HYROX FAQs

What does a HYROX race involve?
HYROX is made up of 8 x 1000m runs, with a functional workout after each 1000m

What are the functional workouts in a HYROX race?

• 1000metres SkiERG
• 50 metres sled push
• 50 metres sled pull
• 80 metres burpee broad jumps
• 1000 metres rowing
• 200 metres farmer carry
• 100 metres sandbag lunges
• 75 or 100 wall balls

Are the weights etc the same for everyone in HYROX?

Depending on your level and gender there are different weights for workouts like the sleds, farmer’s carry, sandbag lunges and wallballs.
A list of what these are can be found here on the HYROX website.

What is the time limit for completing a HYROX race?
There is no time limit for completing a HYROX race. You can take as long as you need.

Can a total beginner do a HYROX?
Yes they can! HYROX prides itself on being a fitness race for everyone. The only requirement is that you are at least 16 years old ( there is no upper limit – the current oldest participant is 77 years old!). With some methodical training anyone can complete a HYROX race. Most BMS Warehouse Gym members began with no race experience and have completed multiple races and some have even reached the HYROX world championships

What is the difference between Crossfit and HYROX?
Both disciplines are based on functional fitness, but HYROX is less technical and more accessible for most people. With HYROX, the functional workouts are exactly the same no matter where you are in the world, and they typically do not require as much skill as Crossfit.

Strong Body, Strong Mind, Happy Soul – Hyrox motivates me to train harder and BMS helps me train smarter.

Niamh McGowan
HYROX World Championship Competitor 2023

Does HYROX training improve fitness and help lose weight?
Absolutely, the functional workouts and the aerobic training for HYROX helps build muscle and aerobic endurance. Our members regularly tell us that after a few months of training they are in the best shape of their lives. Because the movements are functional, they really benefit your everyday life.

Can I do a HYROX with someone else? Which division is right for me?
You can take on a HYROX race individually, as part of a doubles team, or as part of a relay team. The four divisions are:

• Open – take on the standard HYROX race for a challenging and achieveable race based on your age and gender
• Pro – if you are experienced in fitness races, or have completed a HYROX race and want to really test yourself, the PRO division has heavier weights
• Doubles – find a partner and take part as a doubles team where you run together but can divide the functional workouts in whatever way you like. Doubles can take part as a men or womens doubles, or as a mixed doubles team
• Relay – Race as a team of four, where each member of the team does 2 x 1000metre runs and 2 of the functional workouts 

How is a HYROX race timed?
Each athlete wears a timing chip on their ankle, which they get on check-in to the event. The entire course is laid out with timing gates which record your time for each lap, and each functional workout. This information is recorded and added to the HYROX results and rankings page of their website, so you can easily see what your time was for the entire race, each lap and each functional workout. You can see how you performed in comparision to other people in your age group, and you can see how you compare with other people in your age group across the world who have completed HYROX races.

What do you get for completing a HYROX race?
If you complete a HYROX race you get a finisher’s patch, which is unique to that event and that race season. If you are one of the first three finishers in your age group you get a 1st, 2nd or 3rd place flag. In addition, you may also qualify for a place at the HYROX World Championships where you get to compete in your age group against people from across the world. 

Why should I consider entering a HYROX race?
More than 52% of people consider going to the gym their only athletic or sporting activity. HYROX allows you to take the work that you regularly do in the gym and direct it into a sport that its suited to your age an ability.

Some of the many great reasons to take part:

• HYROX events have an amazing atmosphere. Held in major arenas and centres, the music, athletes and spectators make for an atmosphere that is unique.
• The feeling of finishing a HYROX race is electrifying, and gives a confidence and satisfaction that carries to all aspects of your life
• Focused HYROX specific training can bring you to the best physical fitness and shape you will ever be, no matter what your age or your starting point
• The HYROX community is one of the most welcoming, supportive and inclusive of any sports around. Everyone at every HYROX event wants you to succeed
• HYROX events take place in major cities across the world with more being added all the time. Each event is an occasion and an opportunity to visit a new place and experience it with a group of like minded people.
• Each event gives you really useful data about your lap and workout times which you can use to compare with other events, or further fine tune your training and personal goals

How should I train for HYROX?
The best way to train for a HYROX event is with a HYROX partner gym.

A HYROX partner gym is familiar with the race and will be able to help you achieve your HYROX goals, whether to just complete a race, achieve a personal best, or take a place in the World Championships. Skilled trainers can identify your weaknesses and help you overcome them as you prepare.

Training as part of a group not only prepares you for the atmosphere of an event, it gives the opportunity for support and motivation. Of course it may not be possible for you to train as part of our group classes due to work or family commitments. BMS Warehouse Gym also has personal training as well as HYROX and gym training plans

HYROX training options at BMS Warehouse Gym

Our Platinum Membership subscription gives you access to 8 HYROX specific training sessions per week, along with access to additional classes to support your HYROX journey including mobility, lifting, cardio and more. This is our most popular option and is responsible for many of our members reaching their personal goals and even the HYROX World Championships.

Personal Training is available in blocks of up to 12 sessions with one of our highly skilled and experienced HYROX coaches.

HYROX & GYM training programmes are suitable for those who want the skills and experience of our trainers for your own self directed training. They are also ideal if you don’t live within easy travel distance, but want to benefit from the experience and guidance of our coaches.

Can I speak to someone about HYROX at BMS Warehouse Gym?
We are delighted to discuss your training goals and offer guidance on any aspect of fitness not just HYROX. BMS Warehouse Gym have experienced fitness professionals who can help you no matter what your ambitions. Our opening hours are Monday to Friday 6am to 9pm and Saturday 7.30am to 4pm. We can be contacted on +353873999934 or by emailing info@bmswarehousegym.ie