I have spent years in and out of the gym, trying the latest fitness trends. Consequently, my social media feed often populates with shirtless, sweaty men promising to transform my workouts.<\/p>\n
Then it started. First, it was the occasional video of athletes grinding through a series of herculean tasks: pushing plate-laden sleds, collapsing over rowing machines, sprinting laps and throwing weighted balls at a wall inside of what looked like an aircraft hangar. That trickle became an avalanche, and I became curious.<\/p>\n
It looked like CrossFit, but it wasn\u2019t. I was discovering its newer, endurance-heavy counterpart Hyrox<\/a>. Hyrox is a fitness race that combines running with exercises designed to train the body for everyday activities. And it is seemingly everywhere \u2013 on TikTok, Instagram and group chats with friends who are protein-maxxing<\/a>.<\/p>\n To break it down for the uninitiated, I spoke with one of the sport\u2019s founders and tried a few classes myself.<\/p>\n What is Hyrox?<\/p>\n Founded in 2017 in Germany by Christian Toetzke, an endurance racer, and Moritz F\u00fcrste, an Olympic field hockey player, Hyrox is a competition that follows the same format everywhere.<\/p>\n Competitions typically occur over several days \u2013 up to nine in larger cities. Athletes can register for one or more divisions: pro (elite), pro doubles (with a partner), open or open doubles (both more accessible, with lighter weights), relay (team of four) and adaptive (for those with impairments).<\/p>\n Moritz F\u00fcrste, co-founder of Hyrox. Photograph: Courtesy of Hyrox<\/p>\n The race is broken up into eight 1km runs and eight different workouts. After each round of running, you complete one of the following: pulling and pushing sleds, farmer\u2019s carry (holding kettlebells while walking), wall balls (squatting with an overhead ball throw), rowing, burpee broad jumps, sandbag lunges and the SkiErg machine (upright rowing machine).<\/p>\n By the end of each race, which takes an average of 90 minutes to finish, competitors will have run a total of 8km (about 5 miles) and completed eight strength and conditioning workouts. Most take place in giant indoor venues where thousands of competitors move around the same course in waves.<\/p>\n There is no \u201ctarget\u201d or \u201cgood\u201d finish time, nor is there a time limit. The main goal is simply to finish.<\/p>\n \u201cThe format never changes,\u201d F\u00fcrste said. \u201cYou know exactly what\u2019s waiting for you on race day. But at the same time, it\u2019s designed so anyone who is active can take part.\u201d The resulting mix of athletes and first-timers striving together creates \u201ca pretty unique atmosphere\u201d, he said.<\/p>\n As a regular weightlifter with an internet-fried brain, I am always seeking to break up the monotony of my solo routine and get off my phone. Communal spin or pilates classes can be fun, but without careful instruction, new exercises can feel risky. Hyrox seemed to strike a middle ground.<\/p>\n I decided to attend three training classes in a week. Here\u2019s what I learned about Hyrox.<\/p>\n Why is Hyrox so popular now?<\/p>\n Hyrox has exploded in the US over the past two years. For instance, in New York, the number of participants more than tripled in size from 2024 to 2025, to 50,000 \u2013 similar to the NYC marathon, according to F\u00fcrste.<\/p>\n This can be attributed to several factors, according to Johry Batt, global deputy athletics director of a training gym called F45, which started offering Hyrox training in 2024.<\/p>\n For one, the sport is \u201cincredibly accessible\u201d, he said. \u201cThe movements are functional and recognizable: running, rowing, sled work and carries \u2013 things that most people can learn and improve with good coaching.\u201d<\/p>\n Because Hyrox is standardized, Batt said, its format travels well and allows athletes from around the world to measure their progress, or compare their finish times with thousands of others. Hyrox\u2019s tiered system also \u201cmakes it welcoming for both experienced athletes and people doing their first race\u201d, he said.<\/p>\n The sport is also conducive to building community<\/a>, F\u00fcrste said: \u201cOnce people experience a race, they usually come back and they bring friends.\u201d<\/p>\n Is Hyrox beginner-friendly or for gym rats only?<\/p>\n Technically, anyone older than 16 can sign up. Competitors in the open division use more moderate weights than the pros. Sharing the work can be ideal for novices or small groups looking to train and compete together: doubles split the workload between two people, and relays between four. \u201cMost athletes will typically compete in a doubles for their first time,\u201d F\u00fcrste said.<\/p>\n In practice, though, it\u2019s still challenging.<\/p>\n Running 8km itself requires some baseline endurance. Then you have to take into account the challenging functional exercises. Many newcomers train for weeks or months before attempting their first race, often combining running with circuit training that mimics the Hyrox stations.<\/p>\n