What Is HYROX?
HYROX is a global fitness race that combines running and functional workout stations in one unique endurance event. Each race follows the same format: participants run 1 km, followed by one functional workout station — repeated eight times.
Every HYROX event takes place indoors in large, open exhibition halls, creating an electric, spectator-friendly atmosphere where your friends and family can cheer you on from start to finish.
The standardized race format is identical worldwide, allowing for global leaderboards and a World Championship at the end of each season. Whether you’re a professional athlete or a fitness enthusiast looking for your next challenge, HYROX is the ultimate test of strength, endurance, and mental toughness — it’s truly the sport for everybody.
What is the HYROX Race Format?
The HYROX race is made up of 8 runs and 8 workout stations, alternating between the two:
- Run 1 – 1,000m
Warm up those legs and settle into your rhythm. - Workout Station 1 – 1,000m SkiErg
The SkiErg hits your arms, shoulders, and core, but when done efficiently, it engages your lower body too — making it a full-body effort right from the start. - Run 2 – 1,000m
- Workout Station 2 – 50m Sled Push
One of the most challenging stations in HYROX. This brutal movement works your posterior chain, core, and quads. Pro tip: test it before race day — and don’t forget those grippy shoes! - Run 3 – 1,000m
- Workout Station 3 – 50m Sled Pull
Time to dig deep. This station lights up your glutes, back, biceps, and core, demanding both power and coordination. - Run 4 – 1,000m
- Workout Station 4 – 80m Burpee Broad Jumps
A full-body grinder that tests your strength and endurance. Loved and hated in equal measure, but many seasoned athletes grow to love this one. - Run 5 – 1,000m
- Workout Station 5 – 1,000m Row
The second erg of the race and the start of the second half. Expect your legs, core, and arms to do plenty of work here. - Run 6 – 1,000m
- Workout Station 6 – 200m Farmers Carry
Grab those kettlebells and hold on tight! This station builds grip strength, upper back stability, and core control. (Bonus: practice it on your next grocery trip.) - Run 7 – 1,000m
- Workout Station 7 – 100m Sandbag Lunges
With 10–30kg on your back, this one’s a real burner. Your glutes and quads will be on fire as you push toward the finish. - Run 8 – 1,000m
- Workout Station 8 – 100 Wall Balls
The grand finale. With the finish line in sight, your legs and shoulders will be screaming — but crossing that line makes every rep worth it.
💪 Why Try HYROX?
HYROX is more than just a race — it’s a global fitness community built on performance, consistency, and inclusivity.
Every athlete, no matter their background, competes on the exact same course, meaning your results are comparable worldwide.
At Crossfit PMI, we offer HYROX training in Limerick designed to help you:
- Build endurance and strength for race day
- Improve efficiency in each HYROX workout station
- Learn pacing and recovery strategies between runs
- Train in a supportive, competitive environment
If you want to test your fitness, push your limits, and be part of something global, HYROX is for you — and we’ll help you get race-ready.
🏁 Ready to Train for HYROX?
Join us at Crossfit PMI in Limerick for expert-led HYROX training sessions.
Whether you’re aiming to finish strong or chase a podium spot, our coaching team will help you perform your best on race day.
👉 Book your first HYROX training session today and start preparing for the ultimate fitness challenge.
