What is HYROX and why is it so popular?

Competitive spirit

‘There’s something special about sweating among hundreds of like-minded people going through the same physical and emotional challenge,’ says Mintra Tilly, head of sports and global race director at Hyrox, who believes inclusivity is the key to its success. ‘We wanted this to be a competition accessible to the masses, not just a race for those of elite level. There are no barriers to entry.’

This includes age – you must be at least 16 years old to take part, but there’s no cap. Celia Duff, 70, from Cambridgeshire, is the second British woman ever to finish the race aged 70 or over. She has taken part in five events now – including the World Championships in Nice in June, where England won the most medals. ‘I’ve run a marathon, rowed at university level and competed with the Territorial Army,’ she tells WH. ‘But Hyrox takes fitness events to another level, with its almost carnival feel.’

Part of the magic is how flexible Hyrox is for varying fitness abilities. ‘No specialist skills – like L-sits or handstands in gymnastics – are needed,’ says Celia, who performs better than everyone in her age category (and many half her age). ‘While there are rules for certain exercises – like squatting low enough during wall balls – you only need general strength and endurance.’ When she competes in the doubles with her daughter in October, they’ll split the exercises so she’ll do fewer weighted moves.

Since Celia’s first race in 2022, participants over 60 have risen from seven to 274. She’s convinced that training for Hyrox has helped to future-proof her body. ‘As I’ve reduced my finish time by 15% in 18 months, I’ve simultaneously become stronger, fitter and more mobile – meaning I can take my dog for longer walks and play with my grandchildren with ease.’ That it’s competitive provides structure, she notes, along with the motivation to train.

But age inclusivity isn’t the only way Hyrox welcomes participants. Almost every move stays the same for competitors in wheelchairs, the only difference being that some exercises are performed seated with lighter weights, and burpee broad jumps are replaced with triceps dips for those with functionality above the hip. ‘These adaptations enable all athletes to race seamlessly alongside each other,’ says Tilly. Adaptive athlete and wheelchair user Lydia Rose, 25, concurs. She felt ‘extremely’ well-supported while competing in London and would now like to see adaptive athletes competing in a division of their own.

The crowd has an important role to play as well. A sense of belonging comes from the infectious atmosphere building among the cheering spectators, who watch from dedicated viewing stands strategically positioned at each workout station – alongside food trucks and a DJ. It is, in many ways, a genius marketing tool. ‘I went to watch my friend compete in last year’s event, and the vibes were so great that I couldn’t wait to take part myself this time round,’ reveals Helena Sharpe, 44, a recruitment director from London. ‘Whether you’re looking on or on the track, there’s a wonderful energy. I actually felt quite emotional when I stood at the starting line.’

Strong bonds

Of course, at a time when rates of loneliness are soaring, the ‘B’ word is crucial – and if Hyrox helps people to feel they belong, it’s also a catalyst for connection. Emily Emmins, the social media manager for Women’s Health and our sibling title, Men’s Health, took part in May as part of a relay team with three of our colleagues. ‘It was a great way to get to know them better outside the office,’ she says. ‘We did a couple of group training sessions, something that wouldn’t have happened if Hyrox wasn’t on the horizon. There was also less pressure on the day, as the running and exercises were split equally between us.’

For Celia, the Hyrox community has become so valuable that when she decides to stop competing – only after she attempts Hyrox at the age of 75, she stresses – she intends to volunteer at events ‘just to keep in touch’. She tells me, ‘I’ve smiled at and hugged more people at a Hyrox event than any other – it’s a place where you can’t feel lonely.’

And her own social health is just the tip of the iceberg. ‘While competition and self-improvement are important, nothing matters more than graciousness and kindness – Hyrox has reminded me of this,’ she says. ‘Supporting others, saying thank you and being kind on the track are more important to me than winning – this is a space that has brought me friendship, happiness and contentment.’

Another clever step taken by Hyrox is to keep its global events in a uniform format – so much so that you’ll know exactly what to expect when taking part anywhere in the world. Indeed, many are making trips out of their races. YouTube star Zoe Hague (the older sister of former Love Islander Molly Mae) first competed in Warsaw with her partner, Danny, and has since travelled to Berlin, Copenhagen, Dublin and Vienna, as well as London, Birmingham and Manchester.

Similarly, Drita Nunez, 51, started attending Hyrox classes at F45 Chiswick Park before jetting off to Málaga with her classmates to compete in the real deal earlier this year. ‘We rented an apartment and holidayed in the Spanish sunshine before the big day,’ she explains of the group trip, which also saw many friends and family members tagging along. ‘Being abroad felt like even more of an opportunity to meet those from all walks of life,’ Drita adds. Any language barriers are quickly overcome by a universal method of communication: Hyrox.

This was always the plan, Tilly reveals. ‘Hyrox events are standardised whichever country you are in – with the same order and running distances,’ she says. ‘It means that participants can not only have fun competing in different locations, but they can also compare their results fairly. This consistency helps build a global community and allows for meaningful benchmarking of personal performance,’ she adds. It’s a surprisingly simple, but highly effective, approach to world domination.

Sprint finish

But will the Hyrox hype last? Previously, co-founder Christian Toetzke has shared his ambition for marathon-level longevity. It’s a weighty goal, considering the recent London Olympia event had under 25% of the participants in the London Marathon, held a few weeks beforehand – and yet, it’s not entirely ludicrous. Of course, the form of fitness is very different – while the marathon is a challenge of pure running endurance, Hyrox is designed to test functional fitness. ‘The exercises are based on the human movement patterns of push, pull and lunge, as well as walking, running or sprinting,’ says Tilly. But there are also parallels, with racers provided with a time chip and November seeing the first event ticketed via ballot in London.

The future of Hyrox certainly looks promising, as more young people get in on the game. Celia’s grandaughter will be competing in Hyrox Youngstars, for children aged eight to 15, which made its debut in May. Additionally, while blink-and-you’ll-miss-them tickets add to the allure, participants are likely to tire of a journey in which accessing them is tougher than the actual event – and so the brand has responded to soaring demand with two- or three-day events in popular locations.

As for me? In my line of work, I’m no stranger to a challenging workout and I love having a goal. But I’m not an inherently competitive person – and I’ve been on the fence about signing up. And yet, after experiencing the electric atmosphere for myself – and seeing how buzzed my partner was at the finish line – I’ve changed my mind. Come November, I’ll be taking part in the relay with three of my colleagues in the London race. See you there, yeah?

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Bridie is Fitness Director at Women’s Health UK. She spends her days sweating over new workouts, fitness launches and the best home gym kit so you have all that you need to get fit done. Her work has been published in Stylist, Glamour, Cosmopolitan and more. She’s also a part-time yoga teacher with a habit of nodding off mid savasana (not when she’s teaching, promise).