Hyrox Workouts Explained: Why Everyone’s Obsessed with the 2025 Fitness Trend

What Are Hyrox Workouts?

Hyrox workouts are the fastest-growing global fitness trend in 2025. Combining functional strength training and endurance running, a Hyrox workout challenges athletes across eight workout stations separated by 1 km runs, totaling 8 km of running plus functional exercises.

Unlike traditional gym training, a Hyrox workout mimics real-world performance: pushing sleds, carrying heavy weights, burpees, rowing, and wall balls, all in one race. The result is a unique blend of strength, speed, and stamina, making each Hyrox workout both physically demanding and engaging.

Science-Backed Benefits of Hyrox Workouts

Recent studies highlight the advantages of combined functional and endurance training, which are integral to any Hyrox workout:

• Improved cardiovascular health: Interval running combined with strength training increases VO2 max [study].

• Greater calorie burn: Full-body movements combined with running burn 800–1,200 calories per session [source].

• Enhanced functional strength: Movements like sled pushes and farmer’s carries translate directly into daily performance.

• Mental resilience: High-intensity functional races improve mental toughness and reduce perceived stress.

Hyrox vs CrossFit: Key Differences

Feature	Hyrox Workouts	CrossFit
Structure	8 running intervals + 8 functional stations	Constantly varied WODs
Competition Style	Time-based race format	Scored workouts with skill variety
Focus	Endurance + Strength Balance	Strength, skills, and explosive power
Accessibility	Standardized workouts worldwide	Highly varied, depends on gym/coach
Calorie Burn (avg)	900+ per session	600–800 per session

Verdict: Hyrox is more endurance-driven, while CrossFit emphasizes power and variety. Both build community, but Hyrox is designed for standardized global racing.

5-Day Hyrox Training Program

Here’s a structured 5-day Hyrox training plan to build endurance, strength, and race readiness.

Day 1: Endurance & Running Intervals

• Warm-up: 10 min jog

• 6 × 800m run @ 5K pace, rest 90s

• Core: Plank holds 4 × 60s

Day 2: Strength & Power

• Sled Push: 6 × 20m (heavy)

• Sled Pull: 6 × 20m

• Deadlifts: 5 × 8 (moderate)

• Wall Balls: 5 × 20

Day 3: Mixed Conditioning (Hyrox Simulation)

• 1 km run

• 50m farmer’s carry

• 1 km run

• 1,000m row

• 1 km run

• 50 burpee broad jumps

• Repeat × 2

Day 4: Mobility & Active Recovery

• Yoga flow or mobility drills (30–40 min)

• Foam rolling & stretch

Day 5: Strength-Endurance Hybrid

• 1 km run

• 20 kettlebell lunges (each leg)

• 1 km run

• 20 sandbag squats

• 1 km run

• 20 push-ups + 20 pull-ups

Visual Performance Chart

Calorie Burn Comparison: Hyrox vs CrossFit

Calories Burned (per session)

Hyrox: ██████████████████ 900–1,200

CrossFit: ██████████████ 600–800

Running: ███████████ 500–700

Feedback from People Who Train Hyrox

• Emma, 32: “Hyrox workouts gave me the best endurance of my life. I feel unstoppable.”

• Jon, 28: “CrossFit made me strong, but Hyrox gave me a balance of strength and stamina.”

• Maya, 40: “I burned more calories in Hyrox than any other training program—it’s addictive.”

How to Train for Hyrox Workouts

1. Prioritize running: 40–50% of training should be endurance-focused.

2. Add functional strength: Push, pull, squat, and carry.

3. Simulate race conditions: Alternate running and functional stations.

4. Track benchmarks: Record times for sled pushes, rows, and runs.

Best Equipment for Hyrox Training (Amazon Recommendations)

• Weighted Sled – For pushes & pulls.

• Kettlebells – Perfect for lunges, squats, and carries.

• Rowing Machine – Essential for Hyrox race simulation.

• Compression Gear – Improves recovery & performance.

Why Hyrox Workouts Are the Fitness Trend of 2025

Hyrox workouts are revolutionizing fitness by merging the community spirit of CrossFit with the endurance of marathon training. The result? A sport that’s accessible, measurable, and scalable worldwide. With proven health benefits, global competitions, and growing popularity, Hyrox is here to stay.

Final Word: If you’re looking for a new challenge in 2025, Hyrox workouts might be the perfect blend of strength, endurance, and competition.