What the heck is HYROX ?

What Is HYROX? & Should You Do One?

It appears everyone and their mom (and even grandma) is doing HYROX.

If you’re reading this… you’ve probably seen at least 7,000 photos of people at a HYROX finish line.

An event that started in Germany has spread to Paris, Stockholm, Singapore, Hong Kong, and closest to us - New York City. 

NYC has become the largest HYROX event in North America and it’s coming around again for its biggest turnout yet this May. 

So what actually is it? 

Is it for you?

How do you prepare ? 

Here's everything we feel you need to know:

What is HYROX?

HYROX is a fitness race. 

Every event follows the exact same format worldwide: 

• Eight 1km runs each followed by:
  
  • SkiErg
  • Sled Push
  • Sled Pull
  • Burpee Broad Jumps
  • RowErg
  • Farmers Carry
  • Sandbag Lunges
  • Wall Balls

Every race you run is the same 8km of running, plus all those events, in every city around the world. 

Same course. Same weights. Same order. 

The standardization is a big part of why people love it as you can compare your time in NYC against someone racing in Berlin or Miami. 

It's cool.

While there can be slight differences in temperatures or judges keeping you in check - HYROX is the exact same race, every time. 

Who's it for?

According to HYROX - everyone.

HYROX accommodates everyone from the person looking to get off the couch, to the everyday athlete, to some of the fittest people in the world. 

If you commit to it - everyone (including HYROX’s oldest competitor, Mary Walter (82)) - can complete a HYROX event.

We've seen our members do their first HYROX with almost no specific prep and have a great time. 

We've seen other members podium at the North American Championships and compete at the World Championship level. 

The question isn't really whether you're fit enough… 

it's whether you want something to commit to.

What does training for HYROX actually look like?

This depends on two things: your goal and your current fitness level.

If your goal is to finish your first HYROX, enjoy the process, and see what you're made of - you don't need to overhaul your entire training. You need to get familiar with the eight workout stations, make sure your running base is solid, and show up ready to give a strong effort. 

If your goal is a specific time, a podium, or a qualification for Worlds, the approach looks different:

• More structure
• More specificity
• More time (to prepare)

Either way, ten weeks of focused preparation is a solid window for most people coming in with a reasonable fitness base.

Don't have 10 weeks ? 

Doesn't mean you shouldn't go for it... f*** around and find out - have fun !

*Important to note: Training for HYROX isn't always easy 

The training is hard, but we've heard some other crazy stories…

Crowded facilities where the rower is on one end of the building and the sled track is on the other. 

Equipment that's either unavailable or just, not there. 

People looking at you like you’re a crazy person when you jump off the treadmill and run to find kettlebells to carry.

HYROX training requires space, specific equipment, and the freedom to move through a session that doesn't look like a typical workout (to many people).

If you’re training for HYROX, it’s important to find a quality space to train.

Make sure you feel comfortable navigating around and / or are OK with getting crazy eyes if HYROX isn’t so widespread at the gym you’re at. 

*Important to note: The crazy person community 

According to Google:

“Approximately 0.02% of the world's population is expected to participate in a HYROX event during the 2025/26 season.”

That means everyone who chooses to do HYROX (all 0.02%) is a little crazy.

You could’ve chosen a number of other hobbies:

• Crocheting
• Book club
• Clipping newspaper articles

…but you chose to do HYROX.

In addition to a quality facility, having people around you also doing HYROX is a big help.

Finding a community of other individuals doing HYROX (whether it be at your gym, on social media, or some outdoor group meetup) will only be a net positive as you gear up for the race.

So, now, back to the original question.

HYROX - for you ? 

HYROX is great.

We encourage everyone to take a stab at it as we believe it can help you in the pursuit of the best version of you.

Anything that physically challenging will have a positive impact on you mentally, socially, and in every area of your life.

If you’re gearing up for the NYC event this May - we’re rooting for you.

If you’re curious about HYROX, have questions on the event, or are interested in exploring what it takes to get to a start line let us know.

We’d love to help.

Send us your questions here.

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The Garage Gym has locations in Westfield, NJ and Little Silver, NJ. Open 24/7 in Westfield and 4am to 11pm in Little Silver, 365 days a year.

FAQ

What is HYROX? HYROX is a global fitness race consisting of eight one kilometer runs each followed by a functional workout station: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls. Every race follows the same format worldwide.

Is HYROX good for beginners? Yes. HYROX is designed for a wide range of fitness levels. First timers with a solid fitness base can complete the race and have a great experience. The key is appropriate preparation and smart pacing on race day.

How long does it take to train for HYROX? It depends on your goal and current fitness level. Ten weeks is a solid preparation window for most people. More time allows for greater specificity and improvement. The Garage Gym offers a 16 week strength and conditioning program for members.

Where can I train for HYROX in Westfield or Little Silver NJ? The Garage Gym in Westfield and Little Silver, NJ has every piece of equipment used in a HYROX race including SkiErg, sled, rower, farmers carry, sandbags, and wall balls. The gym offers programming and a community of experienced HYROX athletes.