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What's the Hype About HYROX: Your Must-Read Guide

19 May 2025 dot 10 min read
Healthy Body

What's the Hype About HYROX: Your Must-Read Guide

Picture this: You're at the starting line, your adrenaline rushing. The buzzer sounds, and you surge forward, starting your 1km run. Your heart rate rises as you power through the SkiErg with unwavering determination. This is HYROX.
 
With a strong following among endurance and strength athletes and everyday gym-goers alike, HYROX is the global fitness race that is gaining traction. Whether you're new to the scene or a seasoned competitor looking for a fresh challenge, HYROX brings a whole new format to functional fitness.
 
And, we're proud to share that AIA Singapore is the title sponsor of the upcoming HYROX Open Asian Championships, which will take place from 28 to 29 June 2025. This sponsorship is part of our commitment to holistic well-being and reflects the spirit of the AIA One Billion movement, a mission to empower one billion people to live healthier, longer, better lives by 2030.
 
So, what exactly is HYROX, and why is everyone talking about it? Let's break it down.

What is HYROX?

HYROX is a standardised fitness race combining functional strength workouts and endurance running. Every participant completes eight workout stations, each one sandwiched between 1km runs, challenging your full-body stamina, muscular endurance, and mental resilience.
 
Of course, it's not just about intensity. The structure of this competition is what makes HYROX unique. Held indoors, with consistent formats and race categories, HYROX is a test of overall fitness that is designed to be measurable across time and locations.
 
Sharing his thoughts on why this event has become so popular, Elden Ng, HYROX Program Lead & Personal Trainer at Fitness First Singapore, said: "HYROX has gained popularity for its community-driven approach and its ability to challenge both the cardiovascular and muscular systems through easy-to-execute, basic movement patterns. The different divisions also allow for relationship building and strategy planning with your buddy or teammates."
 
He added that HYROX training also builds mental discipline and physical fitness, boosting its popularity amongst fitness enthusiasts.
 
"In the Singles event, there's no one else to push except yourself, whereas in the Doubles, you need to be strong enough to cover your partner's weakness. Since HYROX involves running, rowing, pushing, pulling, and jumping, it also targets a wide range of fitness components. The broad range of exercises ensures that the participant's body and overall fitness becomes more well-rounded," he said.
 
The HYROX Format

1. SkiErg
  • What it targets: Cardiovascular endurance, upper body strength, and coordination.
  • How it works: Using the SkiErg machine, participants pull down on handles in a simulated ski motion for a set distance.
  • Why it matters: Engages the shoulders, triceps, core, and legs, improving both endurance and muscle coordination.
2. Sled Push
  • What it targets: Lower body strength, power, and endurance.
  • How it works: Competitors push a weighted sled across a designated distance. The weight varies based on the race category (Pro, Open, or Doubles).
  • Why it matters: Builds explosive leg power and muscular endurance while simulating real-life pushing movements.
3. Sled Pull
  • What it targets: Upper body strength, grip endurance, and core stability.
  • How it works: Using a rope, participants pull a weighted sled toward them over a set distance.
  • Why it matters: Strengthens the back, shoulders, arms, and core while improving grip strength and functional pulling power.
4. Burpee Broad Jumps
  • What it targets: Cardiovascular fitness, agility, and explosive power.
  • How it works: Competitors perform a burpee, then immediately leap forward in a broad jump, covering a specific distance.
  • Why it matters: Enhances agility, coordination, and leg power, pushing athletes to maintain movement efficiency while fatigued.
5. Rowing
  • What it targets: Cardiovascular endurance and full-body strength.
  • How it works: Competitors row a set distance on a rowing machine, engaging the legs, core, and upper body.
  • Why it matters: Builds aerobic capacity, mimics real-world endurance challenges, and strengthens multiple muscle groups in a low-impact way.
6. Farmer's Carry
  • What it targets: Grip strength, core stability, and muscular endurance.
  • How it works: Participants carry heavy weights in both hands over a set distance.
  • Why it matters: Strengthens the grip, shoulders, and core while improving overall endurance under load.
7. Sandbag Lunges
  • What it targets: Lower body endurance, balance, and coordination.
  • How it works: Competitors lunge across a distance while carrying a weighted sandbag on their shoulders.
  • Why it matters: Strengthens the legs, glutes, and core, improving single-leg stability and functional movement.
8. Wall Balls
  • What it targets: Power, muscular endurance, and coordination.
  • How it works: Competitors squat and then explosively throw a weighted ball against a high target on the wall, repeating for a set number of reps.
  • Why it matters: Strengthens the legs, core, and shoulders while reinforcing explosive power and high-rep endurance.
As this year's AIA HYROX Open Asian Championship approaches, athletes of all levels are already training hard, especially at official HYROX training clubs like Fitness First, a proud partner of AIA Vitality.

How is HYROX Different from Other Fitness Challenges?

HYROX may sound similar to CrossFit, Spartan Races, or marathons, but here are 3 things that set it apart:
  • No technical obstacles: Unlike Spartan Races, there are no climbing walls or crawling under barbed wire.
  • Less skill-heavy than CrossFit: Movements are functional and accessible, without complex gymnastic or Olympic lifts.
  • Standardised structure: Every HYROX race has the same format, allowing athletes to compare times and improve race-on-race.
This combination of accessibility and challenge also enhances HYROX's appeal amongst newbies and seasoned fitness enthusiasts.
 
"Spartan and Obstacle Course Racing (OCR) are more unpredictable — you often only know the stations on race day, and they're outdoors, so there is the factor of weather and terrain. It is also a solo participation. HYROX is different. It's held indoors, with fixed stations and clear running intervals, thus eliminating any unpredictability. That allows you to target weak areas and make tangible progress each time," explains Elden.

How to Train for HYROX?

Now that you know what HYROX is and how it works, let's talk about training. While the format is accessible, it's still a serious physical test. Training smart, not just hard, is key to performing well and staying injury-free. Here are three essential areas you can focus on and get HYROX-ready!
 
1. Build Your Cardio Endurance
 
With 8km of total running, aerobic conditioning is non-negotiable. It is recommended that you incorporate:
 
  • Long-distance runs (5km to 10km) to improve stamina
  • Interval sprints and tempo workouts
  • Rowing Machine & SkiErg sessions to build cardiovascular capacity
2. Develop Functional Strength
 
Functional strength training focuses on building strength through movements that mimic real-life activities:
 
  • Sled Push & Pull for lower body power
  • Farmer's Carry for grip and core stability
  • Wall Balls and Burpees for explosive power
  • Rowing Machine for endurance under fatigue
3. Train Smart and Avoid Burnout
 
Be mindful about overtraining and causing burnout. You should balance intensity with recovery and incorporate the following in your training plans:
 
  • Gradual intensity increases
  • Weekly recovery sessions, such as stretching and low-intensity exercises
  • Full-race simulation sessions for pacing and mental endurance
 
"If you're new to fitness, focus on the basics, such as bodyweight squats, lunges, and light cardio," Elden advises. "As you get stronger, build towards total-body strength work, HIIT sessions, and aerobic training. Training with a coach or joining HYROX classes can make a huge difference, especially if you're starting out."

Where to Train for HYROX in Singapore?

If you're HYROX-curious, Fitness First is a good place to start. As an official HYROX training club, they offer all HYROX training streams – from Foundational to Engine, Power, and Complete – cater to different fitness levels and goals, helping anyone and everyone get race-ready for HYROX.
 
 
Unlock more with AIA Vitality.
 
AIA Vitality members enjoy 20% off monthly membership fees at Fitness First.
 
Not yet a Fitness First member? Redeem a complimentary HYROX class to experience the difference in HYROX training at Fitness First. T&Cs apply.
 
You will get to enjoy all these accesses:
  • 15 Fitness First clubs across Singapore
  • Over 5,000 group fitness classes monthly – from HYROX to Les Mills, Yoga, Cycling, HIIT, Dance and more
  • Dedicated strength and endurance equipment, including full range of HYROX equipment and spacious workout areas that give you the real race experience 
 

Is HYROX Right for You?

Here's the truth: HYROX isn't just for elite athletes. It's designed for anyone ready to challenge themselves, regardless of their current fitness level.
 
"To those thinking about trying — just start," says Elden. "It's not about being the fastest. It's about growing stronger in the process. And if you're already training, train hard, fight easy. Know your strengths and weaknesses and work on them. At the end of the day, you can't get from 1 to 10 without going through numbers in between," said Elden.

So... Is the HYROX Hype Worth It?

With its blend of structured workouts, community energy, multiple categories, and tangible progress, HYROX brings a whole new meaning to functional fitness. And with AIA Singapore as title sponsor and exclusive AIA Vitality benefits, there's never been a better time to try it!
 
So, what do you think? Is the HYROX hype calling your name?
 
Disclaimer: If it's been a while since you exercised or have any existing medical conditions or health concerns, please consult your medical professional before starting any exercise programme.

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