The legendary article is based on a conversation with Lau Wen Loong, 37, who has competed in 21 Hyrox races in 11 cities around the world over the past two years. It has been edited for length and clarity.
When I hadn’t exercised regularly in two years, a friend said to me, “I think you might be interested in this.” He was participating in Hyrox, an endurance event that combines running and fitness stations. You can race alone, in pairs or relays, and there are amateur and professional runners. He asked me if I wanted to race with him.
My friend ended up entering the race with his wife, so I decided to enter on my own. “Don’t be crazy,” he told me. But I signed up six weeks before the event and completed my first race in Singapore in August 2024. My final time was just under 73 minutes. I was a cross country runner in high school, but for the first time in my life I understood why some people hate running.
After finishing a game, I started asking myself what I wanted to do next. I put in a lot of time training for my first game and I didn’t want to lose that momentum.
The competition has requirements
It has been two years since I started Hyrox and I have completed 21 games in 11 cities including Chengdu, Bangkok, and Mumbai. I have seven more lined up this year. I’m currently busy building an artificial intelligence startup with my brother.
Each game costs about $150, while airfare and other expenses can add up to $1,500. In terms of race prep, I recently purchased a one-year membership to a gym in Seoul (where I currently live), which costs about $55 per month. I have become an ambassador for several Hyrox related brands and they help cover some of my expenses.
Hyrox is the perfect combination of running and weightlifting. I think I’m probably the healthiest I’ve ever been. I never thought I could be faster than my younger self.
Here are my three favorite host cities so far:
1. Osaka, Japan: January 2026
Every Hyrox venue is different. Similar to F1 circuits, settings have been tweaked and operate differently from station to station for each race. This was my first winter on Hyrox and I set a personal best time of 61 minutes and 51 seconds.
The winter part is interesting as the games are held between two halls in a small venue. You run in one hall, cross to the other side to work out, then run back across again, getting some fresh air in the process.
I was in Osaka for 7 days, most of it was around the racecourse, but I did do some shopping in the Dotonbori area. I had dinner at a famous crab restaurant with my dad, who sometimes comes to support my games, depending on his schedule and whether he likes the city.
Liu made many friends during the competition in Incheon. Provided by Liu Wenlong
2. Incheon, South Korea: May 2026
This is my friend’s first Hyrox. He ran ahead of me and I had to see it. Not only that, I also won first place in my age group and achieved a personal best
Like many Hyrox races, the Incheon edition is held at a major convention center. This layout offers a very smooth race unlike other races which can sometimes disrupt your rhythm
I live in Seoul, so I go there every day. One hour one way. On the first day of the race, when I was hitchhiking back with a friend, I tried the rest stops along the highway. They are like mini shopping malls, the one I went to had three floors with lots of little stalls.
During the competition, I made many friends, such as my doubles partner Ian and Yvonne, a working mother from Singapore who has participated in 55 matches. A couple on the plane from Seoul to Singapore also noticed my Hyrox bag and we started chatting and became friends.
In Jakarta, Liu completed two doubles matches. Provided by Liu Wenlong
3. Jakarta, Indonesia: June 2026
The competition takes place in a beautiful part of Indonesia that I have never been to – I hope to come back.
This is the first Hyrox race in Indonesia, so it’s new for everyone. The meeting was held at a conference center in a green area of Jakarta with beautiful scenery.
This was my first time playing two doubles matches and I didn’t know the guy I was playing with until I met him that day. We were introduced through mutual friends and only trained together once.
Motivation to finish the race and win
I was competing in a solo race at the Hyrox event in Beijing in September 2026, where Joanna Wietrzyk soiled herself. I saw her from a distance but didn’t see what happened.
I tried to put myself in her shoes and wonder if I would continue. I don’t think I would or could. I really hope she recovers from this.
I’ve seen a lot of people cry in front of Hyrox. Whether it was tears of joy or tears of frustration, I was always surprised. Hyrox is a bit like therapy in that you are processing it through your body. I plan on continuing to compete for at least another year.
I think the biggest benefit is that it makes you more self-aware.