What is Hyrox and do I need to already be fit to start?

Hyrox is a fitness race that combines running with functional exercise stations, and you don't need to be fit to start training for it. Fitness is what you build along the way. At HIIT West Hampstead, our Hyrox classes are beginner-friendly, and running is optional.

We've already covered how to prepare for race day. This guide is for people who are curious but not yet convinced it's for them.

Key takeaways

• Hyrox alternates running with functional stations such as sled pushes, rowing and wall balls.
• You don't need to be fit to start. You need to be fit to race well, and training gets you there.
• Running is optional in our classes, and every exercise is scaled to your ability.
• Give yourself plenty of time to prepare before a race.
• Hyrox classes are included in a HIIT membership.

What is Hyrox?

Hyrox is a fitness race that combines running with functional exercise stations. The format is the same at every event. You run, complete a functional exercise station, and repeat that pattern through the race. Running is broken up by the stations throughout. You'll find event details on the official Hyrox website.

The standard exercises, in race order, are:

• SkiErg
• Sled push
• Sled pull
• Burpee broad jumps
• Rowing
• Kettlebell farmers carry
• Sandbag lunges
• Wall balls

None of these are highly technical. There are no Olympic lifts or gymnastics skills, which is a big part of why Hyrox appeals to so many people who'd never think of themselves as athletes.

Do you need to be fit to start Hyrox?

No. You need to be fit to race Hyrox well, but that's a different thing. Training is how you get there. Our Hyrox classes are designed for every fitness level, and no experience is needed. Our coaches adapt each exercise to your ability, and running is optional, so if you don't run yet, you can still do the class.

It also helps to know that races have different categories. Many first-timers enter as a pair or a relay team and split the work, which takes a lot of the pressure off.

What if you've never run?

Many people start Hyrox training without running regularly. That's fine. You can do our classes without running at all and build up gradually, starting with short run-walk intervals once or twice a week. Because the stations break up the running, Hyrox feels very different from a straight run. Most beginners are surprised by how manageable it is once their legs get used to switching between running and lifting.

How long does it take to get ready?

It depends on your starting point, but a very short window isn't enough to prepare fully. Ideally you want several weeks or months to build endurance and strength safely. If running is your weak spot, our Hyrox running guide explains how to build up without getting injured.

A realistic plan for a beginner mixes a couple of Hyrox classes, some HIIT classes for general fitness and an easy run each week. HIIT and Hyrox overlap a lot. Both combine functional exercises with high effort, which is why so many of our HIIT members move into Hyrox with very little extra preparation.

Hyrox training at HIIT West Hampstead

Our Hyrox classes run weekly. Check the timetable for times. They're included in your HIIT membership, with no extra fees or credit packs. Sessions work through the race exercises, including running (optional), sled push, sled pull, wall balls, sandbag lunges, SkiErg, rowing and burpees, and they help with technique, strength and endurance whether you're racing or just curious. The Camden New Journal featured our Hyrox classes.

Before your first race, read 5 things no one tells you before your first Hyrox race and our Hyrox kit tips. If you've got questions about where to begin, get in touch and we'll help you plan it.