I love running. I could spend countless hours doing laps of Centennial Park without ever getting bored. But strength training? That’s a whole other world. While marathons had their moment last year, 2025 is all about HYROX – the latest fitness trend making waves in Australia. First launched in Hamburg back in 2017, this indoor fitness race combines running and functional strength exercises in a way that’s accessible for everyday athletes. When a chance came up to race in the F45 HYROX Sydney event – the largest in history – I couldn’t say no. I had to see what all the hype was about.
One of the main reasons HYROX has exploded in popularity is its accessibility. There are no qualifying times, no time caps and no technical CrossFit-style movements to wrap your head around. The race follows the same format – eight one-kilometre runs, each followed by a fitness exercise, such as 80 metres of burpee jumps or 100 wall ball throws – but the weights are adjusted depending on your category (men/women and open/pro).
Since upper body strength isn’t exactly my strong suit, I decided to sign up for the women’s doubles race with my best mate, Alex. She’s a strong runner too, and I knew she’d help carry us through the tougher strength exercises (I’m looking at you, 50-metre sled pull!). Neither of us had proper time to train, so we went in with one goal: to have a good time. And we absolutely did.
The race went by in a blur, and we kept the vibes high through every station, treating the runs as a recovery time between exercises. I definitely struggled with some of the strength work, but after finishing the race, I’d agree that HYROX really is achievable for the average fit person. A bit of training would go a long way – especially if you’re competing solo – but just knowing these ten things beforehand can make a big difference.
1. You’ll spend most of the race running. Sure, HYROX isn’t a running race, but when you break it down, you’re clocking some serious laps around the stadium.
2. Run smart. If you’re a runner like me, you might have an urge to sprint those one-kilometre laps – but it’s better to use the runs as your recovery time to bring your heart rate down.
3. The last run is the longest. Because the final strength station was in a different part of the stadium, we had to run two laps in the last round. Plenty of people made the easy mistake of running just one and ended up with a penalty.
4. The hardest exercises are at the start. Well, at least that’s how it felt to me. I definitely struggled most with the sled pull (second station), and my heart was pumping most on the ski erg (first station) and burpee jumps (fourth station). However, it was all downhill after the kettlebell farmer’s carry (third last)
5. Do it with friends. Participating in HYROX as a pair is a fabulous idea if you want to maximise the fun. My teammate and I were laughing through the pain, and I appreciated having someone to carry the load when my arms gave up on me.
6. Matching outfits are almost mandatory. Pretty much every women’s doubles team rocked matching sports bras, bike shorts and even shoes. Wear bright yellow or orange if you want to stand out.
7. Being a spectator is equally fun, yet tiring. The energy in the stadium is electric. I had three friends racing on the same day and felt like I was constantly darting around the arena trying to catch them at each station. Tip for spectators: wear comfy shoes and pack plenty of snacks.
8. HYROX is incredibly inclusive. I expected the race to be full of super-serious gym junkies, but the open division had a huge mix of ages and fitness levels. HYROX even has an adaptive division for athletes with disabilities, allowing them to compete alongside able-bodied athletes with a few adjustments to their stations.
9. It’s addictive. You know what they say about that post-race dopamine hit. Sure, it’s hard, but after finishing, everyone was already talking about signing up for their next HYROX race.
10. Training is probably a good idea. Your muscles will thank you if you put in some hard yards beforehand. F45 runs dedicated HYROX training programs and had more than 2,500 community members compete in the Sydney event last weekend. Their race-specific workouts are designed for everyone – from first-timers to pros chasing a new PB – and plenty of their athletes have even qualified for the HYROX World Championships.
If you're keen to give HYROX a crack, you can enter the Perth event on September 6, or join the Melbourne events running from December 11 to 14 here.