Hyrox competitors do wall balls, a full-body exercise that combines squatting and an overhead press using a medicine ball.Hyrox
Hyrox is an indoor fitness race combining running, strength training and endurance. Created in 2017, the company behind the race boasts that it’s the fastest-growing fitness sport in the world. It’s a bold claim, but the #HYROX hashtag on TikTok now surpasses 55 million views and Google searches for the sport have grown 233 per cent year-over-year.
In 2025, the company will hold 83 events with an estimated 650,000 competitors participating. Races are scheduled across Canada, with events in Toronto and Vancouver already sold out.
“I feel like it’s transformed people’s ideals for training,” said William Tsilkas, lead instructor at the Lab, a dedicated Hyrox training space from luxury gym Sweat and Tonic in Toronto. “Instead of limiting yourself to getting strong or getting fast, you’re finding a balance of both.”
But is the viral fitness trend something you should try? Below is an overview on what Hyrox entails, why it has developed a cult following and what you should consider if you want to get started.
Hyrox races include a 50 m weighted sled pull.Hyrox
What is a Hyrox race?
A Hyrox race consists of eight one-kilometre runs separated by workout stations: 1000 m of SkiErg (a skiing machine), a 50 m weighted sled push, a 50 m weighted sled pull, an 80 m burpee broad jump, 1000 m on a rowing machine, a 200 m farmer’s carry, 100 m of sandbag lunges and 100 wall balls.
Weights for Hyrox events are determined by which category a person signs up for: open for everyday participants, or pro for more advanced athletes. There are also relay options where people can compete as a team.
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Hyrox exercises have their roots in CrossFit. Many standard CrossFit exercises − clean and press, kettlebell swings − need specialized training to master, leaving a lot of newcomers prone to injury and frustration. Comparatively, the Hyrox founders chose movements that were easy to learn. According to Tsilkas, the relatively low barrier to entry of Hyrox exercises creates a welcoming environment in contrast to many other fitness classes and trends.
“Hyrox is very inviting. I think anyone who can run five to 10 kilometres can do this race. Even if you wanted to walk the race, you could still do it.”
That level of fitness can still be intimidating for anyone without a regular gym routine, especially if they’re looking to participate in a race. But the fact that the movements − pulling, pushing, carrying and throwing − aren’t difficult to understand mechanically offers an olive branch to newcomers. Group classes, cross functional training and a common goal have helped Hyrox grow in popularity.
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Dedicated running or strength-training programs might produce a faster 5 km or bigger bench press, but for people committed to Hyrox training, part of the appeal is its variance, offering elements of cardio and strength.
“It basically has a bit of every flavour of workout,” said Richard Kwong, a senior marketing manager based in Toronto, who participates in Hyrox classes at a gym called 6S. Kwong has been a regular gym goer for more than a decade, working with personal trainers and running through various strength and conditioning programs. Jumping on the Hyrox trend gave him a sense of community that was extremely encouraging. “You’re kind of cheering each other on. You’re seeing the same people week after week and everyone is pushing to get better.”
Richard Kwong during a Hyrox class at 6S in Toronto. Part of the reason he enjoys Hyrox is the support he receives from his fellow competitors.Supplied
Kwong doesn’t plan to compete at an event. But for many of his classmates, pushing toward a faster time is another great motivator to train.
While Hyrox races feature leaderboards and overall winners for each category, the mentality for the competition is similar to a marathon or other running events. Most people are looking to top their personal best finish rather than angling for a top spot. During the race, competitors enter at staggered 10-minute intervals, with participants from each division blended together, encouraging camaraderie over direct competition.
“That element of support is all there. And at the same time people putting in the work are going to see changes to their fitness pretty quickly.”
If you’re interested in getting started, affiliated gyms can be found on the Hyrox website. Class prices vary depending on location and membership options, but typically run between $20 to $55.
Is Hyrox training right for you?
If you’re attempting Hyrox training with no background in weightlifting or running, you might want to start with an easier program. While coaches can make modifications during classes, the exercises still require a baseline level of cardio strength and mobility. Still, for anyone looking for a dedicated form of training and a competitive element to their fitness goals, Hyrox offers a balanced blend of strength and cardio and a structure to each workout.
Hyrox requires some cardio strength and mobility from the get-go to do exercises such as the burpee broad jump.Hyrox
