Is Hyrox really for everyone?

We train in waves. Endless rounds, circuits, and constant effort. We seek to burn, pace and push beyond comfort. But for a long time, no real venue existed for that kind of training. There is no starting line, no finishing line, no way to compare yourself to others in the world.

That was until Hyrox turned daily fitness into a race.

But for those new to the world of hybrid racing, many may be wondering who the hell Hyrox was built for.

What is Hirocks?

At its core, Hyrox is a global indoor fitness competition that combines running with functional training stations. The format is simple but difficult. Participants are set to run 1 km and then perform one workout station. Repeat this 8 times with 8 different exercises.

The structure is the same all over the world. Whether you compete in Bangkok or anywhere else around the world, the race remains the same. This standardization allows athletes to track their performance around the world, culminating in the season-ending World Championships.

The rise of hybrid racing

“I think the reason Hyrox has grown so quickly is because we are capitalizing on some big trends,” says Jack Thomas, founder of BASE Bangkok Gym. “Running is a very popular and functional fitness [a type of workout geared towards better function when performing everyday tasks] has been growing for over a decade and combines two things people are already doing. ”

But growth isn’t just about timing. It’s about accessibility.

Unlike the more technical fitness field, Hyrox removes barriers to entry. Movement is simple and equipment is minimal. This makes the learning curve much gentler than similar sports such as CrossFit. “There’s nothing overly technical,” Thomas explains. “People see that and think, ‘I can do this.'”

Its accessibility extends to its format as well. With options such as singles, doubles and relay races that allow participants to spread the load, Hyrox provides an easy entry point for beginners while challenging experienced athletes. There are also professional and open divisions for men and women, allowing participants to compete at a level that suits their abilities.

What’s hard not to mention about Hyrox is the strong sense of community it has built. From group training sessions to international race trips, the sport thrives on shared experiences, and even spectators become part of that collective energy.

“When people join a community, they feel like they’re part of something,” says Francis Lee, founder of the Cybrid Training Center. “Then they start collaborating and competing, and that’s why they’re growing so much.”

where to train

In Bangkok, gyms such as BASE offer structured Hyrox-specific training programs and are officially affiliated with the Hyrox brand. Their classes range from strength training and conditioning sessions to full race simulations, using the same equipment used in competitions such as ski ergs, row ergs, sleds, and wall ball targets to closely recreate race conditions.

For those looking for a more immersive experience, Sam Roi Yot’s Hybrid Training Center offers a retreat-style environment. Athletes, along with a global community of fitness enthusiasts, follow full-day training schedules that include running, functional training, and even Muay Thai. Many are digital nomads who fly in from all over the world for weeks or even months at a time.

What’s particularly appealing about Hyrox is its flexibility. A dedicated gym can provide structure and community, but much of your training can also be done independently. Running can be done outdoors, and station exercises such as lunges, carries, and conditioning work can be adapted to most standard gyms or even home setups with minimal equipment.

Training for the race

However, balancing all the elements of hybrid training is not easy.

“When I switched to hybrid training, I had to change my entire system, especially my running,” says athlete and personal trainer Chokchat Ngoensap. “At first I was in shock. It felt like my muscles were disappearing. I was tired all the time and my heart rate increased rapidly.”

The transition can be especially difficult for athletes who come from bodybuilding or a traditional gym routine. Hybrid training requires you to confront your weaknesses rather than relying on your strengths, and this requires physical and mental adaptations.

Endurance is key. “Hirocks is a sport where pacing is important,” Chokchat explains. “If you mess up your pace early on, it affects the whole race.” Training usually evolves over time. Many athletes maintain a balance of strength and endurance in the offseason, then transition to more running and conditioning as competition approaches.

Who is it for?

Simply put, almost everyone.

Hyrox’s demographics are incredibly diverse, from first-time gym goers to international elite athletes. Participants range from late teens to those in their 50s, and many are working adults.

“I think Hyrox is suitable for people of all walks of life and of all ages,” says Chokchat. “You don’t need advanced techniques; you can get started step by step.”

Inclusivity is also one of the hallmarks of the sport. From relay formats to adaptive divisions, Hyrox has created a space for a wide range of participants. As Lee points out, the competitors he has shared the course with include athletes in wheelchairs and those with physical disabilities, reinforcing the idea that the sport is indeed for everyone who wants a challenge.

Why Bangkok?

Hirox continues to grow globally, but Bangkok has particularly strong conditions for expansion.

The city’s fitness scene is rapidly developing, with increased interest in group training and performance-based workouts. It is also a regional travel hub, making it easier for athletes from all over Asia to compete. Affordable accommodation, accessible transportation, and an active social scene add to its appeal as a racing destination.

“There is a culture of openness to trying new things,” Chokchat added. “And the number of participants from overseas is also increasing.”

Admission fee

Despite its ease of use in training, the cost of participation in competitions remains controversial. At the most recent Bangkok event on March 20, participation fees were approximately (depending on exchange rates) 4,100 baht for individuals, 8,200 baht for doubles, and 10,512 baht for four-person relay teams.

But demand shows no signs of slowing down.

When asked if he thought the price was too high, Lee said: “If you look at this event, no matter which country it’s held in, it’s still selling out. You could argue that the price is still too low because there’s demand.”

Participants are increasingly flying internationally to compete, in some cases more frequently than traditional running events.

The future of Hirocks

Marathons still dominate in terms of number of participants, but hybrid races are quickly catching up.

“Hyrox and hybrid racing are growing rapidly,” Thomas says. “But we still have a long way to go to reach major marathon fame.”

Looking ahead, there is even talk of hybrid racing entering the Olympics (rather than as Hyrox itself) as a standardized form that combines running and functional fitness.

But for now, the appeal lies elsewhere. It lies in the ability to transform daily training into something measurable, communal and competitive. After all, Hyrox isn’t just about finishing races. It’s about proving that all those rounds, circuits, and relentless sets were ultimately leading somewhere.