Do you know, Hyrox is coming to Brisbane, Australia this March, in 2025? Event is set to challenge and inspire all fitness enthusiasts of every levels. Whether you’re a pro or a first-time competitor, Hyrox combines running and functional exercises in a format that tests your endurance, strength, and determination.
We'll walk you through everything: what to expect, how to train, what to eat, and the gear you need. No fancy talk – just practical, proven advice to get you race-ready. Ready to start? Let's break it down.
What is Hyrox all about?
Hyrox is a competitive fitness race where participants complete eight 1km runs, each followed by a different workout station. The competition takes place in a controlled environment, making it accessible for athletes of all levels. The sequence is designed to push your body to its limits, offering a test of both cardiovascular endurance and muscular strength.
Run + Workout Station Sequence
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The race is divided into 8 workout stations, each followed by a 1km run. The course alternates between running and functional fitness exercises, designed to test cardiovascular endurance, strength, and overall fitness.
Types of Competition
Hyrox offers several categories to suit different skill levels and goals:
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Open: Standard weights and distances, suitable for most participants.
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Pro: Heavier weights and more intense challenges for advanced athletes.
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Doubles: A team event where two people share the workload.
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Relay: A team of four, each member completing a portion of the race.
Race Structure
Each race follows the same structure, ensuring consistency across events worldwide:
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Run 1km
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Ski Erg (1,000m) - The first station involves a rowing-like movement on a Ski trainer machine.
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Run 1km
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Sled Push (50m) - Push a weighted sled across 50 meters.
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Run 1km
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Sled Pull (50m) - Pull a weighted sled across 50 meters.
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Run 1km
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Burpee Broad Jumps (80m) - Perform burpees while jumping forward over a set distance.
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Run 1km
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Rowing (1,000m) - Row for 1000 meters using a rowing machine.
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Run 1km
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Farmer’s Carry (200m) - Carry heavy weights in each hand for 200 meters.
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Run 1km
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Sandbag Lunges (100m) - Lunge while carrying a sandbag for 100 meters.
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Run 1km
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Wall Balls (100 reps) - Perform 100 wall ball shots (throwing a medicine ball to a target).
Exercises Table: Women & Men (Open and Pro)
Exercise |
Women |
Men |
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|
Open |
Pro |
Open |
Pro |
Ski Erg |
1,000m |
1,000m |
1,000m |
1,000m |
Sled Push |
102 kg - 12.5m |
152 kg - 12.5m |
152 kg - 12.5m |
202 kg - 12.5m |
Sled Pull |
78 kg - 12.5m |
103 kg - 12.5m |
103 kg - 12.5m |
152 kg - 12.5m |
Burpee Broad Jump |
80m |
80m |
80m |
80m |
Rowing |
1,000m |
1,000m |
1,000m |
1,000m |
Farmer’s Carry |
2x16kg - 200m |
2x24kg - 200m |
2x24kg - 200m |
2x32kg - 200m |
Sandbag Lunges |
100m - 10kg |
100m -20kg |
100m -20kg |
30kg |
Wall Balls |
4kg (9ft) |
6kg (10ft) |
6kg (10ft) |
9kg (10ft) |
How to Get Prepared for Hyrox?
Preparation for Hyrox requires a balance of endurance, strength, and strategic planning. Here’s how to gear up:
Running Training
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Base Endurance:
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Build a foundation with long-distance running at a steady pace.
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Incorporate interval training to improve speed and stamina.
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Race-Specific Practice:
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Run 1km intervals, followed immediately by functional exercises.
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Mimic race transitions to adapt your body to switching between running and workouts.
Exercise Practice
Focus on exercises that mirror the race stations:
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Sled Push/Pull: Use gym sleds to build leg strength and stamina.
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Ski Erg and Rowing: Practice maintaining a steady rhythm to conserve energy.
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Wall Balls: Combine squats with overhead throws to improve coordination and endurance.
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Farmer’s Carry: Walk with heavy weights to build grip strength and core stability.
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Burpee Broad Jumps: Work on explosive power and endurance.
Nutrition Plan
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Pre-Race:
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Focus on balanced meals rich in complex carbohydrates, lean proteins, and healthy fats.
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Stay hydrated and avoid new foods that might upset your stomach.
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During Training:
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Consume protein-rich snacks post-workout for muscle recovery.
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Incorporate electrolytes to replenish minerals lost through sweat.
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Race Day:
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Eat a light, carb-focused breakfast.
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Use energy gels or drinks during the race for sustained energy.
Event Details: Brisbane 2025
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Date: March 1-2, 2025
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Location: Brisbane Convention & Exhibition Centre, Merivale St, South Brisbane QLD 4101
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Athletes Check-in: To Be Announced
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Laps to Run: To Be Announced
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Provisional Start Wave Schedule: Subject to Change
Saturday, 1 March 2025
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Morning – Afternoon: HYROX Doubles Women
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Afternoon – Late Afternoon: HYROX Men’s
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Late Afternoon – Evening:
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HYROX Women Doubles Pro
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HYROX Women Pro
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HYROX Men Doubles Pro
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HYROX Men Pro
Sunday, 2 March 2025
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Morning – Afternoon: HYROX Doubles Men
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Afternoon – Late Afternoon: HYROX Doubles Mixed
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Late Afternoon – Evening:
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HYROX Women Relay
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HYROX Mixed Relay
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HYROX Men Relay
Note: The last wave for the final division is estimated to start at 8:00 PM. Plan your day accordingly.
What You Get
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HYROX finishers patch
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Individual result time with workout split timings
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Leaderboard listing for your division
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Age Group award ceremonies
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Qualification slots for World Championships (per Age Group)
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On-course hydration station
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Partner discounts and giveaways
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Opportunity to purchase professional event photos
Strategies & Tips for Success
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Pacing:
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Start at a sustainable speed to avoid early burnout.
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Use consistent breathing techniques during runs and stations.
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Transitions:
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Minimize downtime by preparing mentally for each station switch.
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Practice quick movements between runs and exercises.
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Station Efficiency:
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Focus on proper form to prevent injury and maintain energy.
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Break up high-rep exercises into manageable sets.
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Mindset:
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Stay positive and focus on your strengths.
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Visualize completing each segment to stay motivated.
Fitness Equipment for Preparation
Investing in the right equipment can enhance your training:
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Ski Trainer and Rowing Machine: Essential for cardio and upper-body endurance.
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Weighted Gym Sled: To simulate the sled push/pull stations.
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Medicine Ball: For practicing wall balls.
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Kettlebells / Adjustable Dumbbells: Ideal for farmer’s carries and lunges.
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Resistance Bands: To improve mobility and strength.
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Comfortable Running Shoes: Prioritize cushioning and support for long runs.
Conclusion
Hyrox Australia 2025 is an exciting opportunity to test your fitness in a competitive yet inclusive environment. Preparing strategically, focusing on nutrition, and using the right fitness equipment, you can take this challenge head-on.
Remember that consistent training and proper recovery are key to success. Start your preparation Now. Register For Hyrox Brisbane 2025 Today!
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