If you’ve ever considered signing up for a HYROX event but weren’t quite sure what to expect, you’re not alone.
Masters CrossFit champion Jason Grubb stepped into his first HYROX competition recently — and the experience was nothing short of brutal, eye-opening, and ultimately inspiring.
From the high-energy atmosphere to unexpected physical challenges and post-race reflections, Jason takes us through every sweaty detail.
Whether you’re HYROX-curious or already miles into your training plan, his journey offers valuable insight into what it really takes to perform — and succeed — at this hybrid fitness competition.
Jump to:
- What Makes HYROX So Tough?
- Running Is Key — And It’s No Recovery Break
- Training for HYROX Is a Different Beast
- Race Day: Nervous Energy and Electric Atmosphere
- The Event Hurts — And That’s the Point
- Post-Race Reflection: Soreness, Sickness, and Gratitude
- Will Jason Do Another HYROX?
- Thinking About Competing? Here’s Jason’s Advice:
- Final Thoughts
What Makes HYROX So Tough?
“It was harder than I imagined,” Jason confessed just moments after crossing the finish line. Despite being a seasoned athlete with multiple CrossFit Games under his belt, he admitted this event pushed him past his expectations in new ways.
HYROX is a competition that blends functional strength exercises with endurance running. The standard race format includes:
- 1,000 meters of running
- Functional movement station
This pattern repeats for eight rounds — leading to a total of 8K running distance and eight unique workout stations, including:
- Ski Erg
- Sled Push
- Sled Pull
- Burpee Broad Jumps
- Rowing
- Farmer’s Carry
- Walking Lunges
- Wall Balls
Jason’s biggest shock? The sled. “I thought it was going to be easy,” he said. “But it was hard — and everyone around me was going just as hard.”
Running Is Key — And It’s No Recovery Break
In CrossFit workouts, the running intervals between stations might feel like an opportunity to recover. At HYROX, that’s far from the case. “To be great at HYROX, you have to be a great runner,” Jason emphasized.
“I used the runs as recovery,” he reflected, “but if I ran a minute faster per 1,000 meters, I’m going to Worlds.” That single change — shaving a minute off each run — could have been the difference between a solid finish and qualifying for the world championship.
How Fast Do Elite Athletes Run?
Top-level HYROX competitors typically clock sub-4-minute 1K runs — while intermediate athletes aim for 4:30–5:00 minute splits. Jason’s 5-minute pace was too slow to be competitive at the elite level, yet it’s still impressive by most standards for a 49-year-old athlete.
Training for HYROX Is a Different Beast
While Jason’s CrossFit background gave him a solid fitness base, he acknowledged that was only part of the equation. “I trained the way I would for a CrossFit competition — that’s what I did,” he admitted. “But to be great at HYROX, you need to bias your training toward it.”
Key HYROX Training Adaptations:
- Increased emphasis on running volume and speed work
- Practicing sled work — both push and pull — under fatigue
- Training for movement efficiency in wall balls and burpees
- Blending strength intervals and cardio in one continuous session
Jason has even taken it a step further — now offering HYROX-specific training tracks through his Boulder Athlete coaching program. “We have beginner, intermediate, and pro-level HYROX sessions available,” he said.
Race Day: Nervous Energy and Electric Atmosphere
Jason’s race day morning was filled with anticipation, nerves, and excitement. “I’m nervous, just like I am before any competition,” he admitted. “But I’m also ready to go out there and have a good workout.”
Arrival and registration was smooth thanks to showing up early. Spectators and athletes buzzed between heats. Warm-up zones were lined with bikes and kettlebells — although surprisingly missing one thing: “There were no wall balls in the warm-up zone,” Jason noted. “You’ll be plenty warm by then — but no chance to practice your throws.”
The Event Hurts — And That’s the Point
Once in motion, things got tough — fast. Athlete Keegan, Jason’s fellow competitor and inspiration that day, shared afterward, “The sled threw me off. Everyone was pushing just as hard — that’s when I realized, oh crap, this is really bad.”
The hardest stations? “Burpees and walking lunges,” Keegan said without hesitation.
Jason agreed — noting that wall balls nearly broke him at the end. Even as a strong CrossFitter, the fatigue of seven previous stations and 7K of running made that final effort feel monumental.
Post-Race Reflection: Soreness, Sickness, and Gratitude
A few days post-race, Jason found himself battling more than just soreness. “I got sick right after — that was a bummer,” he shared. “But I wouldn’t trade the experience.”
The soreness lingered intensely for three days. “Sunday, Monday, and Tuesday — I was limping. Today, I can walk without pain. Finally.”
Despite the aftereffects, his enthusiasm hasn’t dimmed at all. “I think everyone should do one,” he said. “It’s super fun and the camaraderie is amazing.”
Will Jason Do Another HYROX?
The short answer: absolutely. Up next is a doubles competition with his son — a twist on the event that promises less pressure and more teamwork. Long-term, Jason even has his eye on a major goal:
“As a 50-year-old, I’d love to win the CrossFit Games and HYROX in the same year.”
With just under a year until that milestone birthday, it’s a bold aim — but Jason has made a career out of turning challenge into victory.
Thinking About Competing? Here’s Jason’s Advice:
- Just sign up. “If you’re thinking about it or on the fence — go for it.”
- Train smart. Use a structured plan aimed at HYROX, not just CrossFit or running alone.
- Hydrate. Jason relied on Element electrolytes to stay fueled before the event. “That was a game-changer.”
- Set realistic goals. Your first race is all about experience. Don’t expect elite results.
- Remember the fun. “The environment is so welcoming — tons of camaraderie out there.”
Final Thoughts
The takeaway from Jason’s first HYROX adventure is clear: the event is tough, humbling, and absolutely worth every drop of sweat. It’s an ideal test for hybrid athletes who enjoy a mix of strength and endurance and want to measure themselves against the clock — and others.
If you’re looking for a fresh challenge that mixes traditional endurance sports with functional strength workouts, HYROX might be the perfect next step. Just be ready to run. A lot.
“Your best days are ahead of you. Fortune favors the bold.” — Jason Grubb
