What Is HYROX? A Beginner’s Guide to HYROX Training Gear

In recent years, HYROX has gradually become one of the most exciting fitness challenges in the world. More than just an endurance race, HYROX combines running and functional workouts in a standardized competition format where every athlete faces the same challenge. Whether you are a long-time gym-goer, a runner looking to level up your fitness, or simply someone seeking a new challenge, HYROX offers a playing field where anyone can start and steadily push beyond their own limits.

Join Supersports to discover the world of HYROX and prepare the essential gear you need to take on this exciting challenge.

1. What Is HYROX? The Global Standardized Fitness Race

HYROX is a fitness competition format that originated in Germany and has rapidly grown into a standardized race series around the world. The event has already taken place in more than 30 countries and 80 cities, with tens of thousands of athletes participating each season worldwide.

What makes HYROX special is its fixed and fair format for all athletes:

• 8 x 1km runs
• Alternating with 8 functional workout stations: sled push, sled pull, rowing, burpees, lunges, and more

In total: 8km of running and 8 workout stations. Results are measured by finish time.

1.1 - 8 Highly Challenging Functional Stations

In the Open division — the most popular category for most participants — besides the 8km run, you will take on the following 8 stations:

SkiErg (1,000m)

A Nordic skiing simulation using the SkiErg machine, heavily engaging the arms, shoulders, and core while also demanding upper-body endurance.

Sled Push (50m)

Push a weighted sled of around 102–152kg. This is a clear test of lower-body strength and leg drive.

Sled Pull (50m)

Pull a weighted sled using a rope with a load of approximately 78–103kg, strongly targeting the back, arms, and full-body force control.

Burpee Broad Jumps (80m)

A combination of burpees and continuous forward broad jumps that challenges both endurance and full-body coordination and rhythm.

Rowing (1,000m)

Row 1,000m on the machine — a full-body exercise that uses power from the legs, back, and arms to create strong, rhythmic movement.

Farmer’s Carry (200m)

Carry two heavy kettlebells over 200m, challenging grip strength, shoulders, and core stability.

Sandbag Lunges (100m)

Perform walking lunges with a sandbag on your shoulders over 100m — a major test of leg endurance and stability.

Wall Balls (75–100 reps)

Squat deep and throw a weighted ball at a target on the wall. This is usually the final station and also the ultimate test of willpower before the finish line.

The combination of running and functional exercises makes HYROX a well-rounded challenge: it requires both cardiovascular endurance and the strength and ability to maintain pace while fatigued. This format also makes training easier to structure — you can simulate each station in the gym to prepare for race day.

In addition to the Open division, HYROX also offers other race formats such as Doubles (pairs), Relay (teams of 4 stations), and Pro for athletes who want to take on heavier weights and more demanding challenges.

1.2 - Why Is HYROX So Appealing?

• It has a clear goal and makes progress easy to measure
• The technique is not overly complex and focuses on endurance
• There are multiple competition formats: solo, pairs, or teams of 4
• You can train for it on your own at the gym
• There is an international race system for both beginners and professional athletes

1.3 - HYROX in Vietnam – The Ideal Time to Start

In Vietnam, HYROX is still a relatively new concept. And precisely because it is still new, this is a great time for you to:

• Build a solid foundation
• Get familiar with the international-standard format
• Prepare yourself if you want to join a race in the future

Starting early is always an advantage!

2. Who Is HYROX Suitable For?

• Gym-goers who want a clear challenge instead of training purely by motivation
• Runners who want to improve endurance and sustain performance
• Advanced trainees who want to compete on a globally standardized stage

HYROX does not require highly advanced technique. But if you train seriously, it is more than enough to push you beyond your own limits.

3. Key Factors in HYROX Training

To prepare for HYROX, training usually revolves around three core elements: the ability to run when your body is already fatigued, full-body strength, and cardiovascular endurance.

Running on tired legs

In a HYROX race, every 1km run happens right after a demanding workout station. So it is important to get used to running while tired, such as doing short runs after squats or burpees.

Functional strength

Many stations require pushing, pulling, or carrying weights, so compound movements like deadlifts, squats, and farmer’s carries help build the right strength foundation.

Endurance and pace control

A HYROX race can last more than an hour, so the ability to maintain a steady pace is essential. Long runs, interval sessions, or circuit training will help improve the endurance needed for this challenge.

4. Recommended HYROX Shoes & Training Apparel for Beginners

4.1 - Training Shoes

Because HYROX combines running and multi-directional functional movements, training shoes play an important role. The ideal choice is a hybrid running-training shoes not too soft like marathon race shoes, and not too stiff like traditional gym shoes.

4.2 - Training Apparel

• Prioritize technical polyester blended with spandex for quick moisture-wicking and 4-way stretch.
• Avoid cotton because it retains sweat, becomes heavy easily, and can cause chafing during longer runs.
• Shorts or pants should have a gusseted crotch to allow comfortable lunges and squats.
• Flatlock seams help reduce friction.
• A streamlined fit keeps everything stable during burpees and continuous direction changes.

For sports bras, you should choose a high-support level with strong shoulder straps to reduce movement during high-intensity workouts.

HYROX is appealing because it gives you a clear goal: 8km of running, 8 challenge stations, and a transparent race clock to measure yourself. No more training based purely on feeling — every workout is directed toward a specific target. Join Supersports and conquer HYROX today!