A HYROX race is simple on paper. You run 1km, then complete a workout station. You do that eight times, for 8km of running and eight stations. Everyone does the same stations in the same order, at every HYROX race around the world. The only thing that changes between divisions is the weight.
Here's how the race works, what each station involves, and a few tips to get through each one well.
The race format
The run course is usually a loop, so each 1km may be split into a few laps. You are responsible for counting your own laps, so keep track. Between the run course and the stations is the Roxzone. That's the transition area you pass through on the way in and out of every station. The clock doesn't stop in there, so moving through it with purpose saves time.
There are four individual divisions: Women, Men, Women Pro and Men Pro. Men Open and Women Pro use the same weights. Doubles and Relay have their own divisions, which we cover in our Doubles and Relay guide.
The weights below are from the official HYROX rulebook for the 26/27 season. HYROX can change the standards between seasons, so check the current rulebook before your race.
1. SkiErg, 1000m
A full body pull on the ski machine. The power comes from your hips and legs as much as your arms, so hinge and drive down rather than just pulling with your arms. It's the first station and it's easy to go too hard. Hold back a little. You've got a long way to go.
2. Sled Push, 50m
Four lengths of 12.5m. The weights include the sled: 102kg for Women Open, 152kg for Men Open and Women Pro, and 202kg for Men Pro.
Keep your arms fairly straight, lean in with a flat back and take short, quick steps. Try to keep the sled moving, because getting it started again from a stop is the hardest part. Expect your legs to feel heavy on the next run.
3. Sled Pull, 50m
Also four lengths of 12.5m, pulling the sled towards you with a rope. Including the sled, it's 78kg for Women Open, 103kg for Men Open and Women Pro, and 153kg for Men Pro.
Sit back into your hips and use your legs and body weight, not just your arms. Long, steady pulls hand over hand work better than fast, short ones. Keep the rope tidy so you don't trip on it.
4. Burpee Broad Jumps, 80m
A burpee, then a jump forward with both feet, repeated for 80m. There's no weight here, so it's all about rhythm. Step back out of the burpee if it helps you keep a steady pace, and keep the jumps a comfortable length rather than as far as possible. A steady rhythm beats big jumps and long rests.
5. Row, 1000m
The rower is a good place to settle your breathing. Drive with your legs first, then lean back, then pull with your arms. Find a pace you can hold and keep your stroke rate controlled. Going flat out here costs more than it saves.
6. Farmers Carry, 200m
Carry two kettlebells for 200m: 2 x 16kg for Women Open, 2 x 24kg for Men Open and Women Pro, and 2 x 32kg for Men Pro. Stand tall, keep your shoulders back and walk fast with short steps. If your grip goes, put the bells down for a few seconds before they fall, then keep going.
7. Sandbag Lunges, 100m
Walking lunges with a sandbag on your shoulders: 10kg for Women Open, 20kg for Men Open and Women Pro, and 30kg for Men Pro. Your back knee needs to touch the ground on each rep. Keep your chest up and take steady, even steps. This one burns, so break it into chunks if you need to, and keep the breaks short.
8. Wall Balls, 100 reps
Squat and throw the ball to a target. The ball is 4kg for Women Open, 6kg for Men Open and Women Pro, and 9kg for Men Pro. The target is 2.70m for women and 3.00m for men. Break the 100 reps into sets you can repeat, like 10s or 15s, with short rests before you need them. A full squat and a good throw on every rep avoids no reps.
How to train the stations
Practise every station, but spend the most time on the ones you find hardest. For most people that's the sled push, lunges and wall balls. Just as important is running after the stations, so your legs learn to run well when they're tired. Our free 2 week HYROX plan shows how to build that into your week. If you're building your running from scratch, start with running for beginners.
Racing for the first time? Read your first HYROX for race day tips and the common mistakes to avoid.
