HYROX, Perth 2024
HYROX, the world’s biggest indoor fitness event, made an exciting debut in Perth, bringing together athletes and fitness enthusiasts of all levels for a grueling test of endurance, strength, and grit. Whether you competed, cheered from the sidelines, or missed the action, we’ve got you covered with a full recap of this groundbreaking event and everything you need to know about this global fitness phenomenon.
What’s the Hype over HYROX
HYROX in Australia, has really gained momentum over the past year and continues to pick up steam. Its grueling format—eight 1-kilometer runs alternating with eight functional workout stations—is deceivingly simple and far from any ordinary fitness race. This unique combination of endurance and strength challenges competitors, to push their physical and mental limits to the extreme.
The HYROX Difference
What sets HYROX apart is its inclusivity. It’s a fitness race for everybody. Whether you’re a marathon runner, CrossFit enthusiast, elite athlete or gym-goer, HYROX provides an equal playing field, earning it the reputation as the fitness race for everybody.
Hearing from HYROX Athletes
As I made my way into the Perth arena, the air was thick with anticipation. I arrived just in time to catch up with Guilfoyle and Thomas, who were competing in the Women’s Open Doubles. They were buzzing with excitement but, like many competitors, were eager for the race to be over. “We’ve been training on and off, but honestly, I’m just excited for it to be done.” Guilfoyle says, when I ask how long they had trained for today’s competition. “It’s our first time competing in HYROX, and we’ve been looking forward to it, but there’s definitely some nervous energy.” Thomas adds.
Sarah Guilfoyle, an Australian Floorball Player and HYROX competitor, encapsulates the race “Imagine lifting and running had a baby.”
Guilfoyle’s partner, Grace Thomas, describes it as “The ultimate hybrid test. If you’re not into marathons but still want to test your fitness, this is for you. HYROX is designed for anyone who wants to push themselves.”
You can take on the course solo, with a partner or four-person relay team and mix women and men together. HYROX offers an online walkthrough to assist people when selecting a division to compete in. “Your partner is the biggest thing. If you can, if you're unsure, do it as a partner, dont start individual because it pushes you.” Says Thomas
The HYROX Arena
The arena echoes with the sound of pounding feet, screams of encouragement, cries of exhaustion and a spectator with a microphone in hand screaming to competitors at the start line asking if they are ready. Hordes of scantily clad people throng around me—stretching and pushing past hastily, desperate to get a better view of the ongoing races filling the arena. I watch as Athletes, drenched in sweat, power through the final stretches of the competition, faces etched with determination. The atmosphere is electric, “5800+ racers & spectators, sponsors and volunteer race crew, bringing the heat” describes Official HYROX AU.
I begin working up a sweat just weaving through the masses to reach the warmup zone, where I can only just differentiate Guilfoyle and Thomas by their matching blue active wear sets.
Warm Up Zone
Observing the athletes warm up would appear as a more intense fitness circuit then most would see at any given gym, yet somehow the athletes in the warm up zone completed run throughs of each exercise with ease, barely breaking a sweat. Whilst observing the competitors, it became noticeable that each pair of women’s doubles had an almost synchronised routine prepared as their warmup.
The Start Line
After the warmup time which seemed to draw on forever, by 15:30 Guilfoyle and Thomas were the next heat of competitors to approach the start line. The buildup was huge. Each heat of more than 20 competitors massed at the starting line, under an inflatable tunnel. Guilfoyle and Thomas, competing in the women’s doubles open division. As Guilfoyle and Thomas stand under the inflatable Red Bull tunnel, they exchange a few nervous glances, before shaking them off with a few little warmup jumps and stretches.
There are many lean, muscular females taking the start line, but there are other bods too, girls sporting knee or ankle braces, and bellies. The duos take to the line, the siren blares, the clock starts ticking and off they go sprinting their first 1km, (2 laps inside the outer edge of the arena). While HYROX trumpets itself as a race “for every body,” it’s still a competitive event.
Station One: Ski Erg
1000m SkiErg
The first HYROX workout station is 1000m on the Ski Erg. This erg predominantly targets the arm, shoulder & core muscles, however when done efficiently, it also involves muscles in the lower body – making the Ski Erg a full body workout.
Station Two: Sled Push
50m Sled Push
The second workout station is 50m of Sled Push. This is one station you do not want to come unprepared for… so make sure you try it out at least once before your race and invest in some grippy shoes! This movement targets the lower body muscles, including the entire posterior chain, core & anterior thigh muscles in particular.
Station Four: Burpee Broad Jumps
Station Three: Sled Pull
50m Sled Pull
Get ready to use your glutes, back, biceps & the entire trunk during workout station three – 50m of Sled Pull.
80m Burpee Broad Jump
Born in 1939, the fourth workout station is a full body workout that is both loved and hated at the same time. Trying these for the first time may feel hard, but many of our regular athletes now consider this station to be one of their favourites!
Station Five: Rowing
Race Format
1000m Row
Station number five is the second ergometer in this fitness race. 1000m of rowing marks the beginning of the second half of your HYROX race.
Station Six: Farmers Carry
200m Farmers Carry
For 200m of Farmers Carry, engagement of your upper back muscles, core & grip strength is required. This workout station is easy to practise on your weekly shop…
Station Seven: Sandbag Lunges
100m Sandbag Lunges
10, 20 or 30 kilograms on your back whilst lunging? Welcome to workout station number seven. Primarily targets the thigh and glute muscles, this one is a burner…
Station Eight: Wall Balls
75/100 Wall Balls
The final station… Wall Balls. With the finish line in sight, it’s time to finish your race in style & join the #HYROXFAMILY.
The Finish Line
With the finish line in site, Guilfoyle and Thomas approach the final station… the wall balls. Appearing exhausted yet exhilarated, their faces reveal nothing but sheer grit and determination. They take turns each 15-20 reps, sharing the load of the combined total 75 wall balls they must complete.
Between each squat the energy is transferred exploding the ball up towards the target. As the final reps are counted down its clear the energy between them and amongst the crowd is building. Thomas, screams encouragement to Guilfoyle as she completes their final reps. She drops the ball and grabs Thomas by the hand as they sprint the short distance up the ramp to the finish.
After a grueling hour, panting and drenched in sweat, Guilfoyle and Thomas completed their first of many HYROX competitions. "we did it!" Grace exclaims "Training for Melbourne starts soon, but I’m definitely sleeping for the next week," Sarah adds, exhausted but proud.
Guilfoyle and Thomas have now earned themselves the title of HYROX Finishers, a status which may soon be bandied about the way marathoners or Ironman competitors consider participating in those events’ integral aspects of their identities.
What does it take to HYROX?
HYROX is not just about physical strength; it’s a mental game as well. Alternating between intense running and heavy exercises requires not only physical preparation but also a strong mind.
“The hardest part is definitely managing the lactic acid build-up. Your muscles feel like jelly after the runs, and then you’ve got to power through each of the exercises.” Says Thomas. “It’s about endurance and grit. You need good runners, hydration, and a real strong mindset to push through the pain.” Guilfoyle adds.
Sarah and Grace shared their top training tips for anyone looking to take on HYROX. The key, they said, is building a balance between running endurance and functional strength. Thomas says to “Focus on lactic acid training. You need to be ready for the shift between aerobic and anaerobic exercises. It’s a different kind of workout compared to a standard gym routine.” In Guilfoyle’s opinion it is important to “train for both. You need to build stamina for the running while also preparing your body for the strength exercises. And do it with a partner if you can—it helps with accountability.”
