Despite its meteoric rise, HYROX is far from becoming over-commercialised, according to local Pro athlete Matt Stone.

The PUMA-sponsored athlete and Dis-Chem Living Fit ambassador believes the sport is still growing organically, and that it will never grow old or get boring. 

“HYROX is a fun, community-based form of exercise that is easy enough for your average person in the gym, but is challenging enough to provide a real test of fitness for every serious athlete,” shares Matt.

“For these reasons, I believe the sport will just get more competitive, which will keep driving its growth.”

Getting Hooked on HYROX

That’s good news for anyone who still wants to give the globally renowned fitness race a try. 

This adrenaline-fuelled event combines functional fitness and endurance, as participants run 1km, followed by one functional workout station, repeated eight times. 

Each station requires participants to perform a different exercise, including SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmer’s carry, sandbag lunges and wall balls.

Participants can compete solo in the HYROX Open or Pro category, share the load with a partner in the HYROX Doubles, or grab three friends and take on the HYROX Relay.

Common Training Mistakes

For anyone looking to tackle a HYROX race for the first time, or for experienced athletes looking to improve their times, Matt offers a few important insights.

While specificity is important – training specific movements or exercises for each station – Matt says athletes typically spend too much time on the rowing machine.

“There are many functional exercises that can make you a better rower without spending hours training on the rowing machine.”

These exercises focus on your upper body and core, offering functional carry over into other HYROX exercises. 

“Many athletes also like to load up the sled, but pushing and pulling heavier weights should not come at the expense of technique.”

However, the biggest training mistake that Matt sees in the gym is athletes doing too many HYROX race simulations. 

“Race-specific simulations can help athletes become familiar with the flow and demands of competition to better prepare for the pacing and structure of HYROX events, but this shouldn’t dominate their training.”

Matt splits his training between running and strength training, with a lot of hybrid movements that make him better at the specific HYROX exercises. 

Lessons in Racing

When it comes to race day, Matt says proper hydration and fuelling can make or break your performance. 

“Before a race, I fuel up with carbs, electrolytes and water. After the race I get more electrolytes and carbs to help replenish my body and focus on protein for muscle repair.”

One mistake Matt cautions athletes about on race day is underestimating the SkiErg. 

“It’s the first station, so it’s easy to go full gas and empty the tank without thinking about the other stations that lie ahead.”

While physical preparation is key to a solid race-day performance, Matt stresses that athletes also need to master the mental aspect of competition.

“My first race in Qatar taught me an important lesson – to calm down, stop overthinking things, and just take each station as it comes.”

Athlete stats:

  • Name: Matthew Stone
  • Career: Hybrid Coach
  • Age cat: 30-34
  • Sponsors: PUMA, HYROX SA & Dis-Chem Living Fit ambassador
  • IG: @Matthewstone