We train in waves — rounds, circuits, relentless effort stacking on endlessly. We chase the burn, the pace, the push past comfort. But for the longest time, there was no real arena for that kind of training. No start line, no finish line, no way to measure yourself against others in the world.
This was until Hyrox turned everyday fitness into a race.
But for newcomers to the world of hybrid racing, many might wonder who exactly is Hyrox made for?
What is Hyrox?
At its core, Hyrox is a global indoor fitness competition that combines running with functional workout stations. The format is simple but strenuous. Participants are set to run 1km, followed by one workout station — repeated eight times across eight different exercises.
Chokchat Ngoensup.
The structure is identical worldwide. Whether you compete in Bangkok or anywhere else around the world, the race remains the same. This standardisation allows athletes to track their performance globally, culminating in a season-ending World Championship.
The rise of hybrid racing
“I think Hyrox has grown so quickly because it taps into a few major trends,” says Jack Thomas, founder of BASE Bangkok gym. “Running has become extremely popular, and functional fitness [a type of workout geared towards better function when performing everyday tasks] has been growing for over a decade — so it combines two things people are already doing.”
But growth isn’t just about timing. It’s about accessibility.
Unlike more technical fitness disciplines, Hyrox removes barriers to entry. The movements are simple and the equipment is minimal. This makes the learning curve far less steep than similar sport counterparts like CrossFit. “There’s nothing overly technical,” Thomas explains. “People see it and think, ‘I can do this’.”
A man trains at Base Bangkok. (Photo: Jack Thomas)
That accessibility extends to its format. With options including singles, doubles and relay races where participants can split the workload, Hyrox offers an easy entry point for beginners while still challenging more experienced athletes. There are also both Pro and Open divisions for male and female competitors, allowing participants to compete at a level that matches their ability.
One thing that cannot be left unmentioned about Hyrox is the strong sense of community it has built. From group training sessions to international race travel, the sport thrives on shared experience, with even spectators becoming part of that collective energy.
“Once people join a community, they feel part of something,” says Francis Lee, founder of Thybrid Training Centre. “Then they go together to compete, that’s why it’s growing so much.”
Where to train
In Bangkok, gyms like BASE offer structured Hyrox-specific training programmes and are officially affiliated with the brand. Their classes range from strength and conditioning sessions to full race simulations, using the same equipment found in competition — such as SkiErgs, RowErgs, sleds and wall ball targets — to closely replicate race conditions.
For those looking for a more immersive experience, Thybrid Training Centre in Sam Roi Yot offers a retreat-style environment. Athletes follow a full-day training schedule — running, functional workouts and even muay Thai — alongside a global community of fitness enthusiasts, many of whom are digital nomads flying in from around the world for weeks or even months at a time.
What makes Hyrox particularly appealing is its flexibility. While dedicated gyms can provide structure and community, much of the training can also be done independently. Running can be done outdoors, while station exercises like lunges, carries and conditioning work can be adapted to most standard gyms or even home setups with minimal equipment.
Training for the race
To balance all the stones of hybrid training, however, doesn’t come easily.
“When I switched to hybrid training, I had to change my entire system — especially running,” says athlete and personal trainer Chokchat Ngoensup. “At first, it was a shock. I felt like my muscles were disappearing. I was constantly tired and my heart rate shot up quickly.”
For athletes coming from bodybuilding or traditional gym routines, the transition can be particularly challenging. Hybrid training forces you to confront weaknesses rather than rely on strengths — a shift that requires both physical and mental adaptation.
Endurance becomes key. “Hyrox is a sport where pacing is crucial,” Chokchat explains. “If you mess up your pace early, it affects the whole race.” Training typically evolves over time. Many athletes maintain a balance between strength and endurance in the off-season, before shifting towards more running and conditioning closer to competition.
Who is it for?
The short answer: almost everyone.
The Hyrox demographic is strikingly broad, ranging from first-time gym-goers to elite international athletes. Participants span from their late teens to their 50s, with a particularly strong presence among working professionals.
“I think Hyrox is suitable for everyone — any profession, any age,” says Chokchat. “You don’t need advanced techniques. You can start step by step.”
Inclusivity is also one of the sport’s defining traits. From relay formats to adaptive divisions, Hyrox has created space for a wide range of participants. As Lee notes, competitors he has shared the track with included athletes in wheelchairs and others with physical disabilities — reinforcing the idea that the sport really is for everyone who wants to give it a go.
Why Bangkok?
While Hyrox is growing globally, Bangkok presents particularly strong conditions for expansion.
The city’s fitness scene is rapidly developing, with increasing interest in group training and performance-based workouts. It’s also a regional travel hub, making it easy for athletes across Asia to compete. Affordable accommodation, accessible transport and a strong social scene further enhance its appeal as a race destination.
“There’s an open culture towards trying new things,” adds Chokchat. “And we’re seeing more international participants as well.”
The price of entry
Despite its accessibility in training, competition fees remain a point of discussion. At the most recent Bangkok race on March 20, entry costs were approximately (depending on the exchange rate): 4,100 baht for individuals, 8,200 baht for doubles and 10,512 baht for relay teams of four people.
Yet demand shows no sign of slowing.
When asked if he thinks the prices are too high Lee states: “If you look at the event, it still sells out — no matter what country it’s in. You could argue the price is still too low because the demand is there.”
Increasingly, participants are flying internationally to compete — sometimes more frequently than traditional running events.
The future of Hyrox
While marathons still dominate in terms of participation, hybrid racing is catching up fast.
“Hyrox and hybrid racing are growing quickly,” says Thomas. “But it still has a long way to go to reach the prestige of major marathon events.”
Looking ahead, there are even discussions about hybrid racing entering the Olympics (not as Hyrox itself) but as a standardised format combining running and functional fitness.
For now, though, its appeal lies elsewhere: in its ability to turn everyday training into something measurable, communal and competitive. Because in the end, Hyrox isn’t just about finishing a race. It’s about proving that all those rounds, circuits, and relentless sets were leading somewhere after all.