Is Herox Really For Everyone?

We train in waves — rounds, circuits, relentless efforts endlessly. We chase the burn, the speed, the pressure past the comfort. But for a long time, there was no real field for such training. No starting line, no finish line, no way to measure yourself against others in the world.

That was until Hyrox turned daily fitness into a race.

But for newcomers to the world of hybrid racing, many may wonder who the Herox is really made for?

What is Herox?

Basically, Herox is an international indoor fitness competition that combines running with functional exercise stations. The format is simple but tough. Participants were assigned to run 1 km, followed by an exercise station—repeated eight times in eight different exercises.

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

The rise of hybrid racing

“I think Herox has grown so fast because it’s bucking a few big trends,” says Jack Thomas, founder of BASE Bangkok Gym. “Running has become very popular, and active fitness [a type of workout geared towards better function when performing everyday tasks] has been growing for over a decade — so it combines two things that people are already doing.”

But growth is not just about time. It’s about access.

Unlike other technical fitness discs, Herox removes the barriers to entry. The movements are simple and the equipment is minimal. This makes the learning curve a little steeper than similar sports counterparts such as CrossFit. “There’s nothing technical here,” explains Thomas. “People see it and think, ‘I can do that’.”

It extends its reach to its shape. With options including singles, doubles and relay races where participants can split the workload, Herox offers an easy entry point for beginners while still challenging experienced athletes. There are also both pro and open divisions for men and women, allowing participants to compete at a level that matches their ability.

One thing that cannot go unnoticed about Heroics is the strong sense of community that created it. From group training sessions to international race tours, sports thrive on shared experiences, with even spectators becoming part of that collective energy.

“When people join a community, they feel a part of something,” says Frances Lee, founder of Tybird Training Center. “Then they go together to compete, that’s why it grows so much.”

Where to train

In Bangkok, gyms like BASE offer Herox-specific training programs and are officially affiliated with the brand. Their classes range from strength and conditioning sessions to full race simulations, using the same equipment found in competition — such as SkiErgs, RowErgs, sleds and wall ball targets — to closely mimic race conditions.

For those looking for a more immersive experience, the Tybird Training Center at Sam Roy Ute offers a retreat-style environment. Athletes follow a full-day training schedule — running, aerobics and even Muay Thai — alongside a global community of fitness enthusiasts, many of whom are digital nomads who fly in from around the world for weeks or even months at a time.

What makes Herox particularly attractive is its flexibility. While dedicated gyms can provide structure and community, most training can also be done independently. Running can be done outdoors, while stationary exercises such as lunges, carries and conditioning work can be adapted to most standard gyms or even home settings with minimal equipment.

Training for a race

Balancing all the stones of hybrid training, however, does not come easily.

“When I switched to hybrid training, I had to change my whole system — especially running,” says athlete and personal trainer Chokchat Ngoensup. “At first it was a shock. I felt like my muscles were gone. I was constantly tired and my heart rate was going up.”

For athletes coming from a bodybuilding or traditional gym routine, the transition can be especially challenging. Hybrid training forces you to deal with weaknesses instead of relying on strengths — a change that requires physical and mental adaptation.

Patience becomes the key. “Hirox is a sport where maneuverability is very important,” explains Chukchat. “If you lose your speed early, it affects the whole generation.” Training usually develops over time. Many athletes maintain a balance between strength and endurance in the off-season, before moving toward more running and conditioning closer to competition.

Who is it for?

Short answer: almost everyone.

Herox’s demographic is vast, from first-time gym goers to elite international athletes. Participants range from their late teens to 50s, with a particularly strong presence among working professionals.

“I think Herox is suitable for everyone — any profession, any age,” says Chukchat. “You don’t need advanced techniques. You can start step by step.”

Inclusivity is also one of the defining characteristics of sports. From rail formats to adaptive components, Herox has created space for a wide range of participants. As Lee notes, the competitors he shared the track with included athletes in wheelchairs and other physically disabled people—reinforced the idea that the sport really is for anyone who wants to go for it.

Why Bangkok?

While Herox is growing internationally, Bangkok offers particularly strong conditions for expansion.

The city’s fitness scene is growing rapidly, with interest in group training and performance-based workouts. It is also a regional travel hub, making it easy for athletes across Asia to compete. Affordable accommodation, accessible transport and a strong social scene further add to its appeal as a race destination.

“There’s a culture of openness to trying new things,” Chukchat adds. “And we’re seeing more international participants.”

Entry price

Despite this access to training, competition fees remain a point of debate. In the last race in Bangkok on March 20, entry costs were approximately (depending on the exchange rate): 4,100 baht for individuals, 8,200 baht for doubles and 10,512 baht for four-person relay teams.

Yet demand shows no sign of abating.

When asked if he thought the prices were too high, Lee said: “If you look at the event, it still sells — no matter what country it’s in. You can argue the price is still low because the demand is there.”

Increasingly, participants are flying internationally to compete — sometimes more often than traditional events.

The future of Heroics

While the marathon still dominates in terms of participation, hybrid racing is catching on.

“Heroics and hybrid racing are growing rapidly,” says Thomas. “But it still has a long way to go to reach the prestige of the major marathon events.”

Looking ahead, there are even discussions about hybrid racing entering the Olympics (not like Heroics) but as a standard form that combines running and active fitness.

For now, though, its appeal lies elsewhere: in its ability to turn everyday training into something measurable, social and competitive. Because in the end, Heroics isn’t just about finishing the race. It’s about proving that all those stages, circuits, and endless sets were leading everywhere.