Introducing Hyrox: The fitness phenomenon sweeping Australia

You’ve heard the hype, now Hyrox’s unique fitness racing format is captivating gym-goers across Australia. Here’s why.

It’s the sport for everyday gym goers that’s taking Australia — and the world — by storm.

Hyrox is a type of fitness racing that launched in Germany in 2017.

Held in large indoor venues, the mass-participation race starts with a 1km run, followed by one functional movement, with the sequence repeated eight times.

SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls are the eight functional movements.

The competition has four categories: open, pro, doubles and relay.

Spectators are sprinkled throughout the course, just a sweat bead away from the racers.

What, exactly, is Hyrox?

After arriving on our shores about a year ago, Hyrox has exploded to 18,000 competitors in Australia and tens of thousands around the world.

Hyrox Australia and New Zealand country manager Mat Lock says the sport caters for every body and ability, “whether you’re 76 years old or 17”. Its inclusivity is a drawcard because there’s no barrier to entry.

“It was about creating a sport for people who go to the gym,” Mat explains.

“For millions of people around the world, their sport is going to the gym and their motivations differ. It’s their time out and where people sweat, suffer and smile together.

“(Hyrox) is designed to be accessible and all of the movements are based on the tenets of human movement — run, push, pull, jump and throw.

“We now have a range of professional athletes, runners, triathletes, swimmers and footy players gravitating towards Hyrox.”

How can you take part in a Hyrox challenge?

This year, Hyrox competitions are being held in Melbourne, Sydney, Brisbane and Perth, with two new locations to come in 2025.

Melbourne’s event rocketed from 3300 competitors in the first year to 9000 in 2024.

Mat says ultimately all racers are chasing a sense of achievement.

“It’s a common goal they all train for at their gym. They have their specific Hyrox sessions on Sundays and get to the cafe afterwards,” he says.

“For most people, they’re just trying to get through it. They want their patch (for completing the event), moment of glory and sense of achievement, but it is a race and there are some people really pushing the limits.

“The average finish time is one hour and 32 minutes.”

Is it suitable for all abilities?

For mother-of-three Sarah Woods, her path to Hyrox began during a tough pregnancy with her youngest child.

The 33-year-old suffered hyperemesis gravidarum (HG) but found an outlet in the gym alongside her Manly Warringah Sea Eagles NRL star husband Aaron Woods.

“I trained all through my pregnancy to keep healthy, because I’ve suffered with HG with all my children. As weird as it sounds, even though I was throwing up all the time, training was an outlet,” she says.

Sarah gave birth to son Mack in January and then began working towards her goal of competing in Hyrox this month.

“I came across Hyrox on social media and through friends and it became a goal for me to get myself back on track after having a baby and I’ve loved it,” she says.

“It’s given me a purpose outside of being a mum and what can sometimes be mundane mum stuff — to train for something, achieve a goal and find myself a bit again.”

Some of Sarah’s friends in their 40s wanted a goal to train for so they have teamed up to compete as doubles.

“One of my girlfriends is 44 and hadn’t run in 15 years and now we’re doing all these runs,” Sarah says.

“I’ve got a gym at home, so we do training sessions specific to Hyrox and keep each other motivated. It’s inspired us to get moving.

“Training is a non-negotiable. My husband knows that’s my time and it’s an outlet and a focus and we’re all hitting goals we haven’t reached before.”

While Aaron competes in his 13th NRL season, he’s expressed an interest in Hyrox when he retires.

“We might even compete as a team but we are too competitive when we train together,” Sarah says.

More on fitness and exercise:

• Time poor? Fitness microdosing could be a gamechanger
• How primal movement can help you get fitter and stronger
• This is the No.1 workout to kickstart your fitness
• How calisthenics became the new ‘it’ workout
• 7 types of exercise training – and how to find which is best for you

Written by Megan Hustwaite.