If your social media feeds are anything like mine, then between the baby and engagement announcements and marathon pics, a new trend has been slowly emerging. It usually involves photos of people looking gloriously exhausted next to a heavy sled or a wall ball station. The trend is HYROX, the latest fitness competition that gives weight-lifters a chance to race without running 20+ kilometers.
In 2025, we saw a massive surge in interest, but 2026 feels like it is officially the year HYROX goes mainstream in North America. With the 2025/26 season hosting over 100 races globally—including the highly anticipated expansion into Ottawa, Toronto, and Vancouver—it’s time we talk about why this race is specifically resonating with women and how you can get started without feeling intimidated.
What is HYROX, Exactly?
HYROX is a multi-exercise race, requiring a combination of strength and endurance. HYROX isn’t an acronym, but instead the result of combining “hybrid” and “rockstar”.
Think of HYROX as the perfect middle ground between a marathon and a functional strength circuit. The format never changes, which is its secret sauce. Whether you race in Madrid, New York, or Ottawa, the course will always be the same:
- 1km Run
- Station 1: 1000m SkiErg
- 1km Run
- Station 2: 50m Sled Push
- 1km Run
- Station 3: 50m Sled Pull
- 1km Run
- Station 4: 80m Burpee Broad Jumps
- 1km Run
- Station 5: 1000m Rowing
- 1km Run
- Station 6: 200m Farmers Carry
- 1km Run
- Station 7: 100m Sandbag Lunges
- 1km Run
- Station 8: 75–100 Wall Balls
The best time for men is currently 54 minutes, held by world champion Hunter McIntyre. Megan Jacob holds the record for women at 59 minutes, averaging about 7.3 minutes per station.
The “Performance Over Aesthetics” Shift
As someone who never really bought into the CrossFit trend because it felt too extreme and bordered on being unsafe, I was actually pleasantly surprised when I saw the format of a HYROX race. It feels appropriately challenging and the perfect way to test someone’s fitness who has been doing a mix of training styles (weight lifting and cardio).
I’ve seen friends compete via Instagram stories, and even watched a HYROX training class at the local sports dome, and in both instance,s my interest in the event has piqued. Particularly with the group of people who were participating in the weekend training course. There were, of course, people who looked like intense athletes, but there were also plenty of folks who looked like they were taking this on as a new fitness challenge.
Again, even though the format may seem intense and it is certainly challenging, it feels like an accessible challenge and a great way to show people what they are capable of – no matter if they fit societies phsyical standard of fitness.
It shifts the focus from how your body looks to what your body can do. For years, women’s fitness was marketed as a way to “shrink.” In 2026, the trend is about exploring just how capable your body is – and I love this. When I was working as a personal trainer, this was all I wanted to convey to my clients, and every session was about helping them embrace just how capable and awesome their bodies were/are.
With HYROX, every station is designed to rewire how you think about the exercise. When you’re running between stations, your goal is to get to the next station as quickly as possible. You’re not worried about how many calories you’re burning in that 1KM run.
When you’re training for a sled push, you aren’t thinking about burning calories; you’re thinking about the power in your glutes and the mental grit required to move that weight.
That shift in mindset is where true body confidence is built.
Why It’s Booming in Canada
Canadians have always loved “hybrid” fitness (look at the success of our local run clubs!), but HYROX offers a structured way to compete. With major Canadian hubs like GoodLife Fitness now incorporating HYROX-specific equipment and classes, the barrier to entry has never been lower.
The community aspect is also huge. You can race as an Individual, in a Doubles team (grab your bestie!), or as a Relay. This takes the “scary” out of the competition and turns it into a social event.
How to Start Training (The “9-5” Friendly Approach)
Another benefit of this style of competition is that you don’t need to live in the gym to prepare for your first race. 50% of the race is running, so your training should be a 50/50 split of cardiovascular work and functional strength.
Here are 3 changes you can make to your existing workout routine that will help prepare you for your first HYROX:
- The “Compromised” Run: This is the most important part of HYROX prep. It means running when your legs are tired. Try doing a 1km run, followed by 20 lunges, and immediately going back into another 1km run. It teaches your heart rate to settle while you’re moving and improve recovery between exercises.
- Master the “Big Three”: Sled pushes, lunges, and wall balls. These are the stations where most people lose time. You don’t need a sled every day. Weighted squats and walking lunges can go a long way here. High rep leg presses (15+ reps) can also be a great way to strengthen the muscles used in these exercises, while also training your endurance.
- Don’t Forget the “Ski” and “Row”: These are the stations that catch runners off guard. They require upper-body endurance that most traditional runners lack. Not every gym has the sky and rowing ergs, but you can train these muscles on lat pull down machines or a cable set-up. And again, high-rep leg presses paired with high rep seated rows can help prepare the muscles for the row stations.
Is It for You?
If you can jog 5km (at any pace) and you aren’t afraid to pick up a kettlebell, you can do a HYROX. The average completion time for the Women’s Open division is around 90–105 minutes. Remember – it’s not really supposed to be a sprint; it’s a test of steady, consistent effort.
As we look toward the 2026 race season in Canada, my goal for you is to stop asking “Am I fit enough?” and start asking “What could I accomplish if I gave myself 12 weeks to train?”
If you’re in Canada, the first HYROX event of the year will be held in Ottawa the weekend of May 15 – May 17. If you’re in the US, there are 6 confirmed events this year, and I am sure more will be scheduled as it continues to build in popularity.
Riley Pearce 
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