HYROX is one of the fastest-growing competitive fitness sports in the world in recent years, and Portugal is no exception. If you have heard of it but never quite understood what it is, this article explains everything: the format, the stations, what you need to train and how to prepare for your first race.
What is HYROX?
HYROX is a functional fitness race that combines running with strength exercises. The format is always the same at any race in the world: 8 km of running split into 8 legs of 1 km, each followed by a functional exercise station.
What makes HYROX different from other fitness competitions is exactly that predictability: you always know what to expect. The format doesn't change; what changes is how well prepared you are and your finishing time.
The 8 HYROX stations
After each kilometre of running, you complete one of the following stations in order:
| Station | Exercise | Distance / Reps |
|---|---|---|
| 1 | SkiErg | 1000m |
| 2 | Sled Push | 50m |
| 3 | Sled Pull | 50m |
| 4 | Burpee Broad Jump | 80m |
| 5 | Rowing | 1000m |
| 6 | Farmer’s Carry | 200m |
| 7 | Sandbag Lunges | 100m |
| 8 | Wall Balls | 75-100 reps |
Weights vary by category: men, women, masters (over 40) and doubles (teams of two).
Who is HYROX for?
One of HYROX's biggest advantages is how accessible it is. Unlike other fitness competitions that demand months of technical learning, HYROX has no complex Olympic lifts. Anyone with a reasonable fitness base can finish a race and improve their time in the next ones.
HYROX is ideal for you if:
- You like running but want more than just running
- You prefer concrete goals and measurable progress
- You want to compete in a race with a simple, accessible format
- You're looking for a real physical challenge without needing years of technical training
How to train for HYROX
1. Build your running base
Running makes up 8 km of every race, so you can't ignore it. You don't need to be an elite runner, but you do need to be able to run 1 km consistently several times in a row, even after each station. Include running in your weekly training at least twice a week.
2. Train the stations individually
Each station has its own demands. The SkiErg and the rower call for aerobic endurance. The Sled Push and Pull call for strength and power. The Farmer’s Carry and the Sandbag Lunges call for functional strength and muscular endurance. The Wall Balls call for cardiovascular endurance and lower-body strength.
Train each exercise on its own before linking them into the full sequence.
3. Train the run-to-station transition
One of the biggest challenges in HYROX isn't the running or the stations: it's the transition between the two. Your body needs to learn to switch from aerobic mode to strength mode without losing efficiency. Simulate that transition in training: run 400-800m and go straight into a station with no rest.
4. Do full-format simulations
As you get closer to the race, include sessions that replicate the HYROX format: running interspersed with functional stations. You don't need to do the full 8 km in every session, but you do need to feel what it's like to link running with functional effort over and over.
5. Don't neglect recovery
HYROX is demanding on your cardiovascular system and your muscles at the same time. Recovery, sleep, hydration and mobility are part of training, not an extra.
How long does it take to complete a HYROX race?
Times vary a lot depending on the athlete's level:
| Level | Average time |
|---|---|
| Beginner | 1h30 to 2h00 |
| Intermediate | 1h10 to 1h30 |
| Advanced | Under 1h10 |
| Elite | Under 55 minutes |
The goal in your first race isn't the time, it's finishing. From there, you have a real benchmark to improve on in the races that follow.
HYROX training in Figueira da Foz | Revolution Fitness
At Revolution Fitness you have everything you need to prepare for your first HYROX race. The space has more than 700 m² of training area with every station available, SkiErg, rower, sled, farmers carry, sandbags, wall balls, and direct access outside for running.
Training is led by Luís Sá Bastardo, Official HYROX Instructor and CrossFit Level 3 Head Coach, and by Carlos Fonseca, also an Official HYROX Instructor: two of the most qualified coaches for HYROX preparation in Portugal.
If you want to compete in HYROX or simply use the method as a way of training, Revolution Fitness is the right place to start in Figueira da Foz.
The first class is free and with no strings attached. Book your session at revolutionfitness.pt, call 936 154 598 or send an email to geral@revolutionfitness.pt.
You'll find us at Pavilhão Hélio Cardoso, Rua Prof. Joaquim Augusto Silva, Figueira da Foz.
Keep reading about HYROX: the 8 HYROX stations, with Open and Pro loads and the 12-week training plan for your first race.
Now you know what HYROX is. What's left is the race-day logistics: see how a HYROX race works, from check-in to the finish line, with the penalty table for the 26/27 season.
Each station has its own tricks. For the fifth one, we have the rowing station, explained step by step, with the stroke sequence, the damper and target times by level.
A question that always comes up next is weight: here are the official Open and Pro weights for each loaded station.
If your next question is how you train this day to day, we explained how a HYROX class runs from start to finish, and what happens in your first one.
And if you're wondering whether you need a minimum level to sign up, the answer is here: who can enter a HYROX race.
Half of a HYROX race is running. To choose well what you wear on your feet, read our guide to choosing running shoes.
Some people say “I'm doing a hybrid” when they mean another race. See the difference between hybrid and HYROX before choosing where to sign up.
