Find Your Fit - HYROX
Health & Fitness Expert Clare Stobart
MY NEW ADDICTION:
From Birmingham Buzz to Malaga Lessons
If you haven’t yet heard of HYROX, chances are you soon will. It’s one of the fastest growing fitness competitions in the world and after taking part myself, I completely understand why. HYROX combines endurance and strength in a race format that’s accessible yet incredibly challenging. Think eight 1km runs, each followed by a functional workout station. From SkiErg and sled pushes to burpee broad jumps and wall balls, it’s a full-body test of fitness, grit and mental strength.
My HYROX journey began in Birmingham at the NEC last October, alongside my powerhouse partner Kara. Walking into that arena was something else, the music pumping, adrenaline racing and an electric buzz in the air. Everyone was there for the same reason: to push themselves. From the moment we started, I was hooked. The energy, the camaraderie and the sheer challenge of it all made it an unforgettable experience. Crossing that finish line, I immediately knew I had caught the HYROX bug.
Naturally, we signed up for another. Our second competition took us to Malaga in March. Same concept, same partnership, but a completely different experience. The heat and humidity alone made it a tougher challenge, but what really threw us was the layout. Unlike Birmingham, the order and positioning of exercises felt more complex. We had to think constantly - counting laps, making sure we entered the right stations and navigating the course correctly.
And that’s where things went slightly wrong.
In the midst of the chaos and adrenaline we made a costly mistake; we completed two sled pulls instead of four and accidentally ran an extra lap. The result? A six-minute penalty. At the time, it was frustrating, but looking back, it was a huge learning experience. HYROX isn’t just about fitness; it’s about your strategy, your awareness and staying composed under pressure. Next time, we’ll be studying that course map like it’s an exam.
One of the things I love most about HYROX is the atmosphere. It’s incredibly inclusive. You’ve got super-fit men sprinting around in just shorts, abs on full display, alongside women of all shapes and sizes, some with incredible muscle definition, others just starting their fitness journey. Everyone is there to give it their all and that’s what makes it so inspiring.
Competing with Kara made the experience even better. Having her beside me, shouting encouragement, pushing me to go faster and harder, brought out a different level in me. You don’t want to let your partner down and that shared drive really lifts your performance.
For me personally, the running sections became my recovery. While others might find them the hardest part, I used those 1km laps to reset, refocus and prepare mentally for the next station. My absolute favourite? Burpee broad jumps. That’s where I felt strong, powerful and in control, overtaking competitors and gaining momentum. There’s nothing quite like that feeling of pushing past people and knowing you’re giving it everything!
Another standout aspect of HYROX is how professionally it’s run. There are judges and marshals at every station ensuring standards are met. Whether it’s making sure your lunges are deep enough, your wall balls hit the correct target, or your burpees start from the right position, everything is monitored. Even small things like ensuring your partner doesn’t assist with a sled pull are strictly enforced. It keeps the competition fair and adds to the challenge.
After two competitions, I’ve learned a lot and if you’re considering doing a HYROX, here are my top tips:
First, train specifically for HYROX. It’s not just about general fitness; you need to prepare for the exact movements. Focus on exercises like shoulder push press and thrusters to build strength for wall balls and incorporate sled pushes and pulls to develop lower-body power. Lunges (especially weighted), deadlifts and squats will help build strength for the functional movements, while SkiErg and rowing intervals will improve your cardiovascular endurance.
I’d also recommend training with heavier weights than those used in the competition. For example, I trained with a 6kg wall ball while the competition weight was 4kg, which made it feel much easier on the day. Similarly, I used a 20kg sandbag or 16kg kettlebells for walking lunges compared to the 10kg sandbag in the race; training with the extra resistance really pays off.
Next, have a clear plan with your partner. Play to each other’s strengths. If one of you excels at the SkiErg, then let them take the lead there so the other can recover. Communication plays a huge part; you are a team.
Another big one: study the course layout. Know how many laps you need to run before each station and where everything is positioned. Trust me, this can save you from costly mistakes (like ours in Malaga!).
Nutrition and hydration are also crucial. Make sure you’re fully hydrated before the race; electrolytes can really help. During the event, take advantage of water stations and consider using an energy gel to keep your fuel levels up. Kara and I kept ours in our socks, simple but effective and I promise they will come in handy.
Finally, don’t skip your warm-up. Aim to start warming up around 30-45 minutes before your race. Go through each movement pattern, mobilise properly and get your muscles fired up so you’re ready to perform from the start. This won’t only help warm up the body, your mindset gets fired up too and ready to race!
Overall, HYROX has pushed me in ways I didn’t expect, physically and mentally. It’s tough and it’s intense, but it’s also incredibly rewarding. The feeling after completing a race is so empowering! Whether you’re a seasoned athlete or just looking for a new challenge, I can’t recommend it enough.
And as for me? I’m already thinking about the next one.
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