HYROX London 2024: What It’s Really Like to Compete
fitness, circuit
There’s no better way to end the year than by pushing your limits with a new challenge! I took on my first HYROX circuit at F45 London’s Season 24-25 — and what an incredible experience it was.
The event was a spectacle of functional fitness, bringing together athletes, fitness enthusiasts, and spectators for three action-packed days. Reflecting back, it wasn’t just about the competition but also about testing limits, adapting to challenges, and simply soaking in the atmosphere of a brilliantly organized event.
After finishing the triathlon season in September, I jumped straight into HYROX training and simulations once a week, following my plan for the Men’s Open. If everything had gone as planned, my HYROX time would likely have looked different.
In mid-October, I sprained my ankle during track intervals, which set back my schedule. Despite this, I still completed the simulations, though not at my usual level, especially the running leg. I decided to assess my progress as the race neared and would pull out if necessary.
Thankfully, my ankle improved, and I was able to do a solid simulation, including running, the week before the event. But nothing could have prepared me for the jarring reality of the sled push. I had trained for it, of course—just not with the right weight.
The moment I leaned into it, expecting the usual resistance, I was met with a crushing stillness. Panic flickered. Had I underestimated this entire challenge? But before we get there, let me give you a glimpse of what this circuit is all about.
What Makes HYROX Unstoppable?
What we particularly love about the HYROX circuit is its innovative business model. In recent years, it has gained significant popularity and traction by creating a unique platform where athletes from diverse disciplines — such as triathletes, marathon runners, ultramarathoners, and CrossFit athletes — can compete together.
No other event brings all these categories of athletes into a single competition. While these activities can be pursued separately in individual events, HYROX is the only one that seamlessly integrates functional fitness with endurance in a race format.
Its business model has proven successful by combining these distinctive characteristics with the allure of travel to some of the most beautiful cities in the world, offering the perfect formula for a workout-travel experience.
A Quick Look at HYROX’s History
HYROX, born in Germany in 2017, was designed to combine endurance and strength activities. Unlike other obstacle courses, HYROX features eight functional fitness stations, each separated by 1 km runs, making it a standardized and inclusive event for athletes of all levels.
Over the years, it’s gained a massive following, with events held worldwide, and London’s HYROX series lived up to the hype. The race structure consists of 8 fitness stations interspersed with 1 km runs between each station, for a total of 8 km of running and 8 workout challenges. Here’s a short breakdown of the structure:
SkiErg (1000m)
Sled Push (varied weight based on division)
Sled Pull (similar weight variation)
Burpee Broad Jumps (80m)
Rowing (1000m)
Farmers Carry (2 kettlebells over 200m)
Sandbag Lunges (100m with a weighted sandbag)
Wall Balls (100 reps)
The race is designed to test strength, endurance, and mental grit. The intensity and weights differ depending on your category (Pro, Open, or Doubles).
Entering the Arena: Setting the Stage
I knew this race wasn’t about setting records. My goal was simple: to experience HYROX firsthand, manage my ankle carefully, and enjoy every moment.
With no expectations, I arrived 15 minutes before my 11:30 start time, quickly dropped my bag, and warmed up for the first run. What struck me immediately was how well the entire event was organized.
From collecting the wristband to the bag drop, everything flowed smoothly, minimizing stress and confusion. Clear signage, helpful staff, and a well-thought-out layout made it easy to stay focused on the race itself.
The stations were arranged in a logical sequence with seamless entry and exit points for the running loops, offering plenty of space for both participants and spectators.
The British knack for organizing queues was on full display—efficient, stress-free, and impressively well-coordinated. The vibe was unmatched, blending excitement, camaraderie, and the thrill of competition into an unforgettable atmosphere.
HYROX London Venue Layout
The HYROX London event at Excel was brilliantly laid out, making navigation easy even for first-timers. The compact design featured a logical sequence of stations, with the running track looping cleanly around them. This setup made transitions smooth and minimized confusion, keeping participants focused on the task at hand.
The bag drop and warm-up zone were conveniently placed near the start, with clearly marked RUN IN/OUT points, especially useful during the initial 3 laps and the shorter 2 laps that followed. The spectator areas were also thoughtfully planned, allowing supporters to easily follow the action.
From the first station (SkiErg) to the final Wall Balls, the layout ensured a smooth, high-energy race experience while maintaining the event’s signature buzz.
Station by Station: The Real Action
Ski Erg (05.18)
The opening station was straightforward but humbling. Despite having trained on the Ski Erg before, my pace was slower than I’d hoped. In hindsight, I should have pushed a little harder — there was definitely room to improve that time.
But, given the circumstances, I chose to conserve my energy and ease into the race, focusing on settling my nerves. It was the right call at the time, but looking back, I can see where I could’ve gone faster.
Sled Push (04.07)
The pain started here. After the second run, I looked at the load and thought I’d accidentally ended up in the PRO lane. I even asked the judge, but I was wrong. Training with 125 kg instead of the race’s 152 kg was a rookie mistake.
There was no way I should’ve been pushing that weight four times 12.5 meters, especially at such a slow pace. It became a nightmare and a lesson in preparation — always read the race book.
Big thanks to the athlete next to me for the tip: slightly lifting the back legs of the sled to make it faster. He flew off, and without that, I might still be there pushing!
Sled Pull (08.27)
No doubt, this was the hardest station of them all. This station didn’t just test my strength — it tested my mind. It felt like a never-ending battle. I wanted to quit all the time I was pulling it. Plus my hands were sweating big time.
My under-training (75 kg vs. 103 kg) hit me hard, and my grip and shoulders were done halfway through. But I didn’t quit. This station taught me that power alone won’t carry you — repetition, proper technique and relentless mental grit are just as important as muscle.
Burpee Broad Jumps (10.51)
This one started rough. During training, I’d developed the bad habit of walking on my hands during rests. Naturally, I fell into the same pattern until a judge called me out with two seconds penalty. The feedback snapped me into proper form, and I completed the station, but it was a clear reminder: practice like you compete.
Rowing (06.11)
Here, a small adjustment made a big difference in efficiency. I discovered that starting each stroke with a powerful leg drive and waiting until about 90% of the leg extension before pulling with my hands was a game-changer.
In other words, avoiding doing both movements simultaneously. This approach conserved energy, kept my movement fluid, and allowed me to maintain a steady pace throughout. It wasn’t just about strength — it was about precision and timing.
Farmers Carry (01.58)
Surprisingly, this turned out to be one of my fastest and favorite stations. I discovered that actually running with the load wasn’t just slightly better — it was a total game-changer.
The momentum made the weight feel significantly lighter, and I could cover more ground in less time. Every time I slowed to a walk, the full force of the load came crashing back, making it feel twice as heavy.
Sandbag Lunges (06.47)
This station wasn’t as intimidating as I’d expected, thanks to the manageable structure—two 50-meter intervals with breaks to turn around. It felt easier mentally compared to the longer sets I’d trained for. The sandbags offered multiple grip options, which was a nice touch.
Half the time, I kept thinking about my ankle and the strain on it. The anxiety crept in gradually, fueled by the six week-long journey of walking, training, and just living with it. Each lunge came with a reminder of that struggle, making it as much a mental battle as a physical one.
Wall Balls (11.06)
Wall Balls were defined by frustration. Despite solid practice, I hadn’t trained to consistently hit the center of the target, leading to unnecessary no-reps and an extra 35 wall balls. The atmosphere was chaotic, with blasting music and a cheering crowd, adding to the sensory overload.
The noise was disorienting, drowning out the judge’s cues and making it hard to focus. What should have been a test of precision turned into a battle to stay grounded amid the madness — a wild end to an otherwise structured race.
As you reach the final station — the wall balls — a wave of relief begins to wash over you. The finish line is within reach, and the realization that it’s almost over fuels a last push of effort.
The exhaustion is real, but so is the sense of accomplishment. With every rep counted down, the finish line gets closer until, finally, it’s done.
The intensity melts away, replaced by a deep sense of satisfaction. Here you can catch your breath, soak in the atmosphere, and reflect on the effort it took to get there.
With a time of 1 hour and 50 minutes, I was happy with how I did, given my limited training due to injury. It wasn’t just about the time — it was about staying strong, adapting, and finishing.
The Activation and Recovery Zone
A standout feature of HYROX London was the Activation and Recovery Zone, located near the finish line. This area, provided by Therabody, offered everything athletes needed to cool down, recover, and prepare for the next lap.
It was a great spot to stretch, catch your breath, and recharge with high-tech gear like leg recovery pumps and bikes to ease muscle fatigue. Having all of this in one place made it easy to refocus, whether for the next round or to recover afterwards.
Favorite Station
If I had to pick highlights, the Farmers Carry tops the list, closely followed by the running segments. The runs offered a chance to reset, hear the crowd’s encouragement, and feel part of the vibrant HYROX community.
On the other hand, the Farmer's Carry is an activity I’ve always felt comfortable doing. Plus, on this occasion, I learned that actually running with the kettlebells is much easier than carrying them.
Lessons Learned
HYROX isn’t just about physical fitness—it’s also a mental game. From preparation mistakes (like underestimating the sled weights) to adapting on the fly (like adjusting rowing technique), every station taught me something new. Farmer’s Carry, for instance, where one can significantly win precious time, as mentioned above.
Given that you’re racing in a sweat-drenched environment, where gripping equipment becomes a challenge, regularly tapping your hands with chalk is a smart move. If not throughout the race, then definitely before critical stations like the sled pull and wall balls, where grip strength is non-negotiable.
The atmosphere was electric, the event superbly managed, and the camaraderie among competitors inspiring.
Final Thoughts
HYROX London 2024-25 wasn’t just a race; it was an unforgettable experience. It reminded me of the importance of preparation, adaptability, and embracing the process, no matter the circumstances.
One powerful takeaway was the realization that failure shouldn’t be seen as something purely negative or subjective. Every mistake is an opportunity to learn, adjust, and move forward stronger than before. That’s progress.
That’s a mindset shift if you truly reflect on it. Whether you’re an experienced athlete or a curious first-timer, this circuit offers something for everyone.
I’ll definitely be back, better prepared, and ready to tackle the next challenge with this new experience in mind. What’s your favorite part of this fitness race? I’d love to hear your thoughts. Let’s connect and grow together
About the Author
Razvan Chiorean is a published author of Wellness Vault and a passionate advocate of sport performance and holistic fitness, bringing forth a wealth of knowledge and insight accumulated over more than a decade of dedicated involvement in the fitness space. He’s also an enthusiastic triathlete. Whether it’s swimming, cycling, or running, Razvan champions the idea that endurance and consistent movement is essential for overall health and a resilient mind-body connection. This philosophy not only supports physical and mental well-being but also empowers individuals to flourish in a world increasingly shaped by digital convenience.
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