With Hyrox Singapore 2025 just around the corner, more fitness lovers – from hardcore athletes to everyday gym-goers – are stepping up to the challenge.
Hyrox. The biggest indoor fitness competition in the world. Built to showcase one’s strength and endurance. Designed for the modern hybrid athlete.
And all its glory is returning to Singapore at the end of this month – to the anticipation of elite contenders and everyday enthusiasts alike.
But before we delve in further…what is Hyrox?
A Quick Intro to Hyrox
Hyrox is a high-intensity race launched in Germany in 2017, and has since established itself worldwide.
There are four divisions for contenders to participate in: the Open or individual category, the Pro for more seasoned athletes, the Doubles if you want to go in with a partner, and the Relay if you’d like to try it out in a team of 4.
Regardless of which country it’s ended up in, each Hyrox race follows a standard format: 8km of running in total, with each 1km being followed by 1 functional workout.
The functional workouts comprise:
- SkiErg: In this first workout station, participants pull down on the handles of a SkiErg machine which targets their arm, shoulder and core muscles.
- Sled Push: Participants push a weighted sled over a certain distance, testing their lower body strength and endurance.
- Sled Pull: A contrast to the Sled Push, participants pull a weighted sled towards them instead as a test of their upper body strength.
- Burpee Broad Jumps: Participants perform a burpee before leaping forward, doing this continuously to cover a set distance.
- Rowing: On a station that marks the middle point of the race, participants will be on a rowing machine, engaging their entire body.
- Farmer’s Carry: This involves carrying a weight over a distance, with some grip strength required for its completion.
- Sandbag Lunges: Participants will feel the thigh and glute burn as they lunge across a distance with a weight over their shoulders.
- Wall Balls: In this last station, participants perform squats and throw a ball towards a high target.
If the entire race sounds demanding, that’s because it is.
And yet, Hyrox is open to registration for anyone, regardless of fitness level – and this can help explain why the race has gained such a massive following.
A Race for Everyone
The key to the success of Hyrox is inclusivity.
As long as you’re 16 and above, you’re free to join, with no cap on the age. In fact, Hyrox boasts about their oldest participant being 77 years old.
The Hyrox format is also a little different compared to competitions like the Spartan Races or CrossFit in that it doesn’t employ obstacles or skill-heavy workouts like lifting and gymnastics.
Essentially, it’s less a test of skill, and more a test of endurance and general strength.
And these are two capabilities anyone can train themselves up for.
In addition, the existence of the group category is crucial to making the race feel more beginner-friendly. Those of us who haven’t joined such competitions or are only at the start of our fitness journey can register with friends who can help tackle the workouts we might be weaker at. It can act as a welcoming introduction to fitness competitions, if you’re new to it.
As an aside, the fact that the format stays the same in every single race means you can compare your performance each time you participate – and see exactly how much progress you’ve made.
Getting Race-Ready: How to Train for Hyrox
Sure, anyone can participate – but you really need to go in prepared, even if you’re an experienced marathonist.
So here are a few tips on how to ready up for the race ahead.
1. Work On Your Endurance
8km is a long distance to be running. When it’s interspersed with high-intensity workouts, you might exhaust yourself a lot faster than you think.
So start incorporating long-distance runs into your exercise regime. Include interval sprints, as well as HIIT workouts to boost your cardiovascular fitness.
2. Practice for the Workout Stations
Many of the workouts specifically target your strength and coordination. To get a better feel for them, you can incorporate substitute exercises.
- For the Sled Push: Do single leg step-ups on a step, bench or chair while holding dumbbells at your sides. Perform 8 to 10 reps for each leg, for at least 2 sets.
- For the Sled Pull: Perform deadlifts with heavy dumbbells at your sides. Complete 6 to 8 reps, for at least 2 sets.
- For the Wall Balls: Do squats while holding dumbbells at your shoulders. Keep at it for 60 seconds, for 3 sets.
3. Avoid Burnout
Be careful not to overtrain yourself, or worse – cause an injury.
“It’s about knowing the health risks that are associated with running, and how to mitigate them. More importantly, it’s about knowing yourself and being realistic about your run targets,” said Sengkang General Hospital’s Dr Pauline Leong in HealthXchange.
As running injuries and muscle strains can be particularly common, it’s important to listen to your body, and take it slow in the beginning of training.
Increase the intensity gradually, especially if you haven’t kept a regular exercise schedule. Be sure to include recovery sessions, where you focus on low-intensity exercises or stretches, or even a break, each week.
After all, the last thing you want after putting yourself through all that training is to falter before the finish line.
At its core, Hyrox is not just a physical race. It is a mental challenge — a personal test of consistency, determination, and resilience.
If you are looking for a fresh fitness goal to work towards, Hyrox might be the race for you.
Just do not forget to train smart, go in prepared, and above all – enjoy the grind. Wishing every competitor strength, focus, and an unforgettable race day ahead!
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External References
- Appleton, T. (2024, November 12). ‘I Took On My First HYROX Race—Here’s What You Need To Know Before Trying It’. Women’s Health. Retrieved from: https://www.womenshealthmag.com/fitness/a61949919/hyrox-i-tried-it/
- Brandt, T., Ebel, C., Lebahn, C., & Schmidt, A. (2025). Acute physiological responses and performance determinants in Hyrox© – a new running-focused high intensity functional fitness trend. Frontiers in Physiology, 16, 1519240. Retrieved from: https://pmc.ncbi.nlm.nih.gov/articles/PMC11994925/
- Hyrox. (n.d.). The History. Retrieved from: https://hyrox.com/the-history/
- Lim, J. (n.d.). Running: Watch Out for Injuries. HealthXchange. Retrieved from: https://www.healthxchange.sg/fitness-exercise/sports-injuries/running-watch-out-injuries
- Ong, J. (2024, July 7). Singapore millennials are flocking to Hyrox. Can it keep up with its own explosive growth? CNA. Retrieved from: https://www.channelnewsasia.com/singapore/hyrox-fitness-race-trend-millennials-gyms-4457511
- Wilkins, B. (2024, October 17). What is HYROX and why is it so popular? Women’s Health. Retrieved from: https://www.womenshealthmag.com/uk/fitness/a61863562/what-is-hyrox/
- Williams, B. (2025, May 15). I Ran Hyrox to See If the New Fitness Trend Is More Than Hype. Men’s Health. Retrieved from: https://www.menshealth.com/fitness/a64783490/hyrox-fitness-challenge-explained/
