Hyrox Equipment

What Is HYROX?

HYROX is a global fitness race that combines running with functional fitness. It was launched in Germany in 2017 by Christian Toetzke, together with Olympic medallist and World Champion Moritz Fürste and marketing expert Michael Trautmann. The idea was to create a fitness competition that could challenge everyday gym-goers as well as experienced athletes.

Unlike traditional running races or individual fitness competitions, HYROX combines endurance, strength, power and functional movements in one event. Every HYROX race follows the same basic format around the world, allowing participants to compare their results across different events and age groups.

How Does a HYROX Race Work?

A standard HYROX race consists of 8 × 1 km runs and 8 functional workout stations, completed in alternating order. That means you run 1 km, complete a workout station, run another 1 km, complete the next station, and continue until all eight rounds are finished.

The eight workout stations are:

1. 1,000m SkiErg
2. 50m Sled Push
3. 50m Sled Pull
4. 80m Burpee Broad Jumps
5. 1,000m Row
6. 200m Farmers Carry
7. 100m Sandbag Lunges
8. 100 Wall Balls

The running distance remains 8 km in total, while the prescribed weights and repetitions vary depending on the division.

This combination is what makes HYROX different. You don't simply run when you're fresh—you have to run after challenging your legs, shoulders, arms and core, then perform another functional movement before running again.

What Are the Benefits of HYROX Training?

Build Cardiovascular Endurance

With eight separate 1 km runs, running is a major part of HYROX. Regular HYROX training can help you develop your aerobic fitness and your ability to maintain effort over a longer workout.

Develop Full-Body Strength

Movements such as sled pushes, sled pulls, farmers carries, lunges and wall balls involve multiple muscle groups. Training with equipment such as kettlebells, sandbags and wall balls can help build practical, full-body strength.

Improve Functional Fitness

HYROX focuses on movements that require your body to work as a whole rather than isolating a single muscle group. This makes functional training an important part of preparing for the race.

Learn to Perform Under Fatigue

One of the biggest challenges is transitioning between running and functional exercises. HYROX's official preparation guidance specifically recommends practising running after functional movements so athletes become accustomed to running while fatigued.

Set Yourself a New Goal

You don't have to be an elite athlete to start training for HYROX. HYROX offers Open, Pro, Doubles and Relay formats, giving people different ways to take on the challenge. In Doubles, two athletes run together and share the workout stations, while Relay allows a team of four to split the race.

HYROX in Australia

HYROX has become an increasingly popular fitness event in Australia, allowing Australian athletes to train for and compete in the same global race format.

Whether you're based in Brisbane, Sydney or Melbourne, you can make HYROX training part of your regular fitness routine.

Brisbane has hosted HYROX events at the Brisbane Convention & Exhibition Centre, and the official calendar lists BYD HYROX Brisbane from 31 March to 4 April 2027.

Sydney hosted HYROX at Sydney Showground from 1–5 July 2026, with the course featuring the full range of HYROX stations including SkiErg, sled push, sled pull, rowing, farmers carry, lunges and wall balls.

Melbourne is also part of the Australian HYROX calendar, with BYD HYROX Melbourne scheduled for 9–13 December 2026.

Start Training Before Race Day

You don't need to wait until race day to start preparing.

Build your training around the movements and fitness demands of HYROX. An Air Ski can help you practise SkiErg-style conditioning, while an Air Rower can help develop rowing endurance. Kettlebells, wall balls and sandbags can be incorporated into strength and functional workouts to prepare your body for the demands of carries, lunges, squats and other movements.

Most importantly, give yourself time to build your fitness progressively. Start where you are, train consistently, and gradually increase your running distance, resistance and workout intensity.

Your first HYROX doesn't have to be about being the fastest. It's about setting a goal, putting in the work and getting yourself to the start line ready to give it your best.

Whether you're preparing for your first HYROX in Brisbane, Sydney or Melbourne, or simply want to add HYROX-style functional fitness to your weekly training, start training today and take the next step toward race day.

Train smart. Stay consistent. Get race-day ready.