HYROX 101: THE EXERCISES YOU'LL FACE AND HOW TO TRAIN FOR THEM

Since its first race in Hamburg back in 2017, HYROX has grown into a global fitness phenomenon. Now running in 11 countries across 30 cities, from London to Los Angeles, it's projected to bring in 650,000 athletes across 83 events this year.

HYROX blends the same functional exercises you already do in F45's hybrid and resistance sessions, which makes your local F45 studio one of the best places to start training for it.

Here's a breakdown of what HYROX involves, the exercises you'll face, and how to prepare.

What is HYROX?

HYROX is a hybrid fitness race built to test endurance, strength, and mental toughness, all in a group setting. It combines running with functional strength stations in a format that's competitive but genuinely accessible to any fitness level.

The structure: eight 1km runs, each followed by a different functional workout station. You can compete solo, with a partner, or as part of a relay team. The course is identical everywhere in the world, so wherever you race, the challenge is the same.

The stations you'll face

• SkiErg: tests upper-body pulling power and coordination
• Sled Push: raw strength and power for your legs and core
• Sled Pull: builds grip, back, and arm strength while testing endurance
• Burpee Broad Jumps: explosive power and agility combined with stamina
• Rowing: a full-body cardio test of efficiency and rhythm
• Farmers Carry: grip, core, and shoulder stability under load
• Sandbag Lunges: strength, balance, and mental toughness
• Wall Balls: a high-rep test of coordination and endurance

Together, these stations hit every major muscle group while demanding smart pacing throughout.

How to train for HYROX with F45

Strength: sled work, lunges, wall balls, and weighted carries are already built into F45's functional sessions, from weighted carries to squats and plyometric drills. That makes F45 a natural fit for HYROX prep.

Endurance: running makes up half the event, so building your aerobic base with steady runs and interval training that mimics race pacing is key. It's not just about speed; it's about running well after a taxing strength station. F45's HYROX Run Club is built specifically around that balance.

HIIT and circuits: HYROX moves fast, with minimal rest between stations. F45's team-based circuits mirror that intensity, training your body to push through fatigue and move smoothly between exercises and runs.

Four tips for first-timers

1. Pace yourself.

The biggest mistake newcomers make is going out too hard early. HYROX is as much an endurance event as a strength test, so save something for the later stations.

2. Practice your transitions.

Moving quickly between a run and a station takes practice. Train by running short distances straight into sled pushes, burpees, or wall balls to simulate race conditions.

3. Prioritize recovery.

Hydration, mobility, nutrition, and sleep matter as much as the training itself. Build recovery days into your program, and don't skip your cool-downs; they help manage soreness before your next session.

4. Make F45 your training partner.

F45's HYROX Run Club combines structured runs with functional workouts built for race-day demands, and daily sessions already include sled work, lunges, carries, and wall balls. Add expert coaching and community support, and you've got a solid HYROX training program. Recovery by F45, including cold plunges, percussion therapy, and infrared saunas at select studios, rounds out the picture for muscle recovery between sessions.