Hyrox format — You asked, we answered!

Coach Anthony competed at Hyrox Las Vegas and qualified for the World Championship in Chicago.

The Hyrox competition is a new endurance event combining running (8 x 1K run) with functional strength exercises (8 stations). Coach Anthony and OutPace Coaching athletes recently competed in their first Hyrox event, and we received a lot of questions about this event, so we pulled them together here.

Types of Hyrox events: Solo, Doubles, and Relay

Your questions, answered! Coach Anthony, Hyrox World Championship qualifier

What did you learn from your first Hyrox event?

The Hyrox event is such a cool experience! It’s a mix of endurance and functional strength, which is a great combination for those who focus on both of these in their regular training like we do with OutPace Coaching athletes, as well as the benefits this type of training has for overall health.

There is definitely some strategy that comes into play. I followed others’ recommendations about not going too hard in the ski erg, or ways to make the broad jump burpees less fatiguing, but in the end I know I could have pushed these areas harder and gone faster.

Thankfully I get another chance at this event at the World Championship in Chicago this June.

I’m interested in trying this! How long would someone have to train for this event?

This varies depending on the individual. Some can prepare in 2-3 months with specific Hyrox-type workouts, while others may need more or less time depending on their current background and ability. An endurance athlete who also strength trains would be able to jump into an event like this pretty quickly. Time to prepare ultimately depends on a person’s goals.

Daily training time for a Hyrox event is generally less than other long-distance endurance events, and the race itself takes less time than running a 10K or half marathon for many. This makes it great and efficient for spectating too!

What is the registration process and where are these located?

Hyrox events are located all over the world and are newer to the United States. The first half of 2025 races have been announced, but they typically sell out quickly!

Hyrox doesn’t have summer events except for the World Championship. They are resuming races again in the fall and when we contacted them, they said they’ll be announcing those “as soon as the ink dries on the contracts” - so be ready if you’re interested!

You can sign up for solo, doubles, or relay events (or a combination!).

Race times are typically not shared until the week of the event as they decide how to most efficiently get thousands of athletes through the course.

Can you explain the different types of race event categories

Participants can race alone or in a team of two or four. They can also sign up for multiple events, like the solo and doubles competition, as these take place at different times.

Race categories:

Open: The standard HYROX race, where men and women have different weights.
Pro: A more challenging race for experienced racers, with heavier weights.
Doubles: Participants run together but split the workload of the exercises however they choose. They stick together throughout.
Relay: Participants work together in teams of four to complete the race, each taking two 1K runs and two strength stations.

The race format is the same around the world, which allows for global leaderboards and World Championships.

Can you share about the spectating experience. Was it family-friendly?

This event is very spectator and family-friendly! Spectators can see 100% of the race from start to finish, either from the stands in the center of the convention center, or as they make their way from the perimeter run to the center stations, back and forth.

Also given the various start times for the waves (7:30AM to 7:30PM, roughly) everyone has a chance to both race and spectate. For example, a family with kids can have both parents race, since this event doesn’t start at the same time for everyone, like other endurance events do.

Finally, the race is relatively short and with non-stop action, goes by pretty quickly. Everyone is engaged the entire time, and the course is really easy to follow/spectate without having to do a lot of prep. Big signs make it easy to know where to go next.

Do you offer training or coaching for Hyrox?

We do! Many OutPace Coaching athletes participate in a variety of endurance sports throughout the year, such as running, cycling, triathlon, cross country skiing, and more. We can help personalize training to help athletes mix in a Hyrox event into their year and race calendar.

We offer 1:1 coaching, but if you’re interested in just a plan for Hyrox, reach out on our contact form.