HYROX

By the Watta Team · Updated

HYROX: HYROX is a global fitness race combining eight 1km running segments with eight functional workout stations, including a 1,000m row on a Concept2 ergometer.

What is HYROX?

HYROX is a standardised fitness race format founded in 2017 that has grown into a global competition series. The race consists of eight 1km running segments, each followed by a functional workout station: SkiErg (1000m), sled push, sled pull, burpee broad jumps, rowing (1000m), farmer's carry, sandbag lunges, and wall balls. The total distance is 8km of running plus the eight exercise stations. Races take 60-90+ minutes depending on fitness level. The Concept2 RowErg station (1,000m) is one of the most strategically important stations because pacing it correctly preserves leg freshness for subsequent running and exercise stations. HYROX events are held in major cities worldwide and include divisions for singles, doubles, relay, and pro categories.

How Watta Uses HYROX

Watta is used by HYROX athletes to track their erg training sessions and develop optimal pacing for the 1,000m rowing station. The app captures 1,000m practice pieces and provides Effort Score data to help athletes find the sustainable intensity that maximises row speed without compromising the rest of the race.

Further Reading

Frequently Asked Questions

How important is the rowing station in HYROX?
Very important. The 1,000m row takes 3:00-5:00 and is one of the most time-variable stations. Good erg fitness and smart pacing can save 30-60 seconds compared to going out too fast and dying.
How should I pace the HYROX row?
Row at approximately your 5K erg pace or 10-15 seconds slower than your 2K split. The goal is a solid time without creating excessive lactate. A sustainable 1:55-2:00 pace beats a 1:45 start that ruins your next 1km run.
What is a good HYROX total time?
Beginner: 90-100+ minutes. Intermediate: 75-90 minutes. Competitive: 60-75 minutes. Pro: sub-60 minutes. Times vary significantly between single and doubles categories.

Related Content

Concept2 RowErgThe Concept2 RowErg is the industry-standard air-resistance indoor rowing machine used by Olympic teams, universities, CrossFit boxes, and home gyms worldwide.Concept2 SkiErgThe Concept2 SkiErg is a wall-mounted or floor-standing air resistance machine that simulates the double-pole motion of cross-country skiing.Interval Training (Rowing)Interval training in rowing involves alternating between high-intensity work periods and rest or low-intensity recovery periods on the ergometer.Rowing Pace CalculatorCalorie Burn CalculatorHYROX Rowing StrategyCrossFit Rowing WorkoutsFor Hyrox AthletesFor CrossFit AthletesHYROX 1000m Prep
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