Hyrox: The Rise of Fitness Racing and How to Get Race-Ready
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Time to read 7 min
The Race Redefining Endurance
Hyrox is a global fitness competition that’s taken the world by storm — and now it’s landed in Singapore. Originating from Germany in 2017, Hyrox is a high-intensity endurance race designed for everyday athletes. It combines functional fitness with running, creating an exciting challenge that’s as much about mental grit as physical strength.
Hyrox Singapore has quickly gained traction, with local athletes, gym-goers and competitive runners all jumping into the action. As more people in Singapore train for Hyrox events, the demand for better recovery, resilience and performance support is growing too — and that’s where The Age Defence System comes in.
Table of contents
What is Hyrox? Why is Hyrox popular in Singapore? Why Hyrox Matters for Fitness in Singapore How It Works: Your Guide to Training for Hyrox 1. How Does a Hyrox Race Work? 2. Incorporate Functional Training into Your Routine 3. Build Your Endurance for Hyrox 4. Support Recovery with The Age Defence System Local Insights: Hyrox in Singapore Helpful Tools and Resources Frequently Asked Questions
What is Hyrox?
Hyrox is a unique race format made up of:
8 rounds of 1 km running
8 functional workout stations in between
These workouts include sled pushes, burpee broad jumps, rowing, wall balls and more. What sets Hyrox apart from CrossFit or marathons is its consistent structure — no surprises, just one well-rounded, repeatable challenge.
Athletes compete individually or in teams, and there are categories to suit beginners through to pros.
Why is Hyrox popular in Singapore?
Hyrox is a global fitness race that blends running and functional workouts. It’s popular in Singapore because:
It offers a standardised format for all fitness levels
It's a full-body test of endurance and strength
Singapore hosts regular Hyrox events, attracting a growing fitness community
It's accessible — no complex lifts or gymnastics required
Why Hyrox Matters for Fitness in Singapore
Hyrox is more than just a race. It’s a movement that bridges the gap between gym workouts and real-world performance. In Singapore, where health and wellness are top priorities, Hyrox is hitting the sweet spot for:
Time-starved professionals who want efficient training
Weekend warriors looking for a new challenge
Gyms and clubs offering structured Hyrox-specific training
It’s also a spectator-friendly event that builds community around fitness.
How It Works: Your Guide to Training for Hyrox
Photo by Leo Lee.
1. How Does a Hyrox Race Work?
Each Hyrox race follows a fixed structure that’s the same worldwide. This means no surprises, just consistent challenges every time you compete. Here’s the breakdown:
Run 1 km
You’ll start with a 1-kilometre indoor run. It’s not about sprinting — pacing is key. Think of it as the steady rhythm that keeps you moving between stations.Complete a Functional Workout Station
After each run, you’ll go straight into a high-intensity exercise station. These workouts target different muscle groups, combining strength, endurance and functional movement.-
Repeat This Sequence 8 Times
In total, you’ll complete 8 runs and 8 functional workouts. The order stays the same at every event:1 km Run
Sled Push
1 km Run
Sled Pull
1 km Run
Burpee Broad Jumps
1 km Run
Rowing (1,000 m)
1 km Run
Farmers Carry
1 km Run
Sandbag Lunges
1 km Run
Wall Balls
It’s a full-body test of power, stamina, speed and recovery. Whether you’re racing solo, as a pair, or part of a team relay, every station pushes your limits in a different way.
Pro tip: Your ability to recover quickly between stations can make a huge difference in your final time. That’s why proper training, pacing, and recovery tools like The Age Defence System can give you a real edge.
2. Incorporate Functional Training into Your Routine
To prepare for a Hyrox race, your workouts should focus on a mix of cardio, strength, and functional movement . It’s not just about running. You’ll need to build strength and stamina across different muscle groups to move efficiently through each station. Here’s how to structure your training:
Sled Work (Push and Pull):
Build lower body and core power by training with weighted sleds. Mimic race-day movements by pushing heavy sleds for short bursts, and practising pulls using a rope or TRX. This is a great way to improve explosive strength and grip endurance.
Rowing:
Use a Concept2 rower or similar machine. Practice 500 m to 1,000 m intervals to build cardiovascular fitness while engaging your upper back, legs and core. Rowing is a direct Hyrox station, so technique and pacing are key.
Kettlebell Training:
Focus on exercises like kettlebell swings, farmer's carries, goblet squats and deadlifts. These help you develop grip strength, shoulder stability and hip power — all essential for stations like the Farmers Carry and Sandbag Lunges.
Bodyweight Movements:
Include burpees, lunges, air squats, push-ups and wall balls. These movements build muscular endurance and mimic the kind of full-body effort you’ll need in the race. Practise burpee broad jumps to match the specific Hyrox challenge.
Circuit Style Workouts:
Combine these exercises into circuits or interval-based training (e.g. EMOMs or AMRAPs) to simulate race intensity and train your body to recover quickly between efforts.
By adding these exercises into your weekly training plan, you’ll not only get stronger and faster — you’ll build the exact skills needed to crush your next Hyrox in Singapore.
3. Build Your Endurance for Hyrox
Running makes up half the Hyrox race — a total of 8 km , split into eight 1 km intervals between each workout station. It might sound simple, but under fatigue, even short runs can feel like a marathon. That’s why building a solid cardio base is just as important as strength training.
Here’s how to improve your running performance for Hyrox:
Interval Running
This involves short, intense efforts followed by rest or light jogging. For example, 6 x 400 m sprints with 90 seconds rest between each. Intervals train your body to recover quickly, which mirrors the stop-start feel of Hyrox. They also help boost your speed and VO₂ max.
Tempo Runs
These are medium-length runs at a “comfortably hard” pace — faster than a jog, but sustainable for 20 to 30 minutes. Tempo runs improve your lactate threshold , which means you can hold a higher pace for longer without burning out. Perfect for controlling your effort across all 8 running rounds.
Long-Distance Jogging
Adding one easy-paced, longer run (e.g. 5–8 km) each week builds endurance and aerobic capacity. This is your foundation — it helps you stay strong through the entire race without gassing out halfway.
Race Simulation Runs
As your Hyrox Singapore race gets closer, practise 1 km run + functional exercise blocks in training. This gets your body used to the transitions, helping you pace smarter on race day.
Consistency is key. Mix up these running styles 3 to 4 times a week and track your progress. Whether you’re a seasoned runner or just getting started, the goal is simple — run smart, recover fast, and stay strong between stations.
4. Support Recovery with The Age Defence System
Photo by Ketut Subiyanto.
Training for Hyrox isn’t just tough on your muscles — it puts serious stress on your joints, immune system and recovery ability. Between heavy sled pushes, high-rep wall balls and repeated 1 km runs, your body takes a beating over weeks of preparation.
The Age Defence System by For Youth is designed to help you recover faster, restore energy, and stay at the top of your game.
Formulated with scientifically backed ingredients, it’s designed to help your body perform at its best — and bounce back faster after every workout. Here's how it works:
Reduces Post-Workout Stress
Glutathione helps athletes recover faster, feel less tired, and perform better by reducing stress on the body and improving oxygen use and blood health.
Boosts Cellular Recovery
The Age Defence System contains NMN, which boosts NAD⁺ levels to support energy, reduce muscle fatigue, and improve performance.
Better Performance & Recovery
Hyrox training is tough, and The Age Defence System with spermidine helps speed up recovery by supporting cell clean-up through autophagy and protecting muscles from exercise-related damage.
Promotes Anti-Inflammatory Support
With anti-inflammatory ingredients like curcumin, it helps manage inflammation caused by intense functional workouts, reducing downtime and keeping you consistent.
Built for Consistency and Longevity
Whether you're prepping for your first Hyrox in Singapore or chasing a PB, long-term resilience matters. The Age Defence System supports sustainable training , so you don’t burn out or break down halfway through your plan.
Training hard is essential. But recovering smarter is how you stay on track and ahead of the pack. Add The Age Defence System to your routine and give your body the support it needs — not just for race day, but for every day you train.
Local Insights: Hyrox in Singapore
Photo by Ketut Subiyanto.
Singapore has emerged as a regional hotspot for Hyrox in Asia. With events hosted at iconic venues like the Singapore Indoor Stadium and popular with local gyms like Fitness Bravo, The Strength Yard and others, it’s easier than ever to prepare for a Hyrox race.
The community is growing, with local training camps, meetups and Hyrox-specific classes now common.
For updates, check the official Hyrox Singapore website or follow them on Instagram.
Helpful Tools and Resources
The Age Defence System – for advanced recovery and performance support
Frequently Asked Questions
What is Hyrox?
Hyrox is a fitness race combining 8 rounds of 1 km running with 8 functional exercises like sled pushes, rowing and wall balls. It’s suitable for all fitness levels.
Is Hyrox in Singapore?
Yes! Hyrox launched in Singapore in 2023 and now hosts regular events. Training hubs and gyms across Singapore are also offering Hyrox-focused workouts.
How can I train for Hyrox in Singapore?
Join Hyrox-affiliated gyms, build up your endurance, and focus on functional strength. Use products like The Age Defence System to support recovery.
What is The Age Defence System?
It’s a supplement that helps reduce joint stress, improve cellular recovery and support overall athletic performance — ideal for anyone training for events like Hyrox.
Is Hyrox only for elite athletes?
No! There are entry categories for all fitness levels, including doubles and relays.
Do I need special equipment to train for Hyrox?
Most functional gyms in Singapore have the basics. No need for complex gear.
How long should I train for Hyrox?
8 to 12 weeks is ideal. Consistency matters more than intensity.
