Get HYROX Ready - Dymphy Fit - Personal Trainer & Coach Amsterdam

Get HYROX Ready: Build Endurance, Strength, Confidence, and Strategy for Your First (or Fastest) Race

I was first introduced to HYROX back in 2021 when my former coach Simon competed individually at HYROX in the RAI Amsterdam. My reaction? “This is NOT for me. It’s way too much running!” Flash forward two years and guess what? I completed my first HYROX Individual Pro. Oh, how things change! Since then, I’ve also competed in HYROX Doubles with my husband Kevin—an incredible experience that pushed us both. My personal focus has been on improving my running speed, since my CrossFit background gave me a solid advantage in the functional exercises. My personal and professional experience helped more than 10 Dymphy Fit athletes to perform in a HYROX event in the last years!

In this blog, you’ll learn what HYROX is, why it’s so popular, how to train for it, what to expect on race day, and how we support our athletes at Dymphy Fit to get competition-ready—both physically and mentally.

What is HYROX?

HYROX is a global fitness race designed to test both strength and endurance. It follows a unique format: 1 km run + 1 functional workout, repeated eight times. That means 8 kilometers of running, each followed by a workout station:

SkiErg
Sled Push
Sled Pull
Burpee Broad Jumps
Rowing
Farmers Carry
Sandbag Lunges
Wall Balls

Between each run and workout station, there’s a transition area known as the “ROX Zone”. This section counts too—you’re expected to keep moving and run through it, adding up to an extra 2 km. Combined with the 8 main runs, that brings your total running distance to 10 kilometers.

HYROX has different categories. You can race individually or as a team (Men/Women/Mixed). There are also different categories: Open, Pro (heavier weights), and Doubles. HYROX was founded in Germany in 2017 and has since exploded in popularity—now held in over 30 cities worldwide!

Where does the name come from?

“HYROX” is a combination of “HY” for hybrid and “ROX” for rockstar athlete—blending endurance and power into one unique fitness challenge.

Why is HYROX so popular?

It’s the perfect mix of running and functional strength. The event is standardized, so you can compare your time across cities and countries. It’s accessible for all fitness levels, but tough enough to challenge even the fittest athletes. Plus, the energy on race day is unmatched—loud, sweaty, and electric.

How to train for HYROX

Start by identifying your strengths and weaknesses: Are you a strong runner but struggle with heavy sleds or wall balls? Or are you strong in the gym but gassed out on the runs?

Based on your profile, structure your training accordingly:

Train 3–5x per week
Include both running intervals and functional strength circuits
Focus more on your weaker element while maintaining the other

At Dymphy Fit, we can write a personalised HYROX training program tailored to your needs, and help you work on technique during 1-on-1 personal training sessions. We also coach you in your mental prep: how to deal with race-day nerves, how to find the best pacing strategy, and how to bounce back from setbacks with confidence.

If you’ve already done 1 or more HYROX races and you’re interested in comparing your results with others’, or compare your own results over time, make sure to check out this website. Together we can analyse your strengths and weaknesses, and program and strategise accordingly.

Want to improve your technique on the SkiErg? Watch Dymphy’s instructional video below (in Dutch):

Team Dymphy Fit goes HYROX!

Many of our athletes have stepped up to the challenge:

Ilanit (4 races)
Rik (3)
Ylfa (2)
Manon, Hanna, Jasper, Jos, Roy, Juliette, Steffie, and Kevin (1 each)
And now Claire is preparing for her first HYROX Doubles!

At Gym Base, we’re fully equipped for HYROX prep: SkiErg, Rower, sleds, wall balls, sandbags, and more. Whether you’re racing solo or with a partner, this is the perfect place to train.

Will you be next to take the challenge?

Find your next HYROX event here.

Dymphy has been a fitness enthousiast since 2008 and has been working as a personal trainer since 2013. She knows better than anyone the mental challenges of “the couch magnet” where you prefer to sit on the couch after a long day at work rather than train or thoughts such as
“I can also have a nice glass of wine tonight instead of training.”

She is fascinated by the psychological and physiological principles that underlie this. In a nutshell:

Motion leads to emotion. You produce happiness hormones dopamine and endorphins. Exercise instantly makes you feel better!

She works with different methods to get you moving. Interested? Book your free trial session now.

START NOW WITH WORKING OUT