If you’re training for your first HYROX or just getting curious, this HYROX terms for beginners guide will help you understand the language, stations, and what to expect on race day. At OTAC in Fort Collins, we’ve seen a growing interest in HYROX, and we’re here to help you feel prepared.
What Is HYROX?
HYROX is a global fitness competition that combines running and functional movement into a single race. You complete 8 workout stations, each one paired with a 1K run. It’s open to all fitness levels and gaining popularity across Fort Collins.
HYROX Race Format Overview
Each athlete completes the following sequence:
- 1,000-meter run
- Workout station
- Repeat x8
You can race as an individual, pair, or relay team.
HYROX Terms for Beginners: What You’ll Hear and See
Here’s a breakdown of common HYROX words and phrases you might hear in training or on race day:
Key HYROX Terms & What They Mean
Sled Push / Sled Pull
You push or pull a heavy sled over turf for a set distance. Expect it to challenge your legs and lungs.
Ski Erg
A machine that mimics Nordic skiing. You’ll pull handles downward in a rhythmic motion to complete a set number of calories.
Farmers Carry
Pick up heavy kettlebells or dumbbells and walk for distance or time. Focus on grip strength and posture.
Wall Balls
A full squat into an overhead medicine ball throw against a 10-foot target. Expect this to feel like the “grand finale” of the race.
Burpee Broad Jumps
Drop into a burpee, then jump forward. Repeat until the designated distance is complete.
Sandbag Lunges
Lunges while holding a weighted sandbag. Usually done for distance, with an emphasis on stability and pace.
Row / Row Erg
The same machine you may see in CrossFit. You’ll row for calories at a steady pace as part of the workout lineup.
Other Helpful Phrases to Know
- Doubles: A team division where you and a partner split the work.
- Relay: Four-person teams with each member doing 2 stations and 2 runs.
- Pro Division: Heavier weights, meant for competitive athletes.
- Open Division: Standard weights and a good starting point for most people.
Want to Train for HYROX in Fort Collins?
At OTAC, we host weekly HYROX-style classes where you can practice the exact stations you’ll see on race day. Classes are beginner-friendly, coach-led, and designed to build your strength and stamina over time.
