Author: Holly Lynch – MSc, BA(Hons), PGCE

Holly has worked in the fitness industry for 13 years and holds a degree in nutrition and exercise science, a master’s degree in sports and exercise science (biomechanics), and a postgraduate certificate in education.

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The Rise of HYROX

If you think back to cardiovascular or endurance training of the past, you might picture choreographed classes, mass participation, and high repetitions of rhythmic bodyweight movements. In gym environments, this was reflected in long rows of treadmills and bikes, alongside a surge in stair climbers throughout the late 1980s and 1990s.

Fast forward to 2024 and while choreographed group exercise remains popular, there has been a clear shift towards highly athletic, competition-style training. Many gyms now feature rigs, functional training zones, and a wide mix of cardiovascular machines and strength equipment. Training spaces increasingly reflect a demand for performance-focused workouts rather than purely aesthetic or recreational exercise.

This shift points to changing expectations around what people want from their fitness facilities. More participants are now tracking measurable outputs such as repetitions, watts, calories, heart rate zones, and completion times. The average gym user is placing greater emphasis on athletic capability and performance goals. As a result, personal trainers and small group training facilities have adopted this style of training, with some building entire business models around structured, competitive formats. CrossFit and independent functional training gyms have thrived by using personal bests, time caps, and workouts of the day to create clear goals and outcomes. While these models have grown global followings, competitive access has often been limited.

Enter HYROX

The rise of HYROX has introduced a new level of accessibility to competitive fitness.

HYROX launched in Germany in 2017. According to the HYROX organisation, the concept was developed by experienced mass participation event organisers, alongside elite sporting expertise. Since launch, events across Europe and the United States have attracted thousands of participants and spectators, with over 90,000 athletes taking part during the 2022 to 2023 season alone.

A defining feature of HYROX is the absence of strict time cut-offs. Elite competitors finishing in under an hour share the same course as first-time participants who may take several hours to complete the event. Staggered start waves mean competitors finish alongside others of varying abilities, reducing direct comparison and lowering barriers to entry. This format allows participants to focus on personal challenge and goal completion rather than relative ranking.

HYROX has received widespread coverage across fitness media and mainstream publications. Its appeal has been linked to individuals drawn to structured challenges, particularly those balancing high-pressure professional environments with performance-driven training. The competitive yet inclusive format aligns well with goal-oriented personalities.

The competition itself consists of eight kilometres of running, broken into segments and interspersed with eight functional workout stations. Events can be completed individually, in pairs, or as relay teams. This structure demands both cardiovascular endurance and strength output, which are often trained separately. Because individuals typically have a physiological bias towards either endurance or power, the combined requirement makes HYROX demanding for all participants.

So why does it appeal so strongly? Goal-driven training is closely linked to motivation and performance outcomes. Clear timelines and measurable objectives tend to increase adherence and effort. Competitive psychology research supports the idea that once individuals commit to structured challenges, they often seek progressively higher goals. The global nature of HYROX events has also contributed to a growing form of fitness-focused travel, similar to trends seen in endurance running and triathlon.

Keen to get involved?

Preparing for HYROX, whether as an individual competitor or as a training facility, requires access to specific types of equipment that support both endurance and strength development.

Cardiovascular equipment and training considerations

Ski ergometers

Over the past decade, ski ergometers have moved from niche training tools into mainstream gym environments. Their upright position, low impact mechanics, and high intensity output make them a distinctive form of cardiovascular training. They are commonly wall mounted or stored vertically, which supports efficient use of floor space in multi-use training areas.

Originally associated with winter sports training, ski ergometers are now widely used to develop power output and anaerobic capacity. Research has shown improvements in measures such as oxygen uptake and glycolytic efficiency following structured ski erg training. Studies examining performance across rowing and ski erg distances also highlight the relationship between strength levels and sustained output, which mirrors the demands seen in HYROX events.

Training on the ski erg typically includes interval-based work to develop tolerance at higher heart rate zones, alongside longer distance efforts performed for time. Improvements in task completion speed directly influence overall event performance.

Rowing machines

Rowing machines remain a long-standing fixture on gym floors due to their versatility, low impact movement pattern, and full body engagement. While traditionally used for steady state cardio or interval sessions, HYROX incorporates rowing as a fixed distance challenge that demands both pacing strategy and power output.

The indoor rower is well represented in scientific research, with studies demonstrating improvements in muscular strength, endurance, and cardiorespiratory fitness across varied populations. Research has also highlighted its suitability for older adults due to reduced joint impact while still providing resistance and aerobic stimulus. These characteristics make rowing machines particularly well suited to high intensity competitive formats that require repeatable effort without excessive joint stress.

Training can be structured around full competition distances or shorter, higher intensity intervals aimed at improving lactate threshold and fatigue resistance.

To replicate the full HYROX experience, access to additional equipment is required. This includes sleds, kettlebells, sandbags, and wall balls. While alternative tools may be used during general training, preparing effectively for competition benefits from familiarity with the specific implements used on the event floor. Consistency between training and competition conditions supports skill transfer and performance confidence.

For those seeking variety while maintaining similar training demands, alternative conditioning tools can be introduced without changing the overall format.

Air bikes

Air bikes combine upper and lower body movement against variable air resistance. As effort increases, resistance rises proportionally, making them suitable for both steady endurance work and maximal intensity intervals. Their design supports the development of cardiovascular capacity alongside muscular endurance.

Research into air bike training has shown improvements in oxygen uptake, metabolic equivalents, and overall efficiency when used in high intensity interval protocols. Compared with traditional cycling, air bikes place greater emphasis on force production at lower cadences, which aligns well with the strength endurance demands seen in HYROX style training.

For gyms considering the transition towards HYROX-focused programming, ensuring appropriate equipment access supports safe, effective preparation for members. Setting structured goals and aligning training environments with competition demands allows participants to train with clarity and purpose.

References

Asaka, M. and Higuchi, M., 2015. Rowing: A favourable tool to promote elderly health which offers both aerobic and resistance exercise. Physical Activity, Exercise, Sedentary Behaviour and Health, pp.307 to 318.

Bakhareva, A.S., Aminov, A.S., Latypova, E.F., Savinykh, E.Y. and Cherepanov, V.S., 2021. Ski erg training for enhancing anaerobic glycolysis in cross-country skiers. Journal of Physical Education and Sport, 21(4), pp.1919 to 1923.

Duda, J.L., 2004. Goal setting and achievement motivation in sport. Encyclopedia of Applied Psychology, 2, pp.109 to 119.

Gavala-González, J., Porras-García, M.E., Fernández-García, J.C. and Real-Pérez, M., 2024. Effects of specific training using a rowing ergometer on sport performance in adolescents. Applied Sciences, 14(8), p.3180.

Hatchett, A., Armstrong, K., Hughes, B. and Tant, C., 2019. The influence of strength and power on rowing and ski ergometer performance. Journal of Sports Research, 6(1), pp.29 to 32.

Hyrox, 2024. The origin. Available from: https://hyrox.com/the-history/. Accessed 10 October 2024.

Jacobs, E., 2024. Professionals find their competitive streak in group fitness challenges. The Financial Times, pp.18 to 18.

Latham, G.P., 2003. Goal setting: A five-step approach to behaviour change. Organizational Dynamics, 32(3), pp.309 to 318.

Moghaddam, M., Cervantes, M., Cheshier, B. and Jacobson, B.H., 2023. Sprint interval training on stationary air bike elicits cardiorespiratory adaptations while being time-efficient. Journal of Strength and Conditioning Research, 37(9), pp.1795 to 1801.

Schlegel, P., Křehký, A. and Hiblbauer, J., 2022. Physical fitness improvement after eight weeks of high intensity interval training with air bike. Sport Mont, 20(3), pp.75 to 80.

Schlegel, P., Křehký, A., Hiblbauer, J. and Faltys, V., 2022. Air biking as a new way for stress testing. Movement and Sport Sciences, (2), pp.17 to 22.

Author: Holly Lynch, MSc, BA(Hons), PGCE

Holly has worked in the fitness industry for over thirteen years. Her experience includes council leisure facilities, private gyms, and independent studio ownership. She has lectured across further and higher education, delivers industry qualifications, and works as a national trainer and presenter.

Empowering through fitness and education