HYROX has taken the fitness world by storm - and now it's making serious waves in Australia and New Zealand. Whether you're eyeing your first race, training for your next big challenge, or just curious about why everyone's talking about it, this guide will break down everything you need to know.
Let’s dive into what HYROX is, how it works, how to train, what to wear, and most importantly, how to get involved.
What Is HYROX?
HYROX is a global fitness competition that blends endurance and functional strength.
Participants complete with the following events:
A 1km run, followed by
One functional workout station
This circuit is repeated eight times, meaning you’ll run 8km in total and complete eight different workout challenges along the way. It’s competitive, but still incredibly inclusive, designed for athletes of all levels.
HYROX Workout Stations
The eight exercises include:
SkiERG
Sled Push
Sled Pull
Burpee Broad Jumps
Rowing
Farmer’s Carry
Sandbag Lunges
Wall Balls
Each movement is designed to test a different part of your fitness: cardio, power, core, agility, and grit.
Who Can Compete in HYROX?
HYROX is open to anyone aged 16+, and there’s a format to suit every level of experience.
Race Divisions:
Open: Take on the full race solo.
Doubles: Pair up! Run together and split the workout stations (the most popular).
Relay: Teams of four. Each member completes 2 run/workout sets.
Pro: For advanced competitors. Heavier weights = higher intensity.
Tip: HYROX in Australia and New Zealand is growing fast, making it a great time to get involved locally!
What should you wear for HYROX
When race day comes, the right fitness kit can make a huge difference. HYROX demands gear that performs under pressure, from warm-up to the finish line. Think light layers, sweat-wicking and breathability.
HYROX Clothing Tips
Sweat-wicking, breathable fabrics (think polyester blends)
Lightweight shorts or leggings
Supportive sports bras or tanks
Layer with hoodies or long-sleeved shirts pre- and post-race
Top Pick: PUMA x HYROX Collection
The high-performance line includes:
Functional race-ready apparel
HYROX-branded designs
Men’s and women’s gear to keep you comfortable and stylish
HYROX Footwear Tips
Regular running shoes won’t cut it on race day. Your footwear will make or break your race experience. Look for cushioning, grip, and stability for transitions between running and strength exercises. We recommend something with a flat sole – gym and training shoes are ideal. You’ll also want something that’s both comfortable and enduring as you’re going to be on your feet for a while.
Top Footwear Picks
PUMA Velocity Nitro 4
Upper: Breathable engineered mesh
Midsole: Nitrofoam for responsive cushioning
Outsole: PUMAGRIP for multi-surface traction
PUMA Deviate Nitro 2
Upper: Lightweight, breathable mesh
Midsole: EVA foam for shock absorption
Outsole: Durable rubber for versatile grip
Experience peak performance with the Puma x Hyrox Velocity Nitro 4 Running Shoes. Designed for runners, these shoes feature advanced Nitro cushioning for responsive comfort and durable grip, making them ideal for both training and race day. Perfect for athletes seeking speed and support.
PUMA Deviate Nitro 4 Elite x Hyrox Running Shoes feature a lightweight, breathable mesh upper, full-length NITROFOAM™ midsole for responsive cushioning, and a PUMAGRIP outsole for excellent traction, ideal for high-intensity training and race day performance.
Recovery Footwear is also recommended, and you can’t beat the HOKA ORA range for sliding into after a HYROX session. Available for both men and women the HOKA ORA is a best seller in the recovery category for a reason. With a huge choice of colours, there’s one to match all fits.
How to Train for HYROX?
Even if you’re gym-fit, HYROX requires a smart training plan that combines cardio, strength, and recovery.
Start 8 - 12 Weeks Out
Depending on your fitness level, give yourself time to condition for both the running and the functional movements.
Your HYROX Training Focus:
Endurance: Weekly runs at various distances/speeds
Strength: Compound lifts (deadlifts, squats, sled pushes)
Functional Drills: Practise HYROX - style workouts (e.g. SkiERG > run > burpees)
Pro Tips:
Recreate the race format in training (run + workout station)
Focus on rest, hydration, and fuelling your body
Avoid burnout, taper as race day nears!
Where to Compete (Australia & New Zealand)
HYROX events are now running in major cities, including:
Sydney
Melbourne
Brisbane
Auckland
Wellington
Check out the official HYROX events calendar or Sports Direct event announcements for race dates near you.
Why should you do HYROX?
HYROX is more than just a race, it's a worldwide fitness movement. Whether you’re racing solo, teaming up with mates, or challenging yourself with the Pro division, HYROX is an epic way to measure your fitness, connect with the community, and level up your routine. Plus, with world-class gear from PUMA x HYROX available at Sports Direct, you’ll have everything you need to perform your best.