SavedAdd your journal

Journals / Sporda Teori ve Uygulama Dergisi / 2026 / Cilt: 5 Sayı: 1

AN EXAMINATION OF HYROX TRAINING AND COMPETITIONS

HYROX ANTRENMAN VE YARIŞMALARININ İNCELENMESİ

Burak Alp Gökçil(HALİÇ ÜNİVERSİTESİ)0009-0007-6587-543X
Aysel Pehlivan(HALİÇ ÜNİVERSİTESİ)0000-0003-4130-9672
Pages
42–56
Publication Date
2026-06-30
DOI
—
🏛️Bibliographic metadata and full text access for this article are provided via DergiPark.
DergiPark Record ↗
✨

AI Summary & Key Takeaways

AI Insight
⚡ TL;DR(Too Long; Didn't Read)

This study provides a comprehensive overview of Hyrox’s structural elements, performance determinants, training suggestions, and health implications, aiming to contribute to the limited existing literature.

📌 3 Key Takeaways

🎯
Objective & Hypothesis:Hyrox is a modern endurance sport founded in Germany in 2017 that combines functional exercises with running performance and has rapidly gained global popularity.
📊
Key Findings & Data:The competition format consists of eight rounds, each including a 1 km run followed by a different functional exercise station.
💡
Conclusion & Impact:This study provides a comprehensive overview of Hyrox’s structural elements, performance determinants, training suggestions, and health implications, aiming to contribute to the limited existing literature.
🔬Design:Derleme
📍Scope:2017 Verileri
⚙️Variables:Hyrox · fonksiyonel egzersiz · dayanıklılık

Abstract

Hyrox is a modern endurance sport founded in Germany in 2017 that combines functional exercises with running performance and has rapidly gained global popularity. This study aims to examine the structure and training methodology of Hyrox from a sports science perspective. As a relatively new discipline, Hyrox has yet to be extensively explored in the academic literature. The competition format consists of eight rounds, each including a 1 km run followed by a different functional exercise station. This structure engages both aerobic and anaerobic energy systems. The exercises involved—such as ski ergometer, sled push and pull, burpee broad jump, rowing ergometer, farmer’s carry, sandbag lunge, and wall-ball—target multiple physiological components including strength, endurance, and coordination. Due to the extended duration and high intensity of the races, specific nutritional strategies and ergogenic aids are recommended for participants. However, the open-entry nature of the competitions raises certain health concerns, making pre-participation screening and physical readiness assessments essential. This study provides a comprehensive overview of Hyrox’s structural elements, performance determinants, training suggestions, and health implications, aiming to contribute to the limited existing literature.

Özet

Hyrox, 2017 yılında Almanya’da geliştirilmiş, fonksiyonel egzersizlerle koşu performansını birleştiren ve giderek küresel ölçekte popülerleşen yeni nesil bir dayanıklılık sporudur. Bu çalışma, Hyrox yarışmaları ve antrenman yöntemlerini spor bilimleri perspektifinden incelemeyi amaçlamaktadır. Bu branş literatürde henüz yeterince tanımlanmamıştır,. Hyrox’un yarışma formatı, 1 km koşu ile başlayan ve sekiz farklı fonksiyonel egzersiz istasyonunu içeren sekiz turdan oluşmaktadır. Bu yapı hem aerobik hem de anaerobik enerji sistemlerinin birlikte kullanımını gerektirir. İstasyonlarda kullanılan ekipman ve egzersizler (kayak ergometresi, kızak itiş-çekiş, burpee uzun atlayış, kürek ergometresi, çiftçi yürüyüşü, kum torbası ile lunge ve wall-ball) kuvvet, dayanıklılık ve koordinasyon gibi pek çok fizyolojik bileşeni hedef almaktadır. Ayrıca yarışma süresinin uzunluğu ve istasyonların yoğunluğu nedeniyle sporcular için özel beslenme stratejileri ve ergojenik destekler önerilmektedir. Bununla birlikte, yarışmalara katılım koşullarının gevşek olması bazı sağlık risklerini beraberinde getirmekte, bu nedenle ön tarama ve uygunluk testleri önerilmektedir. Çalışma, Hyrox’un yapısal özellikleri, performans belirleyicileri, antrenman önerileri ve sağlık açısından değerlendirmelerini kapsamlı şekilde sunmakta ve literatürdeki boşluğu doldurmayı hedeflemektedir.

🔖

Cite This Article

Gökçil, B. A., Pehlivan, A. (2026). AN EXAMINATION OF HYROX TRAINING AND COMPETITIONS. Sporda Teori ve Uygulama Dergisi, Cilt: 5 Sayı: 1, 42–56. https://ajindex.com/articles/1630377

📄 Full Text PDF Viewer

📄

PDF görüntüleyici hazırlanıyor...

References (62)

  1. A'Naja, M. N., Batrakoulis, A., Camhi, S. M., McAvoy, C. R., Sansone, J. S., & Reed, R. (2024). 2025 ACSM worldwide fitness trends: Future directions of the health and fitness industry. ACSM's Health & Fitness Journal, 28(6), 11–25. https://doi.org/10.1249/FIT.0000000000001017
  2. Athletech News. (2023, December 6). CEO Corner: Hyrox's Christian Toetzke on the 'marathon of fitness'. https://athletechnews.com/ceo-corner-hyrox-race-christian-toetzke-exclusive-interview/
  3. Bakhareva, A. S., Aminov, A. S., Latypova, E. F., Savinykh, E. Y., & Cherepanov, V. S. (2021). Ski-erg training for enhancing anaerobic glycolysis in cross-country skiers. Journal of Physical Education and Sport, 21(4), 1919–1923. https://doi.org/10.7752/jpes.2021.04243
  4. Battaglia, G., Bellafiore, M., Proia, P., & Palma, A. (2012). Effects of a training program on medicine ball throwing performance in young volleyball players [Conference presentation]. 17th Annual Congress of the European College of Sport Science.
  5. Baumann, M. A. (2022). An investigation of the sled-push exercise in older adults: Physiological quantification, perceived enjoyment and body discomfort [Master’s thesis, Northern Illinois University]. Huskie Commons. https://huskiecommons.lib.niu.edu/allgraduate-thesesdissertations/6848
  6. Benardot, D. (2021). Advanced sports nutrition (3rd ed.). Human Kinetics.
  7. Bernard, J. R., Liao, Y.-H., Madrigal, C. O., Levesque, J. D., Fraze, M. B., Del Torro, I., & Lee, S. (2021). The effects of low volume versus high volume sled-push training on muscular adaptation. Exercise Science, 30(2), 264–269. https://doi.org/10.15857/ksep.2021.30.2.264
  8. Bingley, S., Witchalls, J., McKune, A., & Humberstone, C. (2019). Sprint running & burpees: Comparison of acute physiological and neuromuscular effects of two high intensity interval training protocols. Journal of Science and Medicine in Sport, 22(Suppl. 2), S31.
  9. Bingley, S., Witchalls, J., McKune, A., & Humberstone, C. (2019). The burpee enigma: Literature review. Journal of Science and Medicine in Sport, 22(Suppl. 2), S75–S115. https://doi.org/10.1016/j.jsams.2019.08.079
  10. Bishop, D., Edge, J., Thomas, C., & Mercier, J. (2008). Effects of high-intensity training on muscle lactate transporters and postexercise recovery of muscle lactate and hydrogen ions in women. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 295(6), R1991–R1998. https://doi.org/10.1152/ajpregu.00863.2007
  11. Boone, J. B., VanDusseldorp, T. A., Feito, Y., & Mangine, G. T. (2021). Relationships between sprinting, broad jump, and vertical jump kinetics are limited in elite, collegiate football athletes. Journal of Strength and Conditioning Research, 35(5), 1306–1316. https://doi.org/10.1519/JSC.0000000000004008
  12. Boyd, J. M., & Milton, K. (2017). The undervalued lunge. Personal Training Quarterly, 4(4), 44–49.
  13. Brandt, T., Ebel, C., Lebahn, C., & Schmidt, A. (2025). Acute physiological responses and performance determinants in Hyrox©: A new running-focused high intensity functional fitness trend. Frontiers in Physiology, 16, Article 1519240. https://doi.org/10.3389/fphys.2025.1519240
  14. Burke, L. M. (2007). Practical sports nutrition. Human Kinetics.
  15. Carlsson, T., Wedholm, L., Nilsson, J., & Carlsson, M. (2017). The effects of strength training versus ski-ergometer training on double-poling capacity of elite junior cross-country skiers. European Journal of Applied Physiology, 117, 1523–1532. https://doi.org/10.1007/s00421-017-3621-1
  16. Claudino, J. G., Gabbett, T. J., Bourgeois, F., Souza, H. de S., Miranda, R. C., Mezêncio, B., Soncin, R., Cardoso Filho, C. A., Bottaro, M., Hernandez, A. J., Amadio, A. C., & Serrão, J. C. (2018). CrossFit overview: Systematic review and meta-analysis. Sports Medicine - Open, 4, Article 11. https://doi.org/10.1186/s40798-018-0124-5
  17. Coleman, S. J., & Sebire, S. J. (2017). Do people’s goals for mass participation sporting events matter? A self-determination theory perspective. Journal of Public Health, 39(4), e202–e208. https://doi.org/10.1093/pubmed/fdw090
  18. Corrado, D., Schmied, C., Basso, C., Borjesson, M., Schiavon, M., Pelliccia, A., Vanhees, L., Thiene, G., & Heidbuchel, H. (2011). Risk of sports: Do we need a pre-participation screening for competitive and leisure athletes? European Heart Journal, 32(8), 934–944. https://doi.org/10.1093/eurheartj/ehq482
  19. Coyle, E. F. (2007). Physiological regulation of marathon performance. Sports Medicine, 37(4–5), 306–311. https://doi.org/10.2165/00007256-200737040-00009
  20. Folkins, C. H., & Sime, W. E. (1981). Physical fitness training and mental health. American Psychologist, 36(4), 373–389. https://doi.org/10.1037/0003-066X.36.4.373
  21. Gottlieb, R., Levi, A., Shalom, A., Gonzalez, J. C., & Meckel, Y. (2024). The use of sleds as a unique training technique for anaerobic performance development among young basketball players. Applied Sciences, 14(7), Article 2696. https://doi.org/10.3390/app14072696
  22. Horyna, R., Bačáková, R., Chrástková, M., Sedlák, J., Čmejla, R., & Kračmar, B. (2016). Activity of upper body muscles in double poling and SkiErg workout. Baltic Journal of Sport and Health Sciences, 2(101). https://doi.org/10.33607/bjshs.v2i101.53
  23. HYROX. (2023, April 26). The fitness race. https://hyrox.com/the-fitness-race/
  24. HYROX. (2023, April 26). The history. https://hyrox.com/the-history/
  25. HYROX. (2025, July 1). HYROX results. Retrieved July 1, 2025, from https://results.hyrox.com/
  26. Ivy, J. L. (2000). Optimization of glycogen stores. In R. J. Maughan (Ed.), Nutrition in sport (pp. 97–111). Blackwell Science.
  27. Jiménez-Alfageme, R., Pino Garrone, F., Rodriguez-Sanchez, N., Romero-García, D., Sospedra, I., Giménez-Monzó, D., Ayala-Guzmán, C. I., & Martínez-Sanz, J. M. (2025). Nutritional intake and timing of marathon runners: Influence of athlete’s characteristics and fueling practices on finishing time. Sports Medicine - Open, 11, Article 26. https://doi.org/10.1186/s40798-024-00801-w
  28. Jönhagen, S., Halvorsen, K., & Benoit, D. L. (2009). Muscle activation and length changes during two lunge exercises: Implications for rehabilitation. Scandinavian Journal of Medicine & Science in Sports, 19(4), 561–568. https://doi.org/10.1111/j.1600-0838.2007.00692.x
  29. Keogh, J. W. L., Kattan, A., Logan, S., Bensley, J., Muller, C., & Powell, L. (2014). A preliminary kinematic gait analysis of a strongman event: The farmers walk. Sports, 2(1), 24–33. https://doi.org/10.3390/sports2010024
  30. Leite, M. A. F. de J., Sasaki, J. E., Lourenço, C. L. M., Zanetti, H. R., Cruz, L. G., Mota, G. R. da, & Mendes, E. L. (2016). Medicine ball throw test predicts arm power in rugby sevens players. Revista Brasileira de Cineantropometria & Desempenho Humano, 18(2), 166–176. https://doi.org/10.5007/1980-0037.2016v18n2p166
  31. Malchrowicz-Mośko, E., & Poczta, J. (2018). Running as a form of therapy: Socio-psychological functions of mass running events for men and women. International Journal of Environmental Research and Public Health, 15(10), Article 2262. https://doi.org/10.3390/ijerph15102262
  32. Manore, M. M., Meyer, N. L., & Thompson, J. (2009). Sport nutrition for health and performance (2nd ed.). Human Kinetics. Mello, F. de C., Bertuzzi, R., Franchini, E., & Candau, R. (2014). Rowing ergometer with the slide is more specific to rowers’ physiological evaluation. Research in Sports Medicine, 22(2), 136–146. https://doi.org/10.1080/15438627.2014.881820
  33. Menz, V., Marterer, N., Amin, S. B., Faulhaber, M., Hansen, A. B., & Lawley, J. S. (2019). Functional vs. running low-volume high-intensity interval training: Effects on VO2max and muscular endurance. Journal of Sports Science & Medicine, 18(3), 497–504.
  34. Mujika, I., & Padilla, S. (1997). Creatine supplementation as an ergogenic aid for sports performance in highly trained athletes: A critical review. International Journal of Sports Medicine, 18(7), 491–496.
  35. Nikolaidis, P. T., Onywera, V. O., & Knechtle, B. (2017). Running performance, nationality, sex, and age in the 10-km, half-marathon, marathon, and the 100-km ultramarathon IAAF 1999–2015. Journal of Strength and Conditioning Research, 31(8), 2189–2207. https://doi.org/10.1519/JSC.0000000000001687
  36. O’Toole, M. L., Douglas, P. S., & Hiller, W. D. B. (1989). Lactate, oxygen uptake, and cycling performance in triathletes. International Journal of Sports Medicine, 10(6), 413–418. https://doi.org/10.1055/s-2007-1024935
  37. Palao, J. M., & Valadés, D. (2013). Testing protocol for monitoring upper-body strength using medicine balls. Journal of Human Sport and Exercise, 8(2), 334–341. https://doi.org/10.4100/jhse.2012.82.02
  38. Park, S., Chung, C., Park, J., Jang, J., Panday, S. B., Lee, J., & Pathak, P. (2016, November). Comparative analysis of lunge techniques: Forward, reverse, walking lunge [Conference presentation]. ISBS Conference Proceedings Archive.
  39. Raeder, C., Fernandez-Fernandez, J., & Ferrauti, A. (2015). Effects of six weeks of medicine ball training on throwing velocity, throwing precision, and isokinetic strength of shoulder rotators in female handball players. Journal of Strength and Conditioning Research, 29(7), 1904–1914. https://doi.org/10.1519/JSC.0000000000000847
  40. Reilly, T., Atkinson, G., & Coldwells, A. (1991). Isokinetic strength and standing broad jump performance. Perceptual and Motor Skills, 72(3_suppl), 1346. https://doi.org/10.2466/pms.1991.72.3c.1346
  41. Robertson, D. G. E., & Fleming, D. (1987). Kinetics of standing broad and vertical jumping. Canadian Journal of Sport Sciences, 12(1), 19–23.
  42. Šarabon, N., Kozinc, Ž., Babič, J., & Marković, G. (2019). Effect of rowing ergometer compliance on biomechanical and physiological indicators during simulated 2,000-metre race. Journal of Sports Science & Medicine, 18(2), 264–270.
  43. Scharhag, J., Löllgen, H., & Kindermann, W. (2013). Competitive sports and the heart: Benefit or risk? Deutsches Ärzteblatt International, 110(1–2), 14–24. https://doi.org/10.3238/arztebl.2013.0014
  44. Shephard, R. J. (1988). PAR-Q, Canadian Home Fitness Test and exercise screening alternatives. Sports Medicine, 5(3), 185–195. https://doi.org/10.2165/00007256-198805030-00005
  45. Shephard, R. J. (1998). Science and medicine of rowing: A review. Journal of Sports Sciences, 16(7), 603–620. https://doi.org/10.1080/026404198366416
  46. Shipway, R., & Holloway, I. (2010). Running free: Embracing a healthy lifestyle through distance running. Perspectives in Public Health, 130(6), 270–276. https://doi.org/10.1177/1757913910379191
  47. Šiska, Ľ., Balint, G., Židek, D., Sedlacek, J., Tkacik, Š., & Balint, N. T. (2024). The relationship between the burpee movement program and strength and endurance performance measures in active young adults: A cross-sectional analysis. Journal of Functional Morphology and Kinesiology, 9(4), Article 197. https://doi.org/10.3390/jfmk9040197
  48. Sousa, C. V., Aguiar, S., Olher, R. R., Cunha, R., Nikolaidis, P. T., Villiger, E., Rosemann, T., & Knechtle, B. (2021). What is the best discipline to predict overall triathlon performance? An analysis of sprint, Olympic, Ironman® 70.3, and Ironman® 140.6. Frontiers in Physiology, 12, Article 654552. https://doi.org/10.3389/fphys.2021.654552
  49. Spriet, L. L. (2022). Anaerobic metabolism during exercise. In G. McConell (Ed.), Exercise metabolism (pp. 51–70). Springer. https://doi.org/10.1007/978-3-030-94305-9_4
  50. Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z., Xaverova, Z., & Pietraszewski, P. (2015). The gluteus medius vs. thigh muscles strength ratio and their relation to electromyography amplitude during a farmer’s walk exercise. Journal of Human Kinetics, 45, 157–165. https://doi.org/10.1515/hukin-2015-0016
  51. Teigen, T. (2015). Grip, pinch and grab strength measure in DIII wrestlers following six weeks of hand and wrestling training. International Journal of Exercise Science: Conference Proceedings, 12(1), Article 6. https://digitalcommons.wku.edu/ijesab/vol12/iss1/6/
  52. Tsintzas, O. K., Williams, C., Singh, R., Wilson, W., & Burrin, J. (1995). Influence of carbohydrate-electrolyte drinks on marathon running performance. European Journal of Applied Physiology and Occupational Physiology, 70, 154–160. https://doi.org/10.1007/BF00361543
  53. Urhausen, A., Weiler, B., & Kindermann, W. (1993). Heart rate, blood lactate, and catecholamines during ergometer and on-water rowing. International Journal of Sports Medicine, 14(Suppl. 1), S20–S23. https://doi.org/10.1055/s-2007-1021218
  54. Vitale, K., & Getzin, A. (2019). Nutrition and supplement update for the endurance athlete: Review and recommendations. Nutrients, 11(6), Article 1289. https://doi.org/10.3390/nu11061289
  55. Volek, J. S., & Rawson, E. S. (2004). Scientific basis and practical aspects of creatine supplementation for athletes. Nutrition, 20(7–8), 609–614. https://doi.org/10.1016/j.nut.2004.04.014
  56. Williams, G. (2022, April 4). What is HYROX? Your beginner’s guide. Rox Lyfe. https://roxlyfe.com/a-beginners-guide-to-hyrox/
  57. Wilson, P. B. (2016). Does carbohydrate intake during endurance running improve performance? A critical review. Journal of Strength and Conditioning Research, 30(12), 3539–3559. https://doi.org/10.1519/JSC.0000000000001430
  58. Winwood, P. W., Cronin, J. B., Posthumus, L. R., Finlayson, S. J., Gill, N. D., & Keogh, J. W. L. (2015). Strongman vs. traditional resistance training effects on muscular function and performance. Journal of Strength and Conditioning Research, 29(2), 429–439. https://doi.org/10.1519/JSC.0000000000000629
  59. Winwood, P. W., Cronin, J. B., Brown, S. R., & Keogh, J. W. L. (2014). A biomechanical analysis of the farmers walk, and comparison with the deadlift and unloaded walk. International Journal of Sports Science & Coaching, 9(5), 1127–1143. https://doi.org/10.1260/1747-9541.9.5.1127
  60. Winwood, P. W., Keogh, J. W. L., & Harris, N. K. (2011). The strength and conditioning practices of strongman competitors. Journal of Strength and Conditioning Research, 25(11), 3118–3128. https://doi.org/10.1519/JSC.0b013e318212daea
  61. Wolfe, R. R. (2000). Protein supplements and exercise. The American Journal of Clinical Nutrition, 72(2 Suppl.), 551S–557S. https://doi.org/10.1093/ajcn/72.2.551S
  62. Xiao, W., Soh, K. G., Wazir, M. R. W. N., Talib, O., Bai, X., Bu, T., Sun, H., Popović, S., Masanovic, B., & Gardasevic, J. (2021). Effect of functional training on physical fitness among athletes: A systematic review. Frontiers in Physiology, 12, Article 738878. https://doi.org/10.3389/fphys.2021.738878