Half-running, half-fitness, the Hyrox has established itself in just a few years as the new playground for amateur athletes. Bib, timer, stadium atmosphere and spectacular images: the discipline ticks all the boxes of modern sport. But behind the hype and the promise of accessibility, the Hyrox remains a demanding test. Sports coach Guillaume Feillu deciphers this phenomenon and gives his advice on how to get started without putting yourself in danger.
What is Hyrox?
The Hyrox is a hybrid endurance competition born in Germany at the end of the 2010s. Its principle is simple but formidable: eight kilometers of running, divided into eight one-kilometer loops, each time interspersed with a precise functional exercise. Rowing, burpees, wall-balls, carrying kettlebells, lunges with weights or even pushing sleds… the effort never stops.
Everything takes place indoors, in large hangars or competition halls, in an atmosphere close to a professional sporting event: music, audience, giant screens, timers, speakers. The Hyrox is neither a classic marathon nor a cross-training session. It is a codified format, designed to measure performance and transform training into a real challenge… and at the same time a purely marketing product perceived as an experience.
Why is the Hyrox so attractive?
If the Hyrox explodes today, it is because it responds perfectly to the evolution of our relationship with sport. It offers more than “doing sport”: giving yourself a goal, a date, a challenge to share.
For many, it also gives new meaning to training. Running, rowing, lifting weights is no longer an end in itself, but a step towards a concrete event. The effort becomes visible, valued, and integrated into a community that shares the same ordeal.
According to Guillaume Feillu, the motivations are reminiscent of those of marathon runners: “I think that fans come looking for a form of surpassing themselves” he emphasizes.
But the Hyrox is also a product of its time, very influenced by social networks and the culture of challenge. Hyrox is a bit like the new crossfit, basically. Without the weight training, which makes it much more affordable. “We find the same things, without weightlifting. Carrying kettlebells or throwing a ball, it’s immediately more affordable.”
But is it really accessible to everyone?
Officially, yes. The Hyrox offers several categories: Open, Pro, Duo or Relay, to adapt to levels and profiles. “There is the Hyrox Pro with very heavy loads, and the one for everyone. Therefore, yes, if the desire is there, the Hyrox is accessible” explains Guillaume Feillu.
But he immediately warns:
“But accessible doesn’t mean easy. You do running, rowing, burpees, kettlebells… you still have to train.”
Even in the most open formats, the test often lasts between 1h30 and 2 hours, with almost continuous effort. The main danger, according to the coach, comes from the illusion of simplicity. The movements are easy to understand, but their accumulation under fatigue is formidable.
“If you start doing Hyrox without doing any strengthening on the side, for example, you’re going to hurt yourself. It’s like when everyone started running during Covid: knees, sprains, injuries.”
What precautions should you take before getting started?
Hyrox places a heavy strain on the cardiovascular system, joints and muscles. Without progressive preparation, the body has difficulty coping with the sequence of kilometers and loads. We do not take up Hyrox like we take up any sport. For beneficial use, Guillaume Feillu first recommends a minimum of medical caution:
“After 45–50 years, a little check-up with the doctor is not useless. We go high in cardio.”
Then, he emphasizes the importance of muscle strengthening: “You have to work out on the side. To cope with wall balls, kettlebells, running…”
Because even a six-kilo ball becomes tiring when you have to throw it a hundred times, especially after several kilometers of running. And precisely, the race is central: “It represents almost three-quarters of the test.”
A demanding discipline, therefore. But which can nevertheless bring you a real plus, if you are thirsty for personal challenges. As Guillaume Feillu summarizes:
“You won’t make the time of the pros, but with a little practice, you can really enjoy yourself.”
And check this off your resolutions list?