Hyrox

Hyrox is a global fitness race for every body. It combines running with functional workout stations, creating the ultimate test of fitness.

Hyrox is Fitness Racing

Image showing an athletic competition route with eight different exercise stages, each with a number and description, including ski erg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls, and the final finish line, all depicted with black and white photos on a dark background with bright yellow labels.

HYROX is the ultimate fitness race that combines strength, endurance, and grit. It's designed for everyday athletes and fitness enthusiasts who love a challenge!

The HYROX race format combines both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times.

How We Train for HYROX

Our HYROX programme is built around three classes called Strength, Engine and Perform. Each session has a clear purpose, helping you build your fitness weekly as you work towards race day.

Hyrox (Engine)

Build your cardiovascular fitness, stamina and endurance with HYROX Engine.

These high-energy conditioning sessions combine cardio equipment, bodyweight exercises and functional movements to challenge your fitness and improve your overall work capacity.

Expect a mix of intervals, sustained efforts and varied workouts designed to help you work harder for longer.

Suitable for all fitness levels, whether you’re preparing for HYROX or simply looking to improve your engine.

Hyrox (Strength)

Build strength, develop muscle and improve muscular endurance with HYROX (Strength).

These structured sessions focus on progressive resistance training using barbells, dumbbells, kettlebells and functional movements to develop full-body strength and power.

Expect a combination of strength exercises and accessory work designed to improve your overall physical performance.

Suitable for all fitness levels, whether you’re training for HYROX, complementing your CrossFit training or simply looking to get stronger.

Hyrox (Perform)

Take your fitness to the next level with HYROX (Perform).

These race-inspired sessions combine running with specific HYROX stations, including sled pushes and pulls, burpee broad jumps, farmer carries, lunges and wall balls.

Expect challenging workouts focused on improving pacing, transitions, muscular endurance and your ability to perform under fatigue.

Suitable for all fitness levels, whether you’re preparing for a HYROX competition or simply enjoy challenging, full-body workouts.

The Ultimate Challenge

Every quarter at Jersey CrossFit, we run a timed HYROX simulation open to all fitness levels. Whether you’re trying HYROX for the first time or testing your progress, you can choose the format that suits you and go at your own pace.

Take on the Full HYROX with 8 km of running and eight workout stations, or try the Half HYROX with 4 km of running and half the work at each station. You can swap the running for bike in either version.

 FAQs

  • Yes. Your coach will explain the movements and help you choose weights, distances and a pace that suit your fitness level. You can build up as you go.

  • HYROX training is less complex and focuses on running, endurance and the movements you’ll likely see on race day. CrossFit covers a wider range of movements, including Olympic lifting and gymnastics, with more variation from workout to workout.

  • There are 6 days of programming broken into different class structures throughout the week for maximum results!! A typical week of training will look like this:

    ENGINE - Monday & Thursday is designed to build your engine and endurance with a pure cardio-based workout lasting 30-40 minutes including some extra core work.
     
    STRENGTH - Tuesday & Friday we work on building our strength using slower and controlled functional movement patterns alongside strength or power biased workouts.
     
    PERFORM - Wednesday & Saturday is our HYROX specific style workouts that range from 15-45 minutes long . Working at this higher intensity will help elevate your overall fitness and performance levels.

  • You can start with shorter distances and build up over time. Tell your coach how much running you’re used to and they’ll help you adjust the session. If you annot run we have other machines such as bikes, rowers and ski-ergs that can be used instead.

  • No, you’re welcome to join whether you’re preparing for your first race, chasing a faster time or simply just want to get fitter in a coached group.

  • Wear comfortable training clothes and trainers you can run in, and bring a water bottle. Arrive a few minutes early so you can meet your coach before the session starts.

  • Yes. Book a free HYROX class at Jersey CrossFit in St Helier to meet your coach and try a session. Book a Free Class

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