HYROX Training and Recovery Guide

What HYROX Is, How the Races Work, and How to Recover Faster

HYROX is one of the fastest-growing fitness races in the world. Blending endurance running with functional strength workouts, HYROX has created a global competition format that attracts elite athletes, CrossFit competitors, gym-goers, and everyday fitness enthusiasts alike.

As the official recovery partner for athletes worldwide, Therabody supports HYROX competitors before, during, and after race day with world-leading recovery technology. This guide explains what HYROX is, how the races work, how to train for HYROX, and how to optimise recovery to perform at your best.

What is HYROX?

HYROX is an indoor fitness race that combines running with functional workout stations in a standardised format. Every HYROX race follows the same structure worldwide, making it easy to compare results across cities and countries.

Each race consists of eight one-kilometre runs, each followed by a functional workout. The workouts test strength, endurance, power, and mental resilience, making HYROX a true full-body challenge.

Because the format is identical at every event, HYROX is often described as “the marathon of fitness racing”.

The Origins of HYROX

HYROX was founded in Germany in 2017 by Christian Toetzke and Moritz Fürste, a three-time Olympic gold medallist in field hockey. Their goal was to create a mass-participation fitness competition that was accessible, measurable, and global.

Since then, HYROX has expanded rapidly across Europe, North America, and beyond, with major events held in cities such as Stockholm, Copenhagen, Oslo, Hamburg, London, and New York. The Nordic region has become one of the strongest HYROX markets, with sold-out races and growing community engagement.

How a HYROX Race Works

Race Format and Workouts Explained

Every HYROX race follows the same structure. Athletes complete one kilometre of running, followed by one workout station. This pattern is repeated eight times.

The standard HYROX workouts include movements such as sled push, sled pull, burpee broad jumps, rowing, farmers carry, lunges, wall balls, and ski erg. While the weights and repetitions vary depending on division, the workout order remains the same for all competitors.

This combination of endurance running and functional strength makes HYROX uniquely demanding, requiring both cardiovascular capacity and muscular resilience.

HYROX Divisions and Categories

HYROX is designed to be inclusive, offering multiple race divisions so athletes of different fitness levels can compete.

Participants can race in Open, Pro, or Elite categories, as well as age group divisions. There are also Doubles and Relay options, allowing athletes to compete in teams.

This structure makes HYROX accessible to first-time competitors while still offering a serious performance challenge for elite athletes.

How to Train for HYROX

Endurance, Strength, and Recovery

Training for HYROX requires a balanced approach. Running endurance is critical, as athletes complete a total of eight kilometres under fatigue. Strength endurance is equally important, particularly for sled work, lunges, and wall balls.

However, one of the most overlooked aspects of HYROX preparation is recovery. High training volume, repeated high-intensity sessions, and heavy functional movements place significant stress on muscles, joints, and connective tissue.

This is where structured recovery becomes essential.

Recovery for HYROX Athletes

Why Recovery Is Key to Hyrox Performance

Effective recovery allows athletes to train consistently, reduce injury risk, and arrive on race day feeling strong rather than depleted. Percussive therapy, vibration therapy, and compression can help reduce muscle soreness, improve circulation, and maintain range of motion throughout a HYROX training block.

Therabody’s recovery tools, including Theragun massage guns and compression solutions, are designed to support athletes through intense training cycles and demanding race weekends. From pre-race muscle activation to post-race recovery, recovery technology plays a crucial role in long-term performance.

HYROX and Therabody

Supporting Performance Through Science-Backed Recovery

Therabody is a world leader in recovery and wellness technology, trusted by elite athletes, health professionals, and fitness communities worldwide. With clinically validated products and a strong focus on education and performance, Therabody naturally aligns with the demands of HYROX training and competition.

For Nordic athletes competing in HYROX events, recovery is not optional. It is a performance tool.

Hyrox Events in 2026 — Upcoming Race Table

Below is a selection of major confirmed Hyrox events scheduled in 2026, including key European and Nordic races.

More races are expected to be added through the year as Hyrox expands further.

Hyrox in the Nordics

Hyrox has become one of the fastest-growing endurance fitness sports across the Nordic region. With strong running traditions and an established functional fitness culture, countries like Sweden, Denmark, and Norway have quickly embraced the Hyrox format.

Sweden as a Global Hyrox Hub

Sweden is emerging as a major Hyrox destination, highlighted by Stockholm hosting the Hyrox World Championships in June 2026. The Swedish fitness community has been particularly quick to adopt Hyrox training, with gyms, run clubs, and athletes integrating SkiErg, sled work, and endurance strength into everyday programming.

Denmark and Copenhagen’s Rise

Copenhagen has become one of the key Nordic race cities, attracting both Scandinavian and international competitors. Danish athletes are known for combining strong endurance backgrounds with structured strength training, making the region highly competitive.

Nordic Community Growth

Across the Nordics, Hyrox is not only growing as an elite competition but also as a mass participation sport. Weekly Hyrox-focused sessions, training groups, and gym-based race prep programs are now common in major cities like Stockholm, Gothenburg, Oslo, and Copenhagen.

The sport fits perfectly into the Nordic lifestyle: performance-driven, community-oriented, and built around measurable progress.

Video: OFFICIAL HYROX TECHNICAL BRIEFING