HYROX vs CrossFit

HYROX Training vs CrossFit: What's the Difference?

If you're researching HYROX training, you may have wondered:

Do I need to do CrossFit to train for HYROX?

No.

But there are some similarities between the two, which is probably why people sometimes assume they're basically the same thing.

They're not.

What Is HYROX?

HYROX is a standardized fitness race combining running with functional workout stations.

The race follows a consistent format: 1 kilometer of running followed by a workout station, repeated eight times.

That means your training needs to prepare you for a very specific combination of endurance and functional strength.

What Is CrossFit?

CrossFit is a broader training methodology built around constantly varied functional movements performed at varying intensities.

A CrossFit workout can look very different from one day to the next.

HYROX is different because the race itself has a standardized structure.

You know you're going to encounter the same basic race sequence.

Do You Need a CrossFit Gym?

No.

You don't need a CrossFit membership to train for HYROX.

You do need access to—or ways to replicate—the skills required for the race.

Depending on your division, that may include:

  • Running

  • SkiErg

  • Sled push

  • Sled pull

  • Rowing

  • Farmer's carry

  • Sandbag lunges

  • Wall balls

  • Burpee broad jumps

The exact current requirements should always be checked against the official HYROX rules for your race.

Can CrossFit Help You Prepare for HYROX?

Absolutely.

CrossFit can develop many qualities that are useful for HYROX, including strength, conditioning and movement capacity.

But simply doing CrossFit workouts doesn't automatically mean you're specifically prepared for HYROX.

Remember:

Half of HYROX is running.

And the running happens repeatedly throughout the race.

So your preparation should include running rather than assuming your general fitness will take care of it.

HYROX Requires Pacing

This is another important difference.

In a traditional CrossFit workout, you may be focused on completing a particular workout as efficiently as possible.

In HYROX, you have to think about the entire race.

If you go too hard early, you'll pay for it later.

You need to understand your effort.

Your transitions.

Your running pace.

And how much energy you can afford to spend at each station.

Which One Is Better?

That's not really the question.

They're different training environments with different goals.

If you love CrossFit, you can absolutely incorporate it into HYROX preparation.

If you don't enjoy CrossFit, you don't need to join a CrossFit gym just because you're doing HYROX.

You can build a HYROX-specific program around running, strength and race-specific movements.

And honestly?

That's one of the things I love about HYROX.

You can make the training fit your life.

Train for HYROX—Not Someone Else's Workout

If you're training for your first HYROX, your program should reflect the race you're actually preparing for.

The HYROX Training Collective combines running, strength, functional fitness and recovery with the needs of women in midlife in mind.

[Learn more about HYROX training for beginners →]

Jamie Sheppard