‘At certain points, I had to stop entirely’: what I learned after a week of Hyrox classes

I have spent years in and out of the gym, trying the latest fitness trends. Consequently, my social media feed often populates with shirtless, sweaty men promising to transform my workouts.

Then it started. First, it was the occasional video of athletes grinding through a series of Herculean tasks: pushing plate-laden sleds, collapsing over rowing machines, sprinting laps and throwing weighted balls at a wall inside of what looked like an aircraft hangar. That trickle became an avalanche, and I became curious.

It looked like CrossFit, but it wasn’t. I was discovering its newer, endurance-heavy counterpart Hyrox. Hyrox is a fitness race that combines running with exercises designed to train the body for everyday activities. And it is seemingly everywhere – on TikTok, Instagram and group chats with friends who are protein-maxxing.

To break it down for the uninitiated, I spoke with one of the sport’s founders and tried a few classes myself.

What is Hyrox?

Founded in 2017 in Germany by Christian Toetzke, an endurance racer, and Moritz Fürste, an Olympic field hockey player, Hyrox is a competition that follows the same format everywhere.

Competitions typically occur over several days – up to nine in larger cities. Athletes can register for one or more divisions: pro (elite), pro doubles (with a partner), open or open doubles (both more accessible, with lighter weights), relay (team of four) and adaptive (for those with impairments).

Moritz Fürste, co-founder of Hyrox. Photograph: Courtesy of Hyrox

The race is broken up into eight 1km runs and eight different workouts. After each round of running, you complete one of the following: pulling and pushing sleds, farmer’s carry (holding kettlebells while walking), wall balls (squatting with an overhead ball throw), rowing, burpee broad jumps, sandbag lunges and the SkiErg machine (upright rowing machine).

By the end of each race, which takes an average of 90 minutes to finish, competitors will have run a total of 8km (about 5 miles) and completed eight strength and conditioning workouts. Most take place in giant indoor venues where thousands of competitors move around the same course in waves.

There is no “target” or “good” finish time, nor is there a time limit. The main goal is simply to finish.

“The format never changes,” Fürste said. “You know exactly what’s waiting for you on race day. But at the same time, it’s designed so anyone who is active can take part.” The resulting mix of athletes and first-timers striving together creates “a pretty unique atmosphere”, he said.

As a regular weightlifter with an internet-fried brain, I am always seeking to break up the monotony of my solo routine and get off my phone. Communal spin or pilates classes can be fun, but without careful instruction, new exercises can feel risky. Hyrox seemed to strike a middle ground.

I decided to attend three training classes in a week. Here’s what I learned about Hyrox.

Why is Hyrox so popular now?

Hyrox has exploded in the US over the past two years. For instance, in New York, the number of participants more than tripled in size from 2024 to 2025, to 50,000 – similar to the NYC marathon, according to Fürste.

This can be attributed to several factors, according to Johry Batt, global deputy athletics director of a training gym called F45, which started offering Hyrox training in 2024.

For one, the sport is “incredibly accessible”, he said. “The movements are functional and recognizable: running, rowing, sled work and carries – things that most people can learn and improve with good coaching.”

Because Hyrox is standardized, Batt said, its format travels well and allows athletes from around the world to measure their progress, or compare their finish times with thousands of others. Hyrox’s tiered system also “makes it welcoming for both experienced athletes and people doing their first race”, he said.

The sport is also conducive to building community, Fürste said: “Once people experience a race, they usually come back and they bring friends.”

Is Hyrox beginner-friendly or for gym rats only?

Technically, anyone older than 16 can sign up. Competitors in the open division use more moderate weights than the pros. Sharing the work can be ideal for novices or small groups looking to train and compete together: doubles split the workload between two people, and relays between four. “Most athletes will typically compete in a doubles for their first time,” Fürste said.

In practice, though, it’s still challenging.

Running 8km itself requires some baseline endurance. Then you have to take into account the challenging functional exercises. Many newcomers train for weeks or months before attempting their first race, often combining running with circuit training that mimic the Hyrox stations.

You don’t need a specialized gym to train for the sport, but gyms that offer Hyrox classes have all the correct equipment, which makes it easier. Plus, it can be fun to be among like-minded individuals with a shared goal.

The good news is that the movements themselves are relatively simple. If you can squat, lunge, push and carry objects without injury or acute pain, you can theoretically finish the race.

A Hyrox event in London. Photograph: Courtesy of Hyrox

To challenge yourself, you can then pick up the pace of your runs. You can also add more weight to the sled. The key is balancing intensity with control and pushing your body outside your comfort zone without sacrificing form.

Can anyone do Hyrox?

As with any intense fitness event, Hyrox isn’t for everyone.

“There is always some level of risk involved,” Batt, the F45 director, said. “But the risk rarely comes from the sport itself.”

“Preparation is key,” he said. “Smart programming, progressive training and proper coaching dramatically reduce injury risk.” It is also important to avoid burnout and overtraining.

Hyrox was created to be inclusive, Fürste said. Still, “people with serious chronic issues would have to assess whether it is the right decision for them to take part”, he said.

Jess Bell, a Hyrox trainer at F45 who has competed five times and taught more than 1,000 classes, has worked with a wide range of people. “I’ve seen every body type, age, and fitness level compete in these races,” she said.

What are Hyrox training classes like?

The Hyrox classes I attended each lasted 45 minutes and followed a similar structure: three sets of 10 exercises, closely resembling those in the competition; every successive set was shorter than the last. A set contains a timed interval at each workout station, followed by a short rest period.

Despite my lack of experience, I had hoped my baseline fitness (and adrenaline) would carry me through – they did not.

I do a lot of weightlifting and am familiar with short, controlled sets. But I usually start and stop on my own terms, and cardio is an afterthought. For me, Hyrox classes were grueling. By the end of class, I was totally out of air, my form slipped and my pace slowed. At certain points, I had to stop entirely.

I did, however, take joy in the fact that I was able to complete every round, even as a newcomer. As I ran, pushed, pulled and carried weights from one end of a room to another, I felt as if I could do anything. And if my algorithm is any indication, a lot of other people find that appealing, too.

Hyrox classes and races can be loud. I prefer to exercise alone at off-peak hours, so it’s not my ideal environment. But for some, that environment is welcome, even exhilarating. “The competitions can be busy and sometimes crowded, but the energy is unmatched,” said Bell, the F45 trainer.

If you’re looking for endurance and the slightly masochistic satisfaction of profusely sweating it out alongside dozens, sometimes hundreds, of strangers, Hyrox is a good choice. Its format is straightforward enough to train for, but challenging enough that improvement is tangible.

The competition element helps differentiate it from a solo program and may be motivating for some. That was a refreshing novelty for me. But in a modern fitness landscape that already teems with rankings and personal records, I dreaded comparing myself with others. For me, the gym is where I hope to escape that mentality – so I’ll probably keep it that way.

• Wilson Wong is a writer who covers the intersection of culture and lifestyle.