HYROX
Comes to Perth
September 14th 2024
This weekend, 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 gruelling 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—from how to get involved, to insights from professionals and athletes, tips on training, and what to expect when you take on the challenge.
HYROX in Australia, has really gained momentum over the past year and continues to pick up steam. Its tough 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.
Sarah Guilfoyle, an Australian Floorball Player and HYROX competitor, describes the race: “Imagine lifting and running had a baby.”
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.
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.”
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.
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, don’t start individual because it pushes you,” says Thomas.
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 bright blue active wear sets.
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.
Guilfoyle and Thomas says the key to HYROX success is building a balance between running endurance and functional strength. “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,” Thomas says.
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.”
By 15:30 Guilfoyle and Thomas were the next heat of competitors to approach the start line. The build up was huge. Each heat of more than 20 competitors massed at the starting line, under an inflatable tunnel.
Guilfoyle and Thomas are 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 jumps and stretches.
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. As Guilfoyle and Thomas make their way through each of the stations, starting with the 1000m ski erg, a machine initially designed as a cross-country skiing training tool which works the arms, legs, and core, followed by the 50m sled push, 50m sled pull, 80m burpee broad jump, 1000m row, 200m farmers carry, 100m sandbag lunges, before reaching the final station 75 rounds of 4kg wall balls. Open division and doubles division competitors are required to complete 75 wall balls while pro division competitors must complete 100 wall balls.
If those exercises aren’t enough alone, don’t forget the 1km run between each.
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, smashing out 15-20 reps each, sharing the load of the combined total 75 wall balls throws they must complete. Between each squat the energy is transferred exploding the ball up towards the target. As the final reps are counted down it’s 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 line.
After a demanding hour, panting and drenched in sweat, Guilfoyle and Thomas completed their first HYROX competition and 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.
Grinning from ear to ear after crossing the finish line, the relief was palpable. Exhausted but triumphant, Guilfoyle and Thomas reflected on their experience, proud of their accomplishment. Between catching her breath and downing a hydrolyte Guilfoyle exclaims “I’m so glad it’s over, I’m really proud of what we’ve done. Now, all I want is sushi and a nap. And maybe a little ocean dip.”
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.
With HYROX expanding across Australia, many athletes, including Guilfoyle and Thomas, are already looking forward to the next challenge. On social media the organisation promises that: “After an explosive debut in 2023 + 4 incredible races in 2024 in Melbourne, Sydney, Brisbane and Perth so far, we’re coming back to Melbourne to wrap up the year just in time for Christmas!” “We’re heading to Melbourne next. This was just the start. We’re aiming for the pro weight category next time," says Thomas. "Training for Melbourne starts soon, but I’m definitely sleeping for the next week," Guilfoyle adds, exhausted but proud.
If you’re still scratching your brain as to why people voluntarily take on backbreaking workouts like HYROX and push themselves to the limit, it’s not because they’re masochists. The real appeal lies in moments like these—when you push through the pain and achieve something you never thought possible. It’s this sense of accomplishment that makes HYROX such a compelling race. Guilfoyle and Thomas’ final advice: "If you think you can do it, don’t question it—just try. You’ll be amazed at what you’re capable of.”
While the atmosphere in Perth was intense, it’s clear that HYROX is not just about physical strength but also preparation and strategy. To gain more insight, I spoke with Sam Sykes, a physiotherapist personal trainer and HYROX competitor, who shared his own experience and training approach. “I first heard about HYROX back in the UK,” Sykes says. “There was a growing trend around it online and a few people I knew and used to train with starting competing in it.” Sykes’ training background includes a strong mix of running and weight training, however, even with his experience, he emphasised the importance of proper preparation. “HYROX involves a lot of running! But also working on fatigued legs.
My advice? Incorporate a simulation prior to race day to give you an idea of the workload on the day!” Sykes’ training was interrupted by a stress injury before HYROX Perth, yet he still managed to complete the event within his goal time of 1:15–1:30. “My running background helped, but the exercises were the real fatigue points.” When asked about recovery, Sykes stressed taking care of your body post-race. “Take it easy for the next few days—do some low-impact activity like biking or swimming. Replenish electrolytes and hydrate properly.”
For those considering taking on HYROX, Sykes’ final advice is simple: “Get a partner or a team for your first time. you’ll be amazed at what you can accomplish together.”