‘I Took On My First HYROX Race—Here’s What You Need To Know Before Trying It’

FYI: A hybrid athlete is someone who combines strength, endurance, and functional fitness training, engaging in various types of exercise rather than specializing in just one.

Then, just over a month out from the the first HYROX race in New York City, a friend who works with Centr, the race’s official equipment provider, invited me to compete. With only a month to prepare, I couldn’t imagine getting through the race in one piece. However, she proposed forming a team of four to compete in the women’s relay portion. Each of us would tackle two runs and two workouts events, making the challenge more manageable. Once I realized I wouldn’t be going at it alone—I’d have three teammates to train with, exchange tips in a group chat, and celebrate with at the finish line—I was in.

So, what exactly is HYROX?

HYROX is an endurance competition designed to challenge even the most seasoned hybrid athletes. This race is held in cities all over the world throughout the year, making it accessible to a global audience of fitness lovers. The format is straightforward yet grueling: one kilometer of running followed by one workout, repeated eight times. This means participants must complete a total of eight kilometers of running (about five miles) and eight functional exercises in the designated order, either alone or in a team of two or four.

The workouts include a mix of cardio and strength, such as sled pushes, burpee broad jumps, and sandbag walking lunges, to name a few. While it’s often compared to CrossFit, HYROX is typically less technical, focusing on functional exercises that require less skill but plenty of cardiovascular and muscular endurance.

Love ‘em or hate ‘em, burpees are a great exercise for building strength and cardio endurance. Join the Women’s Health+ 30-Day Burpee Challenge to hone your skills for the burpee broad jump portion of the HYROX race.

Here’s the full breakdown of the race, in order:

• 1-kilometer run
• 1-kilometer ski erg
• 1-kilometer run
• 50-meter sled push
• 1-kilometer run
• 50-meter sled pull
• 1-kilometer run
• 80-meter burpee broad jump
• 1-kilometer run
• 1-kilometer row
• 1-kilometer run
• 200-meter farmer’s carry
• 1-kilometer run
• 100-meter sandbag walking lunges
• 1-kilometer run
• 100 or 75 wall balls (depending on division)

What I love about HYROX is that there’s a way to compete that suits you, no matter your fitness level or experience. Whether you’re a high-level athlete wanting to crush the race solo or just looking to dip your toes into competition alongside friends, there’s a way for most people to do it. There are four main divisions:

1. Individual pro – Heavier weights for elite solo athletes
2. Individual open – The standard solo challenge, with lighter weights
3. Doubles – Partner up and split up the workouts while running all 1ks together
4. Team relay – Divvy up all runs and exercises among four people for the most accessible HYROX experience

This range of options really opens the race up to participants of all ages and fitness levels. Although thoughtful training and preparation is required to safely compete in any division, HYROX is truly a race for everyone, and the sense of inclusivity was palpable.

Talene competing in the sled push portion of the race.

Training For HYROX: Fundamental Tips

I didn’t change my training drastically when prepping for HYROX, I really just honed in on the specificity of race-day movements. With just a month to prepare, I ramped up my running, programmed lots of functional moves and high volume (‘high volume’ refers to a higher number of sets and reps in each workout), and joined training sessions at HYROX partner gyms including The Training Lab and Tone House in NYC. I also followed trainers on Instagram who were sharing training tips, including Meghan Hayden, CPT, a seasoned HYROX competitor, Technogym master trainer, Gainful head coach, and founder of Raise x Takeoff, a pop-up fitness bootcamp in NYC, and David Magida, 2023 HYROX US champion and owner of Elevate Interval Fitness, a gym in D.C.

The gym partner sessions were invaluable—not only for the physical prep but for the camaraderie and community they fostered. I was able to get inspo for workouts on my own throughout the week, and could ask trainers and fellow class goers any questions about the competition that came up along the way.

Here’s a glimpse into how I trained:

• Monday: HYROX gym partner session (These sessions were highly varied, but typically included a combo of running and functional exercises that focused on specific movements required for race day.)
• Tuesday: Full-body strength training with supersets, incorporating a 1km run or row between each superset. (Exercises included: bench press, bent-over row, deadlift, Bulgarian split squat, squat, pullup)
• Wednesday: Rest day
• Thursday: HYROX gym partner session
• Friday: Full-body strength training with supersets, incorporating a 1km run or row between each superset. (Exercises included: step-up, deadlift, thrusters, seated row, reverse lunge, lat pulldown)
• Saturday: A steady long(ish) run, typically between 5-10k
• Sunday: Rest day

One thing I didn’t emphasize enough in my training was running under fatigue. I did one long, steady-state run per week and integrated some 1k runs throughout my twice weekly solo sessions, but next time I’ll train my running with more speed work and less rest time to better prepare for those segments. Keep in mind that about 50 percent of the race is running, so hitting those kilometers with minimal rest between workout stations is no small feat.

When it comes to programming workouts, Hayden recommends sticking to the same movement patterns you’ll do on race day. Start with some light jogs—three to five kilometers—then transition directly into exercises like wall balls, squats, lunges, and step-ups. And as you get closer to race day, she advises a conservative approach: avoid heavy lifting or overly technical exercises, and instead, focus on functional movement patterns, high volume, and feeling good. The week before the race is not the time to push for strength gains; it’s better to prioritize nutrition, sleep, and recovery, including foam rolling and stretching.

Race Day: The Highs, Lows, And Everything In Between

Race day in NYC early June was intense. Held outside on Pier 76 on the Hudson, the energy was electric, and the heat was intense. A tip from Hayden stuck with me: Don’t show up too early, as the energy can be overwhelming, and it’s important to conserve it for the race itself. I showed up at 7 a.m. to watch some badass friends and colleagues competing in the individual open division, then went home to rest and relax before returning at 5 p.m. for my 6:30 p.m. start time.

My three teammates (a mix of journalism and press colleagues) and I divvied up the events. I took on the sled push and the row, the second and fifth events in the lineup. At 6:30 p.m., Teammate #1 took off from the starting line to run one kilometer around the track encircling the competition floor, then moved directly into the ski erg station. After completing a kilometer sprint on the ski erg, she ran back to the relay holding area, where I was ready to make a smooth transition. The holding area was packed, so each team had to navigate their space carefully and keep a close watch on teammates for timely transitions. I’m not sure if the relay holding area is the same at every race location, but at this particular competition, it proved to be the most difficult logistical hurdle. Keeping our phones on us throughout the entirety of the race was crucial to communicate about timing and locations, as it was easy to lose track of each other in the crowd.

Talene and her teammates on Pier 76 warming up before the race.

As I took off for my first run of the day, I quickly realized that pacing myself during these segments was going to be the hardest part. Despite the short distance, the energy on the competition floor made it tempting to sprint, but I knew I needed to conserve energy for the event stations. After completing my first one-kilometer and the sled push workout, I found and high-fived Teammate #3 in the relay area, then she took off for her run and the next event. We continued like that until we made it to the last section: wall balls. (Note: Each time a team member took off from the starting line or relay holding area to complete their respective run and event, they were alone until returning to the holding area to transition with the next team member. The only time a relay team is together on the competition floor is during the final event, wall balls, where the team can stand together at the station.)

As Teammate #4 finished her last run of the day, we entered the wall ball station as a team and cheered her on as she completed the last event. When the judge’s counting device hit 75, she dropped the ball, and we walked across the finish line.

Talene and her teammates at the HYROX NYC 2024 finish line.

Lessons Learned

Competing as a relay team was far more physically demanding than I anticipated it to be. Splitting the running and workouts across four people makes it seem like it’ll be a breeze, but the heat, transitions between running and workout stations, and sheer number of people on the competition floor added to the challenge.

My main takeaway from HYROX is that this race can be tailored to your fitness level and goals, but requires thoughtful preparation and training. It’s designed to push your physical limits (stamina, specifically), but it also celebrates what your body is capable of.

Competing as a team was the perfect introduction for me, and next time, I’ll be leveling up to the doubles division for an even greater challenge (and at least doubling my training prep time). If you’re considering trying out HYROX, I recommend starting with a relay team first. Choose your events early and focus your training on those specific movements from the jump. And remember, this is a race that’s as much about mental toughness as it is about physical endurance. Focus on your breathing, pace yourself, and stay present in each moment of the race—it sounds cheesy, but you truly are competing against yourself in this race.

If you’re feeling inspired to take on the challenge, visit the HYROX website for more info about the different divisions, training tips, and upcoming races near you.

Talene and her teammates after the race.

My Favorite Products For HYROX Training And Race Day

Centr, the official equipment provider for HYROX, supplied the majority of equipment used on the competition floor (except the rower and ski erg, which are both Concept2). Training with this gear at partner gyms ahead of race day was a total luxury, and helped me feel well prepared for each event at Pier 76.

From my most-worn running leggings (they have pockets!) to chocolate protein powder I genuinely enjoy consuming, these items added the most value to my training and race day experience:

Centr Recovery Kit

Centr Smart Stack 50 Adjustable Dumbbells

NOBULL Women’s Drive Mesh

Momentous 100% Plant Protein

Gainful Pre-Workout

KOO Alibi Sunglasses

Rhone Revive 7/8 Pocket Legging

Rhone Revive Longline Bra

Concept2 RowErg

Centr Competition Power Sled

Talene Appleton is the fitness editor at Women’s Health, where she covers all things fitness, nutrition, and healthy living. She studied nutrition and exercise science at George Washington University and is a NASM-certified personal trainer and nutritional consultant. Passionate about the intersections between fitness, food, and community, she strives to foster inclusive and holistic wellness narratives for underrepresented populations. When not writing, she can be found hosting dinner parties and exploring new wellness and culinary experiences around New York and Los Angeles. Prior to her role at Women’s Health, she was the fitness and commerce editor at Men’s Health and contributed to General Surgery News, The Food Institute, and The Nessie.