What is HYROX? It is a fitness race where you run 1km, complete one functional workout station, and repeat that eight times. That makes 8km of running and eight stations, done indoors in a big exhibition hall with the crowd close enough to hear.
This guide explains the sport itself, from the stations to the divisions and how to start training. All figures come from the official HYROX race format page.
The format: why every HYROX is the same
A big part of the answer to what is HYROX is consistency. Every HYROX race follows the same format and the same order, wherever it is held. That consistency is what makes global leaderboards and an end-of-season World Championships possible.
You always run first. After each 1km run you go into the station, finish the work and head straight back out for the next run. The transition area between the running track and the stations is called the Roxzone, and time spent in it counts.
The eight stations, in order
Here is the full race. Each station comes after a 1km run:
- SkiErg – 1,000m
- Sled push – 50m (2 x 25m)
- Sled pull – 50m (2 x 25m)
- Burpee broad jumps – 80m
- Rowing – 1,000m
- Farmers carry – 200m with two kettlebells
- Sandbag lunges – 100m
- Wall balls – 100 reps
The sleds are where most beginners lose time, so try one before race day. The second half is a grind on tired legs.
Ready to put a plan around it? Our 12-week HYROX training plan takes you from first session to start line.
Divisions and weights
There are four ways to race, and you can enter any of them.
Open is the standard race and the right choice for most first-timers. Pro keeps the distances and reps but adds weight. Doubles means two of you run every kilometre together and split the station work however you like. Relay is a team of four, with each person running 2km and completing two stations.
These are the current published weights for singles:
In Women's Open, the sled push is 102kg and the sled pull 78kg, both including the sled. The farmers carry uses 2 x 16kg kettlebells, the sandbag for the lunges is 10kg and the wall ball is 4kg.
Men's Open and Women's Pro step up to a 152kg sled push and a 103kg sled pull, with 2 x 24kg for the farmers carry, a 20kg sandbag and a 6kg wall ball. Men's Pro is the heaviest of the lot: 202kg on the push, 153kg on the pull, 2 x 32kg for the carry, a 30kg sandbag and a 9kg wall ball.
Women's Pro uses the same loads as Men's Open. Doubles use the same weights as singles, and Mixed Doubles race at the men's weights rather than somewhere in between.
Who HYROX is for and how to start
HYROX is built for everyday gym-goers as much as elite athletes. There is no qualification to enter and no cut-off time, so finishing is the goal for most people at their first race.
If you can run 5km steadily and you train a few times a week, you have a base to build on. A sensible starting point:
Run more than you think you need to. Eight kilometres is a big share of the race, and running on tired legs is the real test.
Practise the stations under fatigue. A set of wall balls feels very different after a hard kilometre.
Don't worry about equipment. You can replicate most stations with basic equipment. Our HYROX home training setup guide shows how.
When you have booked a race, read your first HYROX: what actually happens on the day for check-in, bag drop and the start tunnel.
Kit, including music
You don't need much. Grippy trainers that handle both running and sled work matter most. Gloves for the sleds and farmers carry are a personal choice.
Training is where music earns its place. Long engine sessions and station repeats are easier with a good playlist, and many people find they train better with their phone left in the bag. That is the idea behind the Tzuka TZ7 Ultra, which stores music on the earbuds themselves. On race day, check the current rulebook, as headphones are not allowed on the course. Our guide to the best earbuds for HYROX training covers what holds up to sweat, sleds and burpees.
Frequently asked questions
How long does a HYROX race take?
It varies a lot. A typical finish is around an hour and a half, and the fastest athletes are well under that. Your time depends mostly on your running pace and how quickly you get through the sleds and wall balls. There is no cut-off, so nobody will stop you before the finish line.
Is HYROX hard for beginners?
It is tough, but it is designed to be finishable. The Open division uses moderate weights, and you can walk parts of the runs or break stations into smaller sets. Most beginners find the hardest part is running between stations on tired legs, so building your running base makes the biggest difference to how the race feels.
What is the difference between HYROX and CrossFit?
CrossFit workouts change constantly and test a wide range of skills. HYROX is the same race every time, with simple movements and a heavy running component. That makes it easier to train for and to compare times across events.
Can I do HYROX on my own?
Yes. Open and Pro are solo divisions, and many people race alone for their first event. If you would rather share the load, Doubles and Relay let you split the stations with a partner or team. Doubles is a popular way in because you still run the full race but halve the station work.
Conclusion
So, what is HYROX? It is a race anyone can enter, with a format that never changes: 8km of running, eight stations and a clock. Pick a division, book a race a few months out and start building your running and station work.
Start with our 12-week training plan, and see the full race rules on hyrox.com before you enter.
Introducing the ultimate workout earbuds.
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