HYROX Frequently Asked Questions: Everything You Need to Know

HYROX is one of the fastest-growing fitness events in the world, and with its increasing popularity, we get plenty of questions from athletes preparing to compete. Whether you're new to the world of HYROX or you're a seasoned competitor, these FAQs cover everything you need to know before stepping onto the race floor.

1. What is HYROX?

HYROX is a fitness race designed for athletes of all levels. It consists of eight standardized fitness workouts followed by a 1km run, repeated across eight laps. It is held in cities across the world and is an event that measures strength, endurance, and overall fitness. HYROX aims to provide a fitness challenge that is accessible to all levels, from beginners to elite athletes.

2. What does HYROX stand for?

HYROX is short for "Hydration and Oxygen", referencing the event's focus on endurance and cardiovascular capacity, both of which are tested through various functional workouts and running.

3. What are the 8 exercises at HYROX?

The eight exercises you’ll complete during the HYROX event include:

1. Ski Erg

2. Sled Push

3. Sled Pull

4. Burpee Broad Jumps

5. Rowing

6. Kettlebell Farmers Carry

7. Sandbag Lunges

8. Wall Balls

Each of these exercises tests different aspects of strength, cardio, and overall fitness. They are performed in a sequence between each 1km run.

4. Who Can Participate in HYROX?

HYROX is a fitness race open to everyone who is at least 16 years old and wants to challenge themselves. With four race formats catering to all fitness levels, HYROX is designed for participants of all abilities. The race has no time limits, and no qualifications are necessary to join. Our oldest participant was 77 years old and completed the race with a smile!

5. What Are the Different Race Divisions in HYROX?

HYROX offers several race divisions based on fitness levels and team formats:

• Open: Ideal for everyone, providing a challenging yet achievable experience.

• Pro: Designed for experienced athletes, this division features heavier weights and higher intensity.

• Doubles: Team up with a partner and alternate running and workouts.

• Relay: Gather a team where each member runs 2×1 km and completes 2 workouts.

6. How Do the Different Divisions Compare in HYROX?

The divisions differ in the number of participants (individual vs. team), the weights used, and the number of repetitions per exercise. However, the 8×1 km race course remains the same for all divisions. For more detailed information, check out the full division breakdown here.

7. What Are the Age Groups for HYROX?

Singles Age Groups:
Age groups are based on the participant's age at the time of the event. The categories range from U24 (16-24 years) to 85-89 years, with additional age brackets available for older participants.

Doubles Age Groups:
For doubles, the average age of the two participants determines the division. Categories include U29, 30-39, 40-49, 50-59, 60-69, and 70+.

Relay Age Groups:
Relay teams are classified based on the average age of all team members, with groups for U40 and 40+.

8. How Is My HYROX Race Time Measured?

Race times are tracked using a timing chip worn around the right ankle. Every segment of the race, including the workouts, is linked to precise timing systems. After the race, you’ll receive split times and can compare your performance with other athletes globally. Check your results and rankings through the official HYROX site.

9. How Long Does a HYROX Race Take?

The average completion time for HYROX participants is 1 hour 32 minutes, though this varies based on individual fitness levels. The race has no time limit, with some athletes finishing in over 3 hours. Record holders Hunter McIntyre and Mikaela Norman completed the race in 55 and 60 minutes, respectively.

10. Where Are HYROX Races Held?

HYROX events are taking place worldwide in large indoor exhibition halls, offering ample space for athletes and spectators. Venues include warm-up and recovery areas, as well as a HYROXWORLD featuring merchandise and partner products. Enjoy food trucks, music, and a great atmosphere while you compete!

11. When Does Online Registration Close, and Can I Register Onsite?

Online registration closes at 6pm on the Wednesday before each event. After that, you can still register onsite if space is available, but late entry fees will apply. Spectator registration remains open until event day.

12. How Do I Know My HYROX Start Time?

Athletes will receive their start time in the Athlete Guide, which is sent out the Monday of race week. It is recommended to arrive at least 90 minutes before your start to ensure time for registration, warm-up, and other event preparations.

13. What Is the Check-In Process at HYROX?

Check-in is straightforward. Simply present your e-ticket (QR code) at the check-in desk, where you'll receive your timing chip and race wristband. The wristband is required to ensure you are assigned the correct weights during the race.

14. Are Changing Rooms and Showers Available at HYROX Events?

Each event provides a bag drop and changing rooms for athletes. However, showers are generally not available, as most races are held in exhibition halls. Please note that athletes must pick up their bags within 1 hour of finishing the race.

15. What Is the HYROX Physical Fitness Test (P’F"T)?

The P’F"T is a fitness test designed to help you gauge your fitness level and determine the right division for you. It consists of a series of exercises and runs, and results can be used for global benchmarking. The P’F"T is held in gyms across the world and is available for free registration.

16. How Do I Qualify for the HYROX World Championships?

The top finishers in each age group at HYROX events automatically qualify for the World Championships, with slots allocated based on the number of participants. If you qualify, you’ll receive an access code via email, allowing you to register for the World Championships.

17. What Are the Divisions at the HYROX World Championships?

At the HYROX World Championships, all participants compete using the Pro weights. This applies to all athletes who have qualified in the Open and Doubles categories, except for Mixed Doubles, who will use the standard men’s (Open) weights.

18. Are There Regional Championships in HYROX?

Yes, there are European and US Championships held in the latter part of the HYROX season. These are open races held in the Open category, and anyone can register via the HYROX event page.

19. What Is the Elite15 in HYROX?

The Elite15 is a series of races where the top athletes worldwide compete for the fastest times. The top 15 men and women in each region qualify for a chance to win prize money and secure a spot in the Elite Race at the World Championships.

20. Can I Bring My Pet to a HYROX Event?

For safety and insurance reasons, pets are not allowed at HYROX events.

21. Can you wear gloves during HYROX?

Yes, you can wear gloves during the HYROX event. Many athletes choose to wear weightlifting gloves or gym gloves to protect their hands, especially during exercises like the sled push or kettlebell carry. However, it’s important to practice with the gloves beforehand to ensure they don't interfere with your grip or movement during the race.

22. Can you use headphones during HYROX?

No, headphones are not allowed during the competition. The reason for this is to ensure that all athletes can hear the race officials and their surroundings, especially in case of any important announcements or safety concerns. To stay motivated during training, you can use headphones, but on race day, it’s essential to be aware of your environment.

23. Can HYROX help build muscle?

HYROX can contribute to building muscle, particularly in the legs, core, and upper body. The combination of strength-based exercises (like sled pushes, lunges, and wall balls) with running will improve muscular endurance and strength. While it isn't specifically designed for hypertrophy (muscle-building) like weightlifting, it will certainly help tone and build functional muscle.

24. Can HYROX athletes spectate?

Yes, HYROX events allow spectators, and they are a great way for friends and family to support athletes during the race. Spectators can cheer on their loved ones as they tackle each workout and witness the intense competition. Keep in mind that the event is usually held in a large venue, so be sure to check the event details for specific spectator access points.

25. How do I book a HYROX event?

To book your HYROX event, visit the official HYROX website and navigate to the registration page. There, you'll find a list of upcoming events in different cities. Simply choose your location, select your race category (such as individual, relay, or doubles), and proceed with the registration process. Make sure to sign up early to secure your spot and avoid missing out on your desired event.

26. How do I transfer my HYROX ticket?

If you need to transfer your HYROX ticket to another event or participant, the process is simple. Go to your registration confirmation email, where you’ll find a link or instructions on how to modify your registration. Transfers are typically allowed up to a certain point before the event, so be sure to check the deadlines and terms and conditions.

27. Can I do HYROX with a partner?

Yes, you can do HYROX as a team. There are two options available for team participation:

• Relay Team: In this format, teams of two or more share the workload of the eight exercises. Each athlete completes a portion of the race (running and exercises) and then tags their teammate.

• Doubles: This allows two people to share the race, with one athlete completing the first 1km and exercises while the other completes the second lap.

Teams of any gender or ability level can sign up, making it a great option for friends, family, or workout buddies.

28. What gear is essential for HYROX?

For optimal performance, here are the key pieces of gear you should bring:

• Compressive workout gear: V3 Apparel’s Tempo Seamless Scrunch Leggings and Sports Bra provide support and comfort. The four-way stretch fabric allows freedom of movement, while the compressive fit supports your muscles through high-intensity exercises.

• Hydration: Bring a hydration pack or water bottle to stay hydrated during the race.

• Towel: Wipe off sweat between exercises.

• Resistance bands: Handy for warm-ups.

• Weightlifting gloves: Protect your hands during exercises like the sled push.

• Knee sleeves: Provide extra support for your knees during exercises like lunges and sled pulls.

• Foam roller: Use it after the race to reduce muscle tightness.

29. What do you win at HYROX?

Prizes vary by event and category, but at many HYROX events, there are awards for top finishers in both the men’s and women’s categories. These can include medals, sponsor prizes, and the opportunity to compete in the global finals. Additionally, every competitor receives a finisher's t-shirt and a time-based ranking that places them in global competition.

30. What level of HYROX am I?

HYROX offers categories based on ability and experience:

• Pro: Designed for competitive athletes with a high fitness level.

• Open: Suitable for athletes of all levels, including beginners.

• Age Group: Categories based on age, allowing competitors to race against others in their demographic.

When you register, you can choose the category that best fits your current fitness level.

31. How do I find a HYROX race?

To find a HYROX race near you, simply visit the official HYROX website and browse the events calendar. The website provides a comprehensive list of all upcoming races in various countries, so you can easily choose one that fits your schedule and location.

32. How much is it to attend and compete in HYROX?

The cost of competing in a HYROX event varies depending on the location and category, but on average, prices range from £50 to £100 for individual entries. Relay and doubles teams often pay a slightly higher fee. Be sure to check the specific event page for exact pricing and any additional fees.