After cross-country races and group fitness, HYROX — a race format that combines running with functional movement stations — seems to be the new kid on the block. “HYROX is a standardised ‘fitness race’ where athletes complete 8x1km runs, each followed by a functional station: SkiErg, sled push, sled pull, burpee broad jumps, row, farmer’s carry, sandbag lunges, and wall balls. The format remains the same worldwide, so results are comparable across cities,” explained Varun Rattan, founder of Evolve Fitness.
According to Dr Aniket Mule, consultant, internal medicine, KIMS Hospitals, Thane, in India, it is becoming a fitness trend because it is inclusive to all fitness levels and it fosters a strong community aspect. “Participants describe it as mentally engaging and very addictive, using the crowd and other competitors to motivate the event more,” said Dr Mule.
In simple terms, HYROX is a hybrid of endurance and functional training that gym-goers can rally around, offering categories for all levels and team options that lower the barrier to entry. “Standardised programming plus timing makes progress trackable,” said Rattan.
How can a HYROX-inspired workout help your health?
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Dr Mule said that this type of workout builds endurance, promotes muscle strength, and improves cardiovascular health all at the same time. “It challenges your fitness levels and is an engaging way to work out, which is helpful for many people to stay consistent. The format, running mixed with functional workouts, offers a full-body workout and challenges our focus and mental endurance,” said Dr Mule.
What should you note before trying HYROX?
HYROX combines endurance and strength in every kilometer, which means it’s a serious workout. “It’s perfect for individuals ready to push their physical and mental limits, but probably not suitable for those who have underlying health conditions like heart disease, uncontrolled hypertension, or joint concerns. Starting slowly, being aware of your fitness level, and getting cleared by a doctor can save you from injury or overexertion,” Dr Mule stressed.
Have you tried HYROX? (Photo: Pexels)
Why try it if you already lift or run?
Builds real-world, functional strength: Push-ups, pulls, carries, squats, throws — without complex barbell/gymnastics skills.
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Builds cardio endurance: 8*1 km of broken runs plus high-output stations drive aerobic and anaerobic gains, improving VO2-related endurance.
Measurable goals: Identical race everywhere = clean benchmarks and clear training targets.
Community and motivation: Buzzy events, simulations at clubs, and that “we suffer together” energy keep consistency high.
Mentally toughening: Pacing the run-station repeats builds resilience and smart effort management.
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“If your week already has intervals, strength days, and metcons, HYROX gives them a purpose-built finish line,” said Rattan.
How should someone new to HYROX prepare?
Anyone can do it. “Weights and reps can be adjusted for individuals as per their strength and endurance, but the format remains the same. One can also participate in relays,” said Rattan.
Start by gradually combining running with some basic functional exercises, like bodyweight squats, sled pushes if available, or burpees. “Build up your fitness slowly rather than jumping into a full race. Most importantly, listen to your body. If you feel chest discomfort, unusual fatigue, dizziness, or shortness of breath, stop and consult a doctor before pushing ahead,” said Dr Mule.
Here’s how to get you started:
Develop a balanced program: Plan to include steady state running, strength training, and functional movements.
Pay attention to your form: Good form and technique when sled pushing, burpees, and even typing will help minimize the risk of injury.
Take your time and progress: It can be tempting to jump in full speed ahead, but you want to increase the amount of work and duration slowly.
Seek professional advice: If you can work with a fitness coach who is familiar with HYROX-style training. If this is not available to you, get clearance from your physician or medical professional, especially if you have existing medical conditions, said Dr Mule.
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Dr Mule mentioned that trying the HYROX-style movement can be an exciting way to enhance your fitness and push yourself past your normal training style. “It is unlike traditional running, strength, and fitness activities in the sense that it combines both cardio and strength, while also having the supportive energy of the community to drive you. However, like all activities, be smart about it: know your limits, prepare, and accumulate the physical and behavioral work to do the workout safely. Allow yourself to grow, and have fun when you do it,” said Dr Mule.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.