HYROX 101: What Exercises are in HYROX, and How to Train for It

TRAINING | November 2025

Since its first race in 2017 – in Hamburg, Germany – HYROX has fast become a global phenomenon.

Now in 11 countries and 30 metropolises from London to Los Angeles, hundreds of thousands line up each year to take on HYROX’s mix of endurance and strength challenges, with 650,000 athletes projected to participate in 83 events in 2025¹.

And, with HYROX combining the same functional training exercises you’ll find in our hybrid or resistance workouts, there’s no better place to kick your HYROX training journey off than at your local F45 studio.

In this guide, we’ll break down exactly what HYROX is, which exercises you’ll face on race day, and how to train for HYROX effectively. Browse our tips for HYROX training for first timers – and head into the race feeling your most confident self.

What is HYROX? A quick overview

HYROX is the world’s fastest-growing fitness event: designed to test your endurance, strength, and mental toughness in a kinetic group setting.

Often described as a hybrid fitness race, HYROX workouts blend running with functional strength training in a competitive – but highly inclusive – format: fusing heart-pounding cardio with muscle-building strength training.

The structure is simple but intense: you’ll complete eight 1km runs, each followed by a functional workout station. You can participate by yourself, with a partner, or as part of a relay team – and at a difficulty level that suits you. From elite athletes to weekend warriors, HYROX’s accessibility and scalability have made it a true all-round test of fitness – and seen it explode onto a truly global stage.

But what exercises are in HYROX? Let’s find out.

What does HYROX consist of? Key exercises explained

The HYROX race is standardized globally, meaning you’ll face the same challenge – wherever in the world you’re taking part.

You’ll start with a 1km (.62 mile) run, then tackle one of the following workout stations:

SkiErg – Tests upper-body pulling power and coordination.

Sled Push – A raw strength and power move that challenges your legs and core.

Sled Pull – Builds grip, back, and arm strength while taxing endurance.

Burpee Broad Jumps – Explosive power and agility combined with stamina.

Rowing – A full-body cardio effort demanding efficiency and rhythm.

Farmers Carry – Grip, core, and shoulder stability under load.

Sandbag Lunges – Strength, balance, and mental toughness.

Wall Balls – High-rep, high-heart-rate test of coordination and endurance.

Following that, it’s another 1km (.62 mile) run, another session – and so on.

Together, these HYROX fitness exercises stress every major muscle group, while demanding efficient pacing. Like F45 workouts, HYROX workouts harness the principles of functional fitness training – but under race-day conditions.

How to train for HYROX with F45 Training

The best HYROX training programs don’t just build your ability to get through the functional movements the race requires of you – they also build your stamina.

Read on for our top HYROX training tips with F45.

Strength training for HYROX: building power and resilience

With sled work, lunges, wall balls, and weighted carries forming the backbone of race-day performance, incorporating these movements into your training builds the explosiveness and muscular endurance you’ll need for each station.

At F45, functional workouts already feature many HYROX-style exercises – from weighted carries and squats to wall balls and plyometric drills. This makes F45 the perfect place to fire up your training for HYROX, while unlocking strength training’s many benefits for your body and mind.

Endurance training for HYROX: developing running capacity

When training for HYROX, remember – running accounts for half of the event!

That means that training your aerobic base through steady runs, combined with interval training to simulate race pacing, is crucial.

That said, the key isn’t just speed – it’s learning to run efficiently after taxing strength stations. F45’s HYROX Run Club focuses specifically on this balance – helping you master pacing and endurance in a structured, social way.

HIIT workouts and circuit training for HYROX

HYROX is relentless, with minimal rest between stations.

Circuit and HIIT training mirror this intensity by pairing cardio and strength with short recovery windows. F45’s team-based circuits replicate race conditions, with HYROX-style workouts conditioning your body to push through fatigue and transition smoothly between exercises and runs.

Want to learn more about the crucial HYROX combo of HIIT and cardio – and what the difference is? Our in-depth guide has it all.

HYROX training: 4 tips for first timers

Taking on your first HYROX fitness event is exciting, but it can also feel daunting.

The good news? With the right preparation (and the right mindset!) it’s an experience that anyone can enjoy. Jump into our top four tips below to help you make the most of your HYROX training and perform at your peak on race day.

1. Pace yourself

It sounds a little counterintuitive, perhaps, but the biggest mistake new competitors make – either when training for HYROX, or on race day – is going out too hard.

Remember: HYROX is an endurance event as much as a strength test. Conserve your energy in the early runs so you have something left for the later stations!

2. Practice transitions

In a rapid race-day environment, switching quickly between HYROX’s circuit workouts and its runs can be just as tough as the exercises themselves.

So, in HYROX training, simulate race conditions by running short distances before moving straight into sled pushes, burpees, or wall balls. Smooth transitions will save you precious seconds – and a lot of precious mental energy.

3. Prioritize recovery

Your body will thank you for the work you do outside of training.

Hydration, mobility, nutrition and sleep are essential to aid muscle repair and keep your energy levels consistent. So, make time to build recovery days into your training program to reduce the risk of burnout and prevent injury.

Ensure you’re doing proper cool downs after each session, too – they’ll help your body recover and work to mitigate the effects of delayed onset muscle soreness (DOMS) on your next session.

4. Make F45 Training your strategic HYROX training partner

The best way to train for HYROX is in an environment that blends strength, cardio, and endurance – exactly what F45 Training is designed for.

Our F45 HYROX Run Club combines structured runs with functional workouts tailored to race-day demands. Daily F45 sessions also feature sled work, lunges, carries, and wall balls, which are all movements you’ll face on the HYROX floor. Add in expert coaching and the motivation of a supportive community, and you’ve got one of the best HYROX training programs going.

Better still, Recovery by F45 can also help you nurse those aching muscles after a particularly grueling HYROX training session. With cold plunges, percussion therapy, and infrared saunas available at select F45 studios – plus a range of recovery workouts – make us your destination for the ultimate HYROX prep.

Enjoyed learning how to train for HYROX? Next, ensure you’re meeting your nutritional needs ahead of race day by calculating your protein intake.