HYROX
8 Runs. 8 Stations. One Race.
The complete guide to HYROX - from your first race to competitive performance. Training tips, pacing strategies, and benchmark times from an experienced competitor.
What is HYROX?
HYROX is a global fitness racing competition that combines running with functional workout stations. Created in Germany in 2017, it has exploded to become the world's largest mass-participation fitness event.
Every HYROX race follows the same format worldwide: 8 x 1km runs, each followed by a functional workout station. This standardized format means you can compare your time against athletes anywhere in the world and track your progress race to race.
The beauty of HYROX is its accessibility - you can walk, jog, or sprint. Take breaks or push through. Race solo, with a partner (Doubles), or as a team of four (Relay). There's a division for everyone from first-timers to elite pros.
Race Format
- 1km Run
- Station 1
- 1km Run
- Station 2
- ... repeated 8 times ...
- Finish!
Total: 8km running + 8 stations
The 8 Stations
Each station tests a different aspect of functional fitness. Master these, and you'll be ready for race day.
SkiErg
1000m
Pace yourself - this sets the tone
Sled Push
50m
Low stance, drive with legs
Sled Pull
50m
Hand-over-hand, stay low
Burpee Broad Jump
80m
Find a rhythm, minimize standing
Rowing
1000m
Consistent splits, dont spike HR
Farmers Carry
200m
Grip endurance is key
Sandbag Lunges
100m
Alternate legs, control descent
Wall Balls
100 reps
Unbroken if possible, breathe at top
Divisions & Weights
HYROX offers multiple divisions to match your experience level and goals.
Open
For recreational competitors and first-timers
- Sled Push: 152kg (M) / 102kg (W)
- Sled Pull: 103kg (M) / 78kg (W)
- Farmers: 2x24kg (M) / 2x16kg (W)
- Sandbag: 20kg (M) / 10kg (W)
- Wall Ball: 6kg (M) / 4kg (W)
Pro
For competitive athletes chasing podiums
- Sled Push: 202kg (M) / 152kg (W)
- Sled Pull: 153kg (M) / 103kg (W)
- Farmers: 2x32kg (M) / 2x24kg (W)
- Sandbag: 30kg (M) / 20kg (W)
- Wall Ball: 9kg (M) / 6kg (W)
Doubles
Partners alternate runs and stations
Same weights as Open division. Great for beginners or couples!
Relay
Teams of 4, each doing 2 runs + 2 stations
Same weights as Open. Perfect for corporate teams or friend groups!
Plan Your HYROX Race
Use our pace calculator to set target splits for each run and station based on your goal time.
How to Train for HYROX
HYROX demands both running fitness and functional strength. Here's how to build both.
Running Base
Build aerobic capacity with 3-4 runs per week. Include tempo runs and intervals to handle the repeated 1km efforts with accumulated fatigue.
Target: Comfortable 5:00-5:30/km pace for 8-10km
Functional Strength
Train the specific movements: lunges, carries, pushing, pulling. Focus on muscular endurance over max strength.
Target: 2-3 strength sessions per week
Race Simulations
Practice running with fatigued legs. Run-station-run combos teach your body to recover while moving.
Target: 1 simulation workout per week
Training Plans Coming Soon
Structured 8-week and 12-week programs for all levels. Sign up to be notified when they launch.
Get NotifiedFrequently Asked Questions
What is HYROX?
HYROX is a fitness racing competition that combines 8km of running (8 x 1km segments) with 8 functional workout stations. Created in Germany in 2017, it has become the world's fastest growing mass participation fitness event with races in over 30 cities worldwide.
How hard is HYROX?
HYROX is challenging but accessible to anyone with a baseline fitness level. First-timers typically finish in 1:30-2:00. The key is pacing - going too hard early will catch up with you. Most athletes train 3-4 times per week for 8-12 weeks before their first race.
What's the difference between Open and Pro divisions?
Pro division uses heavier weights at all stations (e.g., 30kg sandbag vs 20kg for men, 202kg sled vs 152kg). Pro athletes typically finish under 1:05 for men and 1:12 for women. Open division is for recreational competitors and first-timers.
Can I do HYROX as a beginner?
Absolutely! The Open division is designed for all fitness levels. You can walk the runs, take breaks at stations, and finish at your own pace. Many first-timers complete HYROX with just 6-8 weeks of preparation focusing on basic running fitness and station familiarity.
How do Doubles and Relay divisions work?
In Doubles, partners alternate - one does the 1km run while the other rests, then they switch for the station. In Relay (teams of 4), each person completes 2km running and 2 stations. These are great options for beginners or those who want a more social experience.
Ready to Start Your HYROX Journey?
Get personalized training guidance and race strategy from an experienced competitor.