Hyrox vs CrossFit, Which is the Better Workout? We Spoke To An Expert

Once upon a time, getting in a good workout meant going to the gym, jumping on a treadmill, lifting some weights and calling it a day. These days, people are pushing themselves so much harder.

Everyday people are taking their bodies to the absolute limits with endless burpees, sled pulls, squats and more and paying money to compete against other people doing the exact same thing. 

Welcome to the wonderful (and gruelling) world of Hyrox and CrossFit. If you’re into health and fitness, you’ve probably heard about one or both of these. Maybe your mate has signed up for his first Hyrox race and won’t stop mentioning his running splits, or perhaps your CrossFit-obsessed colleague has started dropping words like WOD and AMRAP into everyday conversation.

And while both have earned reputations for being pretty intense, they’re quite different workouts. One is built around endurance and a predictable race format, while the other throws strength, gymnastics and conditioning into a constantly changing mix.

So, which is better? And more importantly, which one is going to help you get fitter, stronger and healthier? To find out, we spoke to performance coach Anthony Di Paolo about the differences between the two, what results you can expect and if you’re tossing up between the two, which one you should give a go first. 

Hyrox vs CrossFit At a Glance

The short answer is this: Hyrox training has the edge if you want to improve your running and endurance, while CrossFit is typically better for people who want to develop strength, power and a broader range of physical skills. 

However, neither is automatically the better workout for everyone. So here’s a quick overview of how Hyrox vs CrossFit stack up before we get into the sweaty details.

Feature	Hyrox training	CrossFit training
Main focus	Running, endurance and functional fitness	Strength, power and overall fitness
Workout style	Structured training for a set race format	Varied workouts combining different exercises
Typical exercises	Running, sled pushes, rowing, lunges, wall balls	Weightlifting, gymnastics, rowing, bodyweight exercises
Cardio	Focus on running and aerobic endurance	Mix of endurance and high-intensity cardio
Muscle and strength	Builds strength and muscular endurance	Greater focus on building strength and power
Fat loss	Effective with consistent training and nutrition	Effective with consistent training and nutrition
Beginner-friendly?	Simpler movements, but requires running endurance	Adaptable workouts, but more technical exercises
Equipment	Running shoes and functional gym equipment	Usually a CrossFit gym with specialist equipment
Best suited to	Those who enjoy endurance and working towards a race	Those who enjoy lifting, variety and learning new skills

Scroll horizontally to view full table

What is Hyrox?

Hyrox is a competitive fitness race that combines running with functional exercises. Every race follows the same format: a one-kilometre run followed by a workout station, repeated eight times.  The stations are completed in the same order at every race:

1. SkiErg
2. Sled Push
3. Sled Pull
4. Burpee Broad Jumps
5. Rowing
6. Farmer’s Carry
7. Sandbag Lunges
8. Wall Balls

There are different race divisions, including individual, doubles and relay options, with varying weights and requirements. But the basic structure stays the same, whether you’re competing in Australia or on the other side of the world. 

This format is one of the reasons Hyrox is so popular: you know exactly what you’re training for, you can measure your progress, and you’ve got a finish time to beat the next time you race.

However, Di Paolo makes an important distinction that often gets lost when people compare Hyrox with CrossFit.

“CrossFit means two things. It’s a sport, and it’s also a training methodology. Hyrox is only a sport,” he explains.

“There’s no ‘Hyrox training method’. What people do to prepare for Hyrox is hybrid training.”

In other words, Hyrox is the competition itself, while the running, strength work and conditioning you do to prepare for it generally fall under the umbrella of hybrid training. And because running accounts for such a significant portion of the event, you’d better be prepared to spend a fair bit of time pounding the pavement.

What is CrossFit?

If Hyrox is about knowing exactly what’s coming, CrossFit is about preparing yourself for just about anything. CrossFit is a training methodology built around constantly varied functional movements performed at a relatively high intensity. That means one day you might be lifting heavy barbells, the next you’re tackling pull-ups and box jumps, and the day after that you’re doing a workout involving rowing, squats and burpees until you can no longer stand. 

The exercises draw from three areas: weightlifting, gymnastics and cardiovascular conditioning. The workouts themselves change regularly, but there are structured training principles behind it. Most CrossFit workouts fall under WOD (Workout of the Day), AMRAP (As Many Rounds or Reps As Possible) and EMOM (Every Minute on the Minute).

Unlike Hyrox, where you’re preparing for a known set of exercises, CrossFit helps you develop a broader range of physical abilities like strength, speed, power, coordination, flexibility and endurance. And while CrossFit has its own competitive sport, including the CrossFit Games, you don’t need to have any intention of competing to do the training.

Hyrox vs CrossFit: What’s the Biggest Difference?

According to Di Paolo, the biggest difference between Hyrox and CrossFit training comes down to endurance versus variety.

“Hyrox is more endurance-based, and you know exactly what you’re training for,” he explains. “Every race is the same eight running segments and the same eight stations, so you can prepare for them specifically.”

CrossFit, on the other hand, is built around a much wider range of movements and physical demands.

“CrossFit is built around variety. You’re not necessarily training for known exercises, and the workouts usually run over shorter time frames at higher intensity.”

Of course, CrossFit also includes longer endurance sessions, and Hyrox training can involve some pretty brutal high-intensity workouts.  But as Di Paolo puts it, “Hyrox is a known test over a longer effort, and CrossFit is an unknown test over a shorter one.”

For the average gym-goer, this difference might help you decide between the two. If you like having a clear goal to work towards, knowing exactly what you’re training for and watching your times improve, Hyrox might be right up your alley.

But if the thought of repeating the same exercises every week sounds about as appealing as watching paint dry, CrossFit’s constantly changing workouts might be more your speed.

Which is Better for Building Muscle and Strength?

According to Di Paolo, if your main goal is getting stronger, lifting heavier weights and building muscle, “CrossFit has the edge.”

“It has more heavy lifting, Olympic lifting and gymnastics, and its shorter, more powerful efforts suit building muscle and strength.”

CrossFit workouts can include everything from deadlifts and squats to cleans, snatches, presses and weighted gymnastics movements. Hyrox, meanwhile, still requires strength (anyone who’s attempted a heavy sled push after running a kilometre will tell you that), but the emphasis is different. “Hyrox is mainly an endurance sport, so strength is part of it but not the focus,” Di Paolo explains.

Basically, you’re training your muscles to keep performing while fatigued, rather than trying to lift the heaviest weight possible. It’s also important to remember that building muscle depends on a lot more than the name of your workout. Progressive overload, adequate recovery and eating enough protein are all factors when it comes to putting on muscle, regardless of which training style you choose.

So, while CrossFit might have the advantage for strength development, neither automatically guarantees bigger muscles.

Which is Better for Cardiovascular Fitness?

If you want to improve your stamina, run faster and become someone who can climb a flight of stairs without getting puffed, Hyrox-style hybrid training is the winner. 

“Running makes up most of the race, so you can’t do well in Hyrox without a good aerobic engine,” Di Paolo explains. With eight kilometres of running spread between demanding workout stations, there’s no hiding from the cardiovascular side of Hyrox.

Training typically involves building your running endurance, improving your pace and learning how to keep moving when your legs are already feeling the effects of the previous station.

CrossFit also offers plenty of cardiovascular benefits, particularly through rowing, running, cycling and high-intensity conditioning workouts. But because its programming covers such a broad range of movements, running endurance isn’t always the priority.

“In CrossFit, not everyone has to have great cardio to do well,” Di Paolo says. That doesn’t mean CrossFit athletes can’t have exceptional endurance. But if improving your aerobic fitness is the main objective, Hyrox-focused training is likely to give that goal more consistent attention.

Which is Better for Fat Loss?

Now for the question that’s probably on a few people’s minds: which one is better for shedding a few kilos? According to Di Paolo, the answer is neither.

“For fat loss, neither one is better or worse. Fat loss comes down to your nutrition and turning up consistently, not which sport you pick.”

Both Hyrox training and CrossFit involve demanding workouts that expend a fair amount of energy, but losing body fat ultimately depends on eating in a calorie deficit over time, rather than choosing one particular type of exercise.  If you’re exercising to help put you in a caloric deficit, it’s more important to choose the training type you enjoy. If you absolutely despise running, forcing yourself through multiple Hyrox sessions every week probably isn’t going to be a sustainable strategy.

Likewise, if the thought of lifting barbells and practising handstands fills you with dread, there’s no point signing up for CrossFit simply because you think it’ll be good for fat loss.

Di Paolo also points out, however, that the different training styles can influence your overall physique. 

“The way you train shapes the body you build, and Hyrox training will push you toward a leaner, more endurance-focused build.”

That’s general information, however, and not a guarantee. Your body composition will still depend on your overall program, nutrition and individual physiology.

Which is Better for Beginners?

If you’re new to fitness, the idea of signing up for either Hyrox or CrossFit might sound intimidating. But Di Paolo reckons both can be good options for beginners.

“At the entry level they’re fairly even,” he says. “It depends on how far you want to take CrossFit.”

Di Paolo says the main difference is the technical skill required. Hyrox uses relatively straightforward movements such as running, rowing, lunges, sled work and wall balls. They’re still physically demanding, but you don’t need to master complex gymnastics or Olympic lifting techniques before you can start training.

“Hyrox is built on low-skill movements […] so in theory you can walk in and have a go,” Di Paolo explains. “For that reason I’d say Hyrox is the more beginner-friendly of the two. You don’t need a particular fitness level to start. You just need to be willing to build your running.”

CrossFit, meanwhile, introduces a wider range of technical movements as you progress. But that doesn’t mean you need to be able to perform a muscle-up or lift your body weight above your head on day one. CrossFit classes are designed to be scaled, with coaches adjusting movements, loads and repetitions to suit different abilities. 

So, if you’re a complete beginner, don’t let the intimidating Instagram videos put you off either option. Start with an introductory session, find a good coach and resist the temptation to keep up with the fittest person in the room (they’ve probably been doing this a lot longer than you have). 

Hyrox vs CrossFit: Which is Better for Overall Fitness?

If you’re looking to improve your overall fitness, both Hyrox and CrossFit are great training options. But Di Paolo reckons the decision ultimately comes down to what you’re hoping to get out of your training.

“Endurance-minded people will usually suit Hyrox, and power athletes will usually suit CrossFit,” he explains. “But for the average gym-goer, the better question is what you want out of it. If you want to get fitter, run better and have a clear, measurable race to aim for, choose Hyrox. If you want variety, skill development and strength, choose CrossFit.”

And if your goal is simply to be a fitter, stronger and healthier human being?

“Pick the one that excites you more,” he says. “The best program is the one you stick to, and you’ll keep turning up for the one you enjoy. That consistency will do more for your health than any difference between the two sports.”

So, Hyrox or CrossFit?

If you’ve made it this far and you’re still waiting for us to declare one the undisputed champion of fitness, we’re sorry to disappoint. The reality is that Hyrox and CrossFit are both excellent ways to challenge yourself and improve your fitness. If you love running, enjoy having a clear goal and want to test your endurance against a standardised race, Hyrox might be the winner. 

If you’d rather lift heavy things, learn new skills and tackle something different every time you walk into the gym, CrossFit might be more your thing. But as Di Paolo pointed out, the best workout is the one you enjoy enough to keep showing up for. And if that happens to involve pushing a weighted sled across a room for fun, well, who are we to judge?

Hyrox vs CrossFit FAQs

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