Spot Fitness: A Beginner's Guide to HYROX

(SPOT.ph) Even if your algorithm has nothing to do with fitness, chances are you’ve still come across HYROX on your feed. The hybrid race format has quickly become one of the most talked-about fitness trends, with athletes and beginners alike filling gyms and traveling abroad just to compete.

If you're curious to know what it's actually about—and why people keep signing up for something that looks like suffering—here’s a quick guide:

• What is HYROX?

• What do you need for HYROX?

• What to know about HYROX if you're a beginner

• HYROX gyms in Metro Manila

HYROX started in Germany in 2017 as a niche fitness race founded by sports entrepreneur Christian Toetzke and Olympic hockey champion Moritz Fürste. The duo created this indoor fitness race to combine running and functional strength training.

HYROX follows the same standardized format at every race around the globe: Competitors run one kilometer, complete a functional workout station, then repeat the sequence eight times. The workout stations include a mix of SkiErg (skiing machine), sled pushes, sled pulls, burpee broad jumps, rowing, farmer's carries, sandbag lunges, and wall balls.

The HYROX Racing Format is as follows:

• Round 1: 1-kilometer run and 1000m SkiErg

• Round 2: 1-kilometer run and 50m Sled Push

• Round 3: 1-kilometer run and 50m Sled Pull

• Round 4: 1-kilometer run and 80m Burpee Broad Jump

• Round 5: 1-kilometer run and 1000m Row

• Round 6: 1-kilometer run and 200m Farmer’s Carry

• Round 7: 1-kilometer run and 100m Sandbag Lunges

• Round 8: 1-kilometer run and 100 Wall Balls

HYROX is now held in more than 30 countries around the world, with races following the same format no matter where you compete. If you decide to sign up for a race (which is by no means a requirement to enjoy HYROX training), you'll generally choose from four main categories: Open, Pro, Doubles, and Relay.

Pro athletes tackle heavier weights than those in the Open division, while both categories are further scaled by gender-specific standards for men and women. Doubles and Relay formats, on the other hand, allow competitors to split the workload with teammates—either sharing stations as a pair or dividing the race across a four-person team.

The minimum age to participate in official HYROX events is 16 years old, and there is no official maximum age limit. Believe it or not, the oldest HYROX athletes who have joined races are well into their 70s and 80s.

For younger athletes, select countries also run HYROX Youngstars. This is a scaled format designed for kids from 8 to 15 years old, offering a more accessible entry point into the sport without the full adult race demands.

One of the things that makes HYROX so approachable is that it doesn’t require you to buy any highly specialized wardrobe or equipment right away. Unlike sports such as pickleball and boxing, where a paddle or a pair of gloves is essential from day one, most people can start training for HYROX using the workout gear they already own.

If there's one piece of equipment worth investing in (aside from a gym membership), it's a good pair of shoes. HYROX combines running with functional movements like lunges, carries, and sled work, so you'll want footwear that's comfortable enough for running while providing the stability needed for strength-based exercises.

Want to start your HYROX journey but feeling a little intimidated? You're not alone. We spoke with Karl Garcia Mikhail, HYROX athlete and Spartan Ambassador, and Ivy Poracan, HYROX coach at Pretty Huge, to get their practical advice, training insights, and beginner-friendly tips.

Part of HYROX's appeal is accessibility. It doesn’t ask for a résumé or your PR (personal record). You can show up as you are—there's no need for qualifications or a prior fitness level to enter—just a willingness to find out what your lungs and muscles are capable of.

This is built to be accessible to everyone, though, of course, because it is physically demanding, you will need a base level of health. Should you want to race, you can always build up your cardiovascular endurance and muscular strength along the way.

HYROX races are divided by age group and gender, but not by height or body weight—that means athletes compete under the same conditions, no matter their build. Lighter athletes and those with longer limbs often have an edge, especially in movements like burpee broad jumps and the 1-kilometer runs, where efficiency and stride length can quietly stack the odds.

“I was hesitant to join HYROX at first because I felt at a disadvantage because of my height and weight,” says HYROX athlete and Spartan Ambassador Karl Garcia Mikhail. “The movements and equipment are the same for everyone, regardless of whether you’re heavier or taller. For me, it felt like a disadvantage because I’m on the lighter side—but in the end, you just have to enjoy it. As long as you train for it, you’ll be fine.”

For HYROX racers, movement standards are enforced strictly, with penalties issued for missed reps or improper form. Each running segment is a fixed 1 km between stations—no cutting corners. In burpee broad jumps, the chest must make clear contact with the floor before every jump forward; in sandbag lunges, the working knee must touch the ground on each rep.

“Sometimes the judges can be really strict, especially in the Pro division, while in Open they tend to be a bit more lenient,” says Mikhail. “But at the same time, some of the judges can be really strict, especially with broad jumps, because you need to place your hands near your toes. If it's too far, you get more advantage, that's the time they [judge] will call you out."

When a rep is judged invalid, athletes don’t restart the entire station. Instead, they have to repeat the movement from the point where the error occurred.

HYROX uses equipment like the SkiErg and rower, but you don’t necessarily need a full gym setup—or a membership—to train for it. “You can train HYROX anywhere,” says Ivy Poracan, a HYROX Coach at Pretty Huge. The key is being intentional: finding ways to replicate movement patterns, understanding proper form and technique, and knowing which muscle groups are targeted.

For instance, Poracan explains that a slam ball can be a practical substitute if you don’t have access to a wall ball. "You can get a slam ball if you have the opportunity to have one. It's a type of medicine ball with sand inside, or you can have a ball na hindi as bouncy. You slam it down to the floor to simulate the hinging action."

Alternatively, you can also use the medicine balls as a substitute for the SkiErg. Dumbbells can be used for Rowing and Farmer's Carry, and bands can be used for Sled Pull.

Address: Bonifacio Civic Center Tower in Taguig City
Operating hours: Open from 6 a.m. to 11 p.m. daily

Rates: Starts at P700/day and P2,499/month

The Pretty Huge members can access the HYROX equipment during operating hours, but if you want to join the HYROX classes, the schedules are every Tuesday and Thursday, starting at 8 p.m., and Saturdays, starting at 9 a.m.

What sets Pretty Huge apart is its 100-meter indoor running track, located on an elevated level above the courts. The dedicated running space makes training far more convenient, allowing you to run uninterrupted instead of weaving around equipment and other gym-goers—a common challenge in other gym layouts.

Branches:

• Northgate Alabang in Muntinlupa City

• PNB Makati Center in Makati City

Operating hours: Open 24/7 daily

Rates:
Starts at P399/BeFit Day Pass
P1,199/BeFit Platinum (one-month membership)

BeFit has HYROX equipment, which can be accessed when the BeFit Day Pass (a one-day full-day pass) or the BeFit Platinum (a one-month membership) is availed. BeFit holds frequent HYROX classes, and these can be booked via their mobile app.

BeFit has quickly gained traction among fitness enthusiasts—and even gym-curious newcomers—thanks to its competitively priced memberships. Beyond its HYROX training equipment, the gym is equipped with Booty Builder machines designed to target and strengthen the glutes, as well as specialty classes such as Les Mills, a globally recognized workout program built on exercise science.

Branches and Opening Hours:

• U.P. Town Center in Quezon City: 6 a.m. to 9 p.m. on weekdays and 8 a.m. to 9 p.m. on weekends.

• The Podium in Mandaluyong City: 6 a.m. to 10 p.m. on weekdays and 8 a.m. to 10 p.m. on weekends.

• One Ayala in Makati City: 6 a.m. to 9 p.m. on Monday to Thursday, 6 a.m. to 10 p.m. on Friday, and 8 a.m. to 10 p.m. on weekends.

Rates: Starts at P2,900/month.

Kinetix Lab is rooted in science-backed strength and conditioning, prioritizing functional performance over aesthetics through evidence-based training and elite coaching. As an Official HYROX Training Club, it equips hybrid athletes with specialized gear while advancing inclusive programs, holistic wellness, and recovery-focused performance.

Its HYROX-specific classes closely mirror the actual race. This training is included in membership options, with sessions regularly scheduled across select branches. Classes can be easily booked through the Kinetix Lab app.