If you’re new to the world of Hyrox and want to understand more about this fitness competition that’s capturing athletes worldwide, you’re in the right place. In this guide, we explain everything you need to know: from what Hyrox is, why it’s gaining so much fame, how you can prepare for the event, and even where to find qualified trainers. Shall we get started?
1. What is Hyrox?
Hyrox is a fitness competition that combines 8 km of running, divided into 1 km blocks, with eight stations of functional exercises that are simple to execute technically, like pushing sleds, rowing, or doing burpees. It’s accessible to different fitness levels.
This sport emerged in 2017 in Germany, created by Christian Toetzke and Moritz Fürste, with the goal of uniting running and functional training in a simple yet challenging way.
The first official event took place in 2018 in Hamburg, and it was an immediate success. The innovative proposal of being an indoor competition, held in large venues like halls and arenas, with a vibrant atmosphere—including music, audience, and a structure that allows you to follow all the action—quickly attracted participants and spectators.
Race Format and Structure
Each race follows a fixed format: 1 km of running followed by a functional exercise, repeating this cycle eight times.
Categories and Competition Formats
Hyrox is designed to accommodate different athlete profiles and offers various competition formats:
- Singles – For those who want to challenge themselves solo.
- Doubles – For those who prefer to compete in pairs and share the exercises, while the running remains (same-gender or mixed athletes)
- Relay – A team of four people, where each athlete does two runs and two workouts (same-gender or mixed athletes)
- Pro Division – For athletes who want to challenge themselves with heavier weights
Global Expansion and Popularity
Hyrox has grown exponentially, expanding to countries like the United States, United Kingdom, Spain, Brazil, and many others, becoming the largest indoor fitness competition in the world. The sport has attracted athletes from different areas, such as CrossFitters, marathoners, and triathletes, establishing itself as a reference for those seeking a complete endurance and strength challenge.
The Top 15 Elite and the World Championship
High-performance athletes compete to secure a spot in the Top 15 Elite, a ranking that gathers the best times from Hyrox races throughout the season. The top-ranked athletes earn a place in the World Championship, where the fastest competitors in the world face off, raising the level of demand and prestige of the competition.
The name “Hyrox” is a creative fusion of “hybrid” (for the combination of running and strength training) and “rockstar” (evoking the energy and impact of the experience). In just a few years, it has become a global phenomenon, motivating both beginners and professional athletes to train specifically for these events.
2. Why is Hyrox gaining so much fame?
The popularity of Hyrox is partly due to its accessibility. Unlike other sports that require complex techniques, the exercises in Hyrox are low complexity and low risk of injury, making it suitable for a broader audience. Additionally, there is no need for prior qualification to participate, and most athletes complete the race, which has an average duration of about 90 minutes.
Currently, there are events worldwide that sell out in less than 2 hours, creating a scarcity marketing effect that leads people to sign up for events to have the opportunity to participate.
In our opinion, it’s a positive point whenever the reason is to get off the couch and engage in physical activity.
The race format is a strong element. Especially for the audience that enjoys competition and watching their favorite athletes, they can experience a true race as spectators at the level of a Formula 1 circuit, where they have a view of the entire venue from the inside.
3. What should you know about Hyrox?
Hyrox: A Brand, Not a Training Methodology
Despite its growing popularity, Hyrox is not a training methodology. In other words, it is not a structured fitness program, like CrossFit or the HIIT method. Instead, it is a competition organized by the company Hyrox GmbH, which owns the brand and regulates events worldwide.
Although many gyms and CrossFit boxes have started to include workouts inspired by the Hyrox format, this does not mean that “Hyrox” training officially exists. Any preparation for the event is done independently, following training plans.
What sets Hyrox apart from other Hybrid events?
It’s important to clarify that as of the date of this article, there are no official Hyrox events in Portugal. Due to its high demand, events with similar formats and names quickly emerged in the market to try to meet local demand. However, these events do not convey the true complete experience of an official Hyrox event based on the exercises required by the competition. Just step into a venue where an official event is taking place, and you’ll understand.
So there are no official Hyrox classes?
There are. Hyrox classes for competition preparation are conducted by trainers who have received specific training for this and are certified by a Hyrox Master Coach through the Hyrox Academy. These classes follow a training plan adapted to the exercises required in the Hyrox competition. These classes must take place in an “Official Training Center.”
Where to train Hyrox?
To follow a training plan adapted to the official Hyrox competition, there are gyms or boxes where you can look for a class or a certified trainer, such as our Alphaden Training Center, which is the first Official Gym Partner of Hyrox in Portugal, now in its 4th season. We also have as head coach and programmer the only Portuguese Hyrox Master Coach: Tiago Lousa, who is also a two-time European champion and world champion in the sport.
Our community has been growing consistently, and we have several dozen athletes participating, organized in Hyrox events, especially in Spain. You can also search on the official website for other locations near you that meet these criteria.
4. How to find a Hyrox trainer?
As we mentioned, specific Hyrox trainers must be certified for this. However, according to our standards, that’s not enough. Training planning or programming cannot and should not be done by anyone who is not qualified for it.
To have better confidence in the person you’re asking for help to train you, make sure that:
- They have official Hyrox certification;
- They have a course as a Specialist Technician in Physical Exercise or a degree in Sports Science;
- They have experience in Hyrox competitions;
- They are well-versed in the Hyrox competition regulations;
- Their athletes show visible results.
What you shouldn’t base your choice of a Hyrox trainer on:
- Number of social media followers;
- Misleading content related to authority in other areas;
- Promises of specific results without any prior assessment;
- Sports curriculum in unrelated sports;
Extra tip: Check platforms like HYRESULT to research the sports results of the trainer or their athletes.
There are some official HYROX communities and training programs, such as The Lousa Way, still the only one in Portugal with this accreditation.
5. What other tools and platforms are available for me to consult and analyze my performance in these events and workouts?
- https://results.hyrox.com/
- https://www.rox-coach.com/
- https://www.roxfit.app/
- https://www.roxhype.com/racecalculator
Conclusion
Regardless of your fitness level, the most important thing is to start moving for the sake of your health. Hyrox is an excellent way to challenge your body and mind, offering a concrete goal to keep you active and motivated. If you want to take the first step but don’t know where to start, we, as an official Hyrox space, are here to help you. Join us, try a workout, and discover what you’re capable of—the hardest part is just getting started!