HYROX is a fitness race: eight 1-kilometer runs, each one followed by a workout station. If you train at CrossFit Spring Hill, our classes already build almost everything the race asks for. The one thing worth adding is more running.
What the race is
Every HYROX race runs the same format, in the same order:
- 1 km run, then 1,000 m on the SkiErg
- 1 km run, then a 50 m sled push
- 1 km run, then a 50 m sled pull
- 1 km run, then 80 m of burpee broad jumps
- 1 km run, then 1,000 m on the rower
- 1 km run, then a 200 m farmer’s carry
- 1 km run, then 100 m of sandbag lunges
- 1 km run, then 100 wall balls
That is 8 km of running with eight stations in between. Most people finish somewhere between an hour and two.
What a member who raced it did
Sean A., one of our members, raced HYROX and finished. His summary: hard, and fun.
His training was regular classes plus a little extra running. That was the whole plan. No separate HYROX program, no second gym.
That matches what we would expect. Rowing, wall balls, lunges, carries, burpees and pushing and pulling heavy things are all regular parts of our programming. The part a group class does less of is long, steady running, and in HYROX that is half the race.
What we tell a member who signs up
“Awesome. That will be a great challenge.”
Then your coaches help you add running on top of your regular classes: how much, how often, and how to fit it into your week without wrecking the rest of your training. Tell us your race date when you sign up so the plan builds toward it.
Questions we hear about HYROX
Do I need a HYROX-specific program? No. Regular classes cover the stations. Add running.
How much extra running? It depends on where your running is now and how far out the race is. Your coaches will set it with you.
Do I need to be fit already to sign up? No. Plenty of people race HYROX to give their training a target. Signing up for a race date is a good reason to show up consistently.
Is there HYROX near Spring Hill? HYROX holds races in cities across the country. Check the official HYROX site for the current schedule.
Have a race on the calendar?
Members, tell your coaches the date. Not a member yet? Book a free No Sweat Intro. It is a 20-minute conversation, no workout, and we will talk through your race and how to get you ready.