Hyrox is a global fitness competition combining 8 x 1km runs with 8 functional workouts. Each race offers opportunities for podium places and championship qualification across various age categories and divisions.

The 8 Functional Workouts:

• 1000m Ski Erg
• 50m Sled Push
• 50m Sled Pull
• 80m Burpee Broad Jump
• 1000m Rower
• 200m Farmers Carry
• 100m Sandbag Lunges
• 100 Wall Balls

Race Divisions:

• Open (Men's and Women's)
• Pro (Men's and Women's)
• Doubles (Men's, Women's, Mixed)
• Masters (Age-based divisions)
• Relay (Teams of four)

Age Categories: 18-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60+

Race Structure:

• Average completion time: ~90 minutes
• Clear course layout with marked stations
• Inflatable arches mark entry/exit points
• Judges and volunteers provide guidance
• Strict movement standards for each workout

Preparation Tips:

1. Focus on running endurance and pace
2. Practice functional movements
3. Build strength for specific workouts
4. Join Hyrox-specific classes if available
5. Follow structured training programs

For Beginners:

• Focus on completion rather than competition
• Learn proper movement standards
• Build base fitness gradually
• Start with Open division
• Practice pacing strategies

For Advanced Athletes:

• Target podium positions
• Focus on speed and efficiency
• Optimize transition times
• Train specifically for Pro division
• Aim for championship qualification

Training Options:

• Hyrox Intro (45-min technique focus)
• Strength and Conditioning (45-min performance)
• Hyrox 60 (60-min endurance test)
• Simulation events
• Independent training programs

Hyrox welcomes athletes of all levels, creating an inclusive community focused on personal achievement and continuous improvement.

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