Chances are someone at work has done one, and now they won't stop talking about it. So, what is Hyrox, and do you have to be properly fit before you try it? The short version: Hyrox is a fitness race that mixes running with functional exercises, and it was designed as an event for everybody. You don't need to be fit to start training for it. You need to start, and fitness follows.

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.

What is Hyrox?

Hyrox is one of the world's fastest-growing fitness races. The format is the same at every event: you run 1km, then complete a functional exercise station, and you repeat that eight times. That's 8km of running in total, broken up by eight stations. You'll find event details on the official Hyrox website.

The eight 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?

Plenty of our Hyrox members hadn't run since school when they started. 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 each 1km, Hyrox running feels very different from a straight 8km 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 three weeks is very short to prepare fully. You can do some basic conditioning in that time, but ideally you want 8 to 12 weeks 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 looks like one or two Hyrox classes a week, two HIIT classes for general fitness and one easy run. 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 every Friday and Sunday at 6pm. 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, and they've become some of our busiest sessions.

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.