stations.
It’s designed to be accessible yet extremely challenging. Competitors range from elite athletes to everyday gym-goers looking for the ultimate test of fitness.
Why is HYROX Becoming So Popular?
There are a few reasons HYROX is growing fast:
- Global appeal: With events hosted across Europe, North America, and now expanding further, HYROX has a true international following.
- Community-driven: The races bring together thousands of like-minded individuals pushing each other to their limits.
- Objective performance: With standardized workouts and timed results, it’s easy to track progress and compare performances.
- Balanced challenge: It demands both cardiovascular fitness and muscular endurance, no one is safe from the burn.
What Are the HYROX Stations?
Here’s the full structure of a HYROX race:
- 1km Run
- Ski Erg – 1000m
- 1km Run
- Sled Push – 152kg men / 102kg women
- 1km Run
- Sled Pull – 103kg men / 78kg women
- 1km Run
- Burpee Broad Jumps – 80m
- 1km Run
- Rowing – 1000m
- 1km Run
- Farmers Carry – 2x24kg men / 2x16kg women for 200m
- 1km Run
- Sandbag Lunges – 100m with 30kg men / 20kg women
- 1km Run
- Wall Balls – 100 reps with 6kg men / 4kg women
Training for HYROX: A Whole New Level
Typical hypertrophy-based gym splits won’t cut it for HYROX. You need a tailored program that combines aerobic capacity, functional strength, and metabolic conditioning.
At Physique Academy, we build progressive HYROX-specific training plans that target:
- High-volume leg endurance for sled pushes, lunges, and running.
- Explosive power for burpees and wall balls.
- Grip and core strength for carries and rows.
- Zone 2 and Zone 5 conditioning to build stamina and improve race pace.
The Role of Nutrition in HYROX Performance
You can’t out-train a poor diet — especially not for HYROX.
Proper fuelling supports energy output, improves recovery, and helps with race-day performance. Key nutritional focuses include:
- Carbohydrates: Your main fuel source. Glycogen depletion mid-race will tank your performance.
- Protein: Supports muscle repair and reduces breakdown from high training loads.
- Hydration & electrolytes: Especially important if you’re training in warm conditions or doing double sessions.
Our Physique Academy coaches create bespoke nutrition protocols that match your training blocks and goals.
Recovery: The Underrated HYROX Secret
HYROX-style training places huge demand on the nervous system, joints, and soft tissues. Without proper rest, you’ll end up plateauing or worse, injured.
We emphasise:
- Sleep quality
- Active recovery days
- Mobility and soft tissue work
- Periodised de-load weeks
Training hard is only one side of the coin, recovery is what unlocks adaptation.
Running: The Foundation of HYROX Success
With 8km of running, this is a runner’s race disguised as functional fitness. Most athletes underestimate the role of running — but neglecting it costs you big time.
We integrate:
- Interval training for speed
- Tempo and long runs for aerobic development
- Brick sessions (running immediately after strength stations) to simulate race fatigue
Running economy is crucial. The smoother and more efficient you are, the more energy you’ll save for the brutal stations.
HYROX FAQs
1. Do your coaches compete in HYROX themselves?
Yes, several of our coaches actively compete in HYROX events around the world. They understand the race format inside-out and bring real-world insights to your training.
2. Can Physique Academy design a HYROX-specific training plan for me?
Absolutely. We offer fully customised HYROX coaching plans that evolve as your fitness improves, combining strength, conditioning, running, and recovery work.
3. I’m a beginner. Can I still do HYROX?
100%. HYROX is scalable for all fitness levels. Our coaches will tailor your program and guide you through your first event step-by-step, making sure you feel confident and prepared.
4. Do I need a gym membership to follow the training?
Not necessarily. While gym access can help for specific movements (like the ski erg or sleds), we also offer adaptable at-home or hybrid programs to suit your setup.
5. Will I get a nutrition plan alongside the training?
Yes. Every Physique Academy HYROX plan includes a personalised nutrition guide aligned with your training volume, body composition goals, and recovery needs.
Ready to Take on HYROX?
Whether you're aiming to complete your first HYROX or qualify for the World Championships, our team at Physique Academy has the tools, experience, and knowledge to help you succeed. Let's turn training into competition, and competition into domination.
Book a free consult now with one of our HYROX coaches and start your journey today.
