HYROX, a high-intensity race blending running with functional workouts, is rapidly gaining traction in the fitness world. As it continues to grow in popularity, many people are curious about what this challenging event entails. Here, Greg Williams of Rox Lyf answers the 10 most common questions about HYROX.
1. Can Anyone Compete in HYROX?
Yes, anyone with a basic level of fitness can participate in a HYROX event. While the exercises require a certain skill level, there is no time limit for completion. Adaptive categories are also available. The minimum age for participants is 16, though the London event in May 2024 featured a “HYROX Youngstars” competition for kids aged 8 to 15.
2. What Are the Different Race Categories?
HYROX offers various divisions to accommodate all fitness levels:
Individual Open: Separate categories for men and women with standard weights.
Individual Pro: Higher competition level with heavier weights.
Open Doubles: Teams of two, including same-sex and mixed pairs.
Pro Doubles: Teams of two men or two women with Pro weights.
Relay: Teams of four, each completing two legs (1km run and one functional exercise).
Athletes compete within their age groups in each category.
3. Where Do HYROX Events Take Place?
HYROX events are hosted globally, including in North America, Europe, Australia, and Asia, typically in large exhibition centers. Unique venues like an old Berlin airport and Miami Beach have also been used. With the sport’s growth, a 100% increase in events is anticipated for the 2024/25 season. For the latest event locations, visit the official HYROX website.
4. How Long Does a HYROX Take?
While there’s no cut-off time, elite athletes can complete the course in under an hour. Average Open race times are about 1 hour 35 minutes for men and 1 hour 38 minutes for women. However, taking longer is perfectly acceptable as completing a HYROX is a significant achievement.
5. How Hard Is HYROX?
The difficulty of HYROX varies based on individual effort. The event is demanding, combining over 8 km of running with functional exercises. However, participants can choose their pace, making it as hard or as manageable as they prefer. Doubles or Relay events can also reduce the intensity by sharing the workload.
6. What Kit Do I Need for a HYROX Event?
Participants need appropriate clothing and footwear. Venues can be hot, so dress accordingly. Comfortable running shoes are essential, as CrossFit shoes may not be suitable for long-distance running. Ensure your footwear provides good traction, especially for exercises involving heavy sleds.
7. Is There an Injury Risk When Training for a HYROX?
Like any sport, there is a risk of injury, but HYROX is relatively low-risk. Proper footwear and gradually increasing running volume in training can minimize this risk. The exercises do not require high technical skill, making the sport accessible and safe.
8. How Is a HYROX Event Timed?
Participants receive a timing chip that tracks their time from start to finish, including splits for each segment. This ensures accurate timing and allows participants to analyze their performance on the HYROX website after the event. The timing chip is worn around the ankle, and the competitor number is written on the arm.
9. What Is the “Roxzone”?
The Roxzone is the area between the running track and the functional exercise stations in a HYROX event. After each 1km run, athletes transition through the Roxzone to reach the exercise stations. Although it might seem like just a transition area, it can significantly impact overall time.
10. Is There a Championship Competition and Is There Prize Money?
The HYROX World Championship event is held at the end of each season, typically in late May or early June. Participants qualify by ranking in the top 1% of their age group, with the number of qualifying spots varying by city and category. The World Championships use Pro weights, except for the over-60s age group. Elite 15 races for the top 15 men and women are live-streamed, and prize money is awarded. Details on qualifying for these races are available on the Rox Lyfe website.
