Sign Up for HYROX Cape Town
South Africa ’ s first global HYROX race takes place in Cape Town on the 21st September 2024 , with races in Johannesburg ( November ) and Durban ( early in 2025 ) currently being planned . Here ’ s more info on what to expect .
The HYROX race comprises of 8x1km runs with eight workout stations splitting them . The standardised racing format is almost always in an indoor arena or stadium , with the running loops around an internal workout zone from functional fitness stations one to eight . The requirements are always exactly the same , in the same order , for each HYROX :
1 . |
1km Run |
2 . |
1000m Ski Erg ( on Concept2 Ski Erg ) |
3 . |
1km Run |
4 . |
50m Sled Push ( 102kg to 202kg *) |
5 . |
1km Run |
6 . |
50m Sled Pull ( 78kg to 153kg *) |
7 . |
1km Run |
8 . |
80m Burpee Broad Jump |
9 . |
1km Run |
10 . |
1000m Row ( on Concept2 Rower ) |
11 . |
1km Run |
12 . |
200m Kettle Bells Farmers Carry ( 16kg to 32kg *) |
13 . |
1km Run |
14 . |
100m Sandbag Lunges ( 10kg to 30kg *) |
15 . |
1km Run |
16 . |
100 / 75 ** reps Wall Balls ( 4kg to 9kg *) |
* Weights vary by category . |
** Reps vary by category |
Participants can choose between a variety of racing categories , from Singles to Doubles and Relays , including same sex and mixed teams . There are also Open and Pro divisions that differ in weights per station , as well as different age categories , making the sport accessible to all athletes . The elite athletes finish a HYROX race in less than an hour , whereas the average time across all age categories is usually around 1.5 hours . Good news is HYROX races don ’ t have a cut-off time limit , which is why most races have a 98 % race completion rate .
GIVE HYROX RACING A TRY
There are currently 47 HYROX Affiliate Gyms around South Africa , and most have open days and offer free trial sessions . Also , look out for events like HYROX United or HYROX PFT ’ s at local HYROX Affiliated Gyms , with both being open days for non-members to come test themselves in a fun and communitybased atmosphere . HYROX United is a toned-down race simulation at differing percentages of race distance , while HYROX PFT is a global ranking system Physical Fitness Test , and points you towards what category of HYROX racing you should be entering .
Naturally , with race experience , everyone gets faster , thanks to better training prep , better understanding of what is required , and better judgement of pacing during the race . So , if you would like to check out the HYROX Community in your area for a more focused experience , head over to www . hyroxsa . com for more info .
DON ’ T KNOW WHICH RACE TO ENTER ?
It ’ s up to you what you want to race , but this simple guide may be of some help in making your choice .
1 Beginner :
• Relay – grab three friends and enter the relay , where you will only complete 2 x runs and 2 x workout stations each
2 Intermediate :
• Doubles – can be Male / Male , Female / Female or Mixed Doubles , and you will both complete all the running together , but share the workout stations ’ load .
• Singles Open Division – either Male or Female solo race with same distances , but lighter weighted stations than Pro Division .
3 Advanced :
• Singles Pro Division – the pinnacle of HYROX Racing , with the same race distances as other categories , but with 25 % to 40 % heavier weighted workout stations .
HYROX Cape Town Entries Here !
Entries for the HYROX Cape Town event are currently available at the following rates :
• Singles – R1300pp
• Doubles – R1200pp
• Relay – R600pp
Click here to enter , and note that Modern Athlete readers will qualify for a special 10 % discount if you use this code : CAM-10 .
Fast , frenetic and fun will be the order of the day come 21st September . Get your entry in now ! ( PS : HYROX SA is also looking for judges 59 and volunteers for the event , so please check out the website if you are interested .)