Race explanation / HYROX
What is HYROX®?
HYROX® is the world’s biggest fitness race: a fixed course of 8 × 1 km running with a workout station after every run, the same in every city. Everyone does the same stations in the same order, so a finish time in Amsterdam is comparable with one in New York.
- Course
- 8 × 1 km run and 8 stations, about 8 km of running in total
- Formats
- Singles Open and Pro, Doubles, Relay (team of 4) and age groups
- Typical time
- Around 90 minutes for most athletes; the fastest finish in under an hour
- Official site
- hyrox.com
The course
HYROX®
8 × 1 km runs and 8 stations · tap a station for the how-to
How a HYROX race works
You start in a heat with other athletes: run 1 km, complete a station, run 1 km again, through all eight stations. The clock runs from the start to the finish line, including the walk through the Roxzone between the run and the station.
Pro athletes carry heavier weights on the sled, farmers carry, sandbag and wall balls. In Doubles two athletes run together and share each station; in a Relay four athletes each take two runs and two stations.
Divisions and weights
Weights differ per division (Women, Men, Open, Pro, Doubles) and can change per season. Check the current rulebook on hyrox.com before you set up a simulation. The timer takes any station list, so you can time Open and Pro in the same heat.
How to train for HYROX
Most of the race is running, so build an aerobic base first. Then add compromised running: a station straight into a run, so your legs learn to run on tired muscles. A full simulation every few weeks shows where you lose time; the splits per station tell you exactly which station it is.
Tips for race day
- Start the first run slower than feels right: the sled push comes with a price.
- Break the wall balls into fixed sets with short rests instead of going to failure.
- Practise the transitions: walking the Roxzone efficiently saves minutes.
- Know your splits per station from training and pace the race against them.
Weights, reps and rules per division are set by the organiser and can change per season. Check hyrox.com for the current standards. HYROX® is a trademark of its owner; this page is an independent explanation.
HYROX questions
8 km of running plus 8 stations. Most athletes finish between 75 and 105 minutes; elite athletes finish in under an hour.
SkiErg 1000 m, Sled Push 50 m, Sled Pull 50 m, Burpee Broad Jumps 80 m, Rowing 1000 m, Farmers Carry 200 m, Sandbag Lunges 100 m and Wall Balls (the number of reps depends on the division).
Yes. Set up the eight stations, open the HYROX timer, fill in the line-up and start the heat. The timer tracks splits per station and runs on phones and the gym TV.
