Hyrox: what it is, the physical toll, and whether you can do it
If you scroll through Instagram, you have already seen the videos. People pushing a loaded sled,
running out, going back to another station and finishing next to a wall, throwing a ball for the
hundredth time. You have probably had two thoughts at the same time: "that looks hard" and "could
I do it?".
Let's address both.
What Hyrox is
Hyrox is a fitness race with a fixed format: eight 1 km runs, each followed by an exercise station.
The order is always the same and so are the loads, whether in Lisbon, Madrid or London. As a
result, a time set at one event can be compared with any other.
It arrived in Portugal in May 2026, at FIL, in Lisbon. Registrations sold out in two weeks.
The sled weight already includes the weight of the sled itself. Open is the ideal category for
first-timers. In Pro, the loads increase at five of the eight stations.
What it demands of the body
Looking at the table, the sled seems the hardest part. For most people, the hardest part happens
between the stations: running 1 km on legs that are already fatigued, eight times in a row.
Four factors weigh more than they seem:
• The legs. The sled, the lunges and the wall balls tax the same legs that then have to run. The
wall balls come at the end, when little is left.
• Grip. Pulling the sled and carrying the kettlebells fatigue the forearms. When grip fails, the
station takes twice as long.
• Pacing. The first kilometre and the SkiErg feel easy. Those who start too fast pay for it over
the next seven stations.
• Time between stations. Transitions count towards the result. Walking slowly between the
run and the station costs minutes at the end.The best athletes in the world finish in under an hour. In a first race, expect considerably longer. It is
a long, continuous effort, much closer to an endurance event than to a 15-minute WOD.
Can you do it?
Probably yes, given time to prepare. Answer three questions honestly:
1. 2. 3. Can you run 5 km without stopping, even slowly?
Can you train three times a week for the next three to four months?
Do you have any unresolved pain or injury? If so, that is where you start.
And nobody expects you to do everything alone the first time. There are three ways in, from the
least to the most demanding:
• Relay — team of four. Each person runs 2 km and does two stations. It is the best way to
experience the race without the full volume.
• Doubles — in pairs. The stations are split, but both athletes run the full 8 km.
• Open individual — all on your own, with the loads in the table.
The Pro category is for after your first race.
How to prepare
For those who already have some base, three to four months is enough. Three principles guide
everything:
• Running is half the race. Those who train only the stations arrive well at the sled and
poorly at the seventh kilometre.
• Stations are trained fatigued. Doing 50 wall balls fresh teaches little about doing them
after 7 km.
A workout to try:
For time · time cap 38 minutes
1 km run
500 m SkiErg
1 km run
20m burpee broad jumps
500 m rowing
1 km run
50 m Sandbag Lunges (10/20 kg)
50 wall balls (4/6 kg)Strategy. Run the first kilometre slower than you feel like running. On the wall balls, split the work
into sets of 10 with short rests from the start, instead of going to failure.
Reference times. Trained: 25 to 28 minutes. Intermediate: 31 to 35 minutes. Beginners, in the
scaled version: 28 to 32 minutes.
Scaled version. 600 m Run instead of 1 km · 20 burpees without the jump · lunges without load · 30
wall balls .
At CrossConnect
At CrossConnect, this type of workout has a name: Hybrid. It is a one-hour class that combines
running and functional stations, with loads and volume adjusted to each person. It suits those who
want to do a race and those who just want to run better and get stronger.
Try it
If you are left wondering "could I do it?", the quickest way to find out is to try. The first Hybrid
class is free.
Message us on WhatsApp 939 159 463 and say you are coming because of this article. We are in
Vilela, Paredes, a few minutes from Penafiel and Paços de Ferreira.
Fitness & Family