What is Hyrox? The Complete Beginner's Guide to Fitness Racing
Everything you need to know about the world's fastest-growing fitness racing series - from the race format and stations to training tips and what to expect on race day.
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In This Guide
What is Hyrox?
Hyrox is a global fitness racing series that combines running with functional workout stations. Founded in Germany in 2017, it has rapidly grown to become one of the world's most popular fitness competitions, with events held in major cities across Europe, North America, Asia, and Australia.
Think of it as a "marathon for fitness." Unlike traditional races that only test running ability, or CrossFit competitions with constantly varied workouts, Hyrox uses the same standardized format at every event worldwide. This means you can compare your time to anyone who's ever done a Hyrox race, anywhere in the world.
Key Point: The standardized format is what makes Hyrox unique. Whether you race in London, Los Angeles, or Sydney, you'll face the exact same course with the same equipment weights and distances.
The Race Format: 8 Rounds of Pain and Glory
A Hyrox race consists of 8 rounds. Each round includes a 1km run followed by one functional workout station. The total distance is 8km of running plus all 8 stations.
Each 1km run takes place on an indoor track that winds through the venue. The atmosphere is electric, with music pumping, announcers calling out times, and spectators cheering. Unlike a typical road race, you're surrounded by other athletes at various stages of the competition, which creates a unique competitive energy that pushes you harder than you might go alone.
The stations are set up in a massive arena-style layout. After completing each 1km run, you enter a "roxzone" where you complete your workout before heading back onto the running track. Transition time between running and stations counts toward your total time, so efficiency matters.
The 8 Stations (In Order)
SkiErg - 1000m
A skiing machine that works your upper body, core, and cardiovascular system. Pull down with both arms in a rhythmic motion.
Pro tip: Use your core and lats, not just arms. Aim for 2:00-2:15/500m pace for Open, under 1:50 for competitive times. Stay tall and hinge at the hips.
Sled Push - 50m
Push a weighted sled across the floor. Weight varies by division (152kg/102kg for men Open/Pro, 102kg/52kg for women).
Pro tip: Drive with your legs, keep arms extended. Small, quick steps work better than long strides. If you stop, it's much harder to restart - keep momentum!
Sled Pull - 50m
Pull the same sled back using a rope, hand-over-hand. This station destroys your grip and biceps.
Pro tip: Stay low in an athletic stance. Use your body weight by leaning back as you pull. Stack the rope neatly to avoid tangles. Grip is everything here.
Burpee Broad Jumps - 80m
Perform a burpee, then jump forward. Repeat for 80 meters. Often considered the hardest station mentally.
Pro tip: Find a sustainable rhythm early. Don't try to jump far - consistent moderate jumps beat exhausting long jumps. This is where races are lost to mental fatigue.
Rowing - 1000m
A full-body cardio station. Pacing is crucial here - don't go out too hard!
Pro tip: Negative split if possible. First 500m at 2:05-2:10, then pick it up. Drive through your heels and engage your legs - they're stronger than your arms. Check your heart rate zones before race day.
Farmers Carry - 200m
Carry heavy kettlebells (2x24kg men / 2x16kg women) for 200 meters. Grip strength is key.
Pro tip: Take short, quick steps. Keep shoulders back and core braced. If you need to rest, set them down briefly - don't death-grip until failure. Chalk your hands if allowed.
Sandbag Lunges - 100m
Walking lunges while holding a sandbag on your shoulders (20kg men / 10kg women). Your quads will be screaming.
Pro tip: Position the bag comfortably before starting. Keep your torso upright to avoid lower back strain. Take medium-length steps - too long increases instability. This is a quad burner, so embrace it.
Wall Balls - 100 reps (75 for women)
Squat and throw a medicine ball to a target (9kg/6kg). The final station before the finish line!
Pro tip: Break these up strategically. Sets of 20-25 with 5-10 second rests beats trying to go unbroken. Use your legs to throw, not your arms. The finish line is right there!
Station-by-Station Time Benchmarks
Here's what to aim for at each station based on your target finish time:
| Station | Recreational (90+ min) | Competitive (70-80 min) | Elite (<60 min) |
|---|---|---|---|
| SkiErg | 5-6 min | 4-4:30 min | <3:30 min |
| Sled Push | 2-3 min | 1:30-2 min | <1:15 min |
| Sled Pull | 2-3 min | 1:30-2 min | <1:15 min |
| Burpee Broad Jumps | 6-8 min | 4-5 min | <3:30 min |
| Rowing | 4:30-5:30 min | 3:45-4:15 min | <3:30 min |
| Farmers Carry | 3-4 min | 2-2:30 min | <1:45 min |
| Lunges | 4-5 min | 2:30-3:30 min | <2:15 min |
| Wall Balls | 5-7 min | 3:30-4:30 min | <3 min |
Hyrox Divisions Explained
Hyrox offers several divisions to accommodate different fitness levels:
| Division | Description | Best For |
|---|---|---|
| Open | Standard weights, individual race | Most participants (beginner to intermediate) |
| Pro | Heavier weights, individual race | Competitive athletes |
| Doubles | Two athletes, alternate stations | Training partners, couples, friends |
| Relay | Four athletes, each does 2 stations | Teams, corporate groups |
Who is Hyrox For?
The beauty of Hyrox is its accessibility. You don't need to be an elite athlete to participate. The race attracts:
- Runners looking for a new challenge beyond traditional races
- Gym-goers who want to test their functional fitness
- Former athletes seeking competition again
- CrossFitters wanting a standardized race format
- Complete beginners with a goal to work toward
- Anyone who wants a fitness goal that's challenging but achievable
Reality Check: If you can run 5km and do basic gym exercises, you can train for and complete a Hyrox. Your time might not be fast, but you CAN finish.
Hyrox vs CrossFit: What's the Difference?
People often compare Hyrox to CrossFit, but they're quite different:
| Aspect | Hyrox | CrossFit Games |
|---|---|---|
| Format | Same 8 stations every race, worldwide | Varied workouts, different each competition |
| Movements | Running + functional movements (no Olympic lifts) | Olympic lifts, gymnastics, running, swimming, etc. |
| Skill Level | Accessible to beginners | Requires technical skill development |
| Focus | Endurance + functional strength | All-round fitness across many domains |
| Comparison | Can compare times globally | Workouts vary, harder to compare |
Want to learn more about CrossFit competitions? Read our Complete Guide to the CrossFit Games.
How to Train for Hyrox
Training for Hyrox requires a balanced approach that develops:
Running Endurance
You'll run 8km total, but broken into 1km segments with stations in between. Train to maintain pace even when fatigued.
Grip Strength
Sled pull, farmers carry, wall balls, rowing - your grip will be tested constantly. Train it specifically.
Leg Endurance
Lunges, squats, running, sled work - your legs need to work continuously for 60-120 minutes.
Lactate Tolerance
Stations spike your heart rate, then you run. Practice running with burning legs.
Get Your Free Training Plan
Our Hyrox Training Plan Generator creates a personalized periodized plan based on your fitness level and race date.
Generate Your PlanSample 12-Week Training Periodization
A well-structured Hyrox training plan follows periodization principles, building your fitness systematically:
Weeks 1-4: Base Building
Focus on building aerobic capacity and movement quality. Run 3-4 times per week at easy effort (Zone 2 training). Practice all 8 stations at moderate weights with good form. Build weekly volume gradually.
Weeks 5-8: Build Phase
Increase intensity. Add tempo runs and interval work. Practice station-to-run transitions. Start doing Hyrox simulation workouts (multiple stations back-to-back). Build grip strength specifically with farmers carries and sled work.
Weeks 9-11: Peak Phase
Race-specific training. Do full or partial Hyrox simulations at race pace. Practice your pacing strategy. Fine-tune nutrition and hydration. This is your highest intensity phase.
Week 12: Taper
Reduce volume by 40-50% but maintain intensity. Stay sharp with short, fast sessions. Focus on sleep, nutrition, and mental preparation. Trust your training!
Running for Hyrox: The Often-Overlooked Foundation
Many athletes focus on the stations but neglect the 8km of running. Here's the truth: your running fitness is often the biggest limiter. The stations spike your heart rate, but the runs are where you recover (or don't). Strong runners can maintain faster paces between stations while their heart rate recovers.
Train your running like you would for a 10K or half marathon. Include easy runs, tempo work, and intervals. Use our running pace calculator to dial in your training zones. Aim to run each 1km segment between 4:30-5:30 for competitive times, or 5:30-7:00 for recreational finishes.
Race Day Tips
- Start conservative. It's a long race. Going out too fast on the first run will destroy you by station 4.
- Have a pacing strategy. Know your target times for each run and station.
- Break up wall balls early. Don't try to do 100 unbroken. Sets of 20-25 with short breaks is smarter.
- Practice transitions. Moving efficiently between stations and runs adds up.
- Fuel and hydrate. Take water at aid stations. Consider gels or chews for energy.
- Embrace the suffer. Everyone is hurting. Keep moving forward.
Frequently Asked Questions
How long does it take to train for Hyrox?
Most people need 8-16 weeks of dedicated training. If you're already fit, 8-10 weeks is sufficient. Complete beginners should allow 12-16 weeks.
What's a good first Hyrox time?
For first-timers, finishing is the goal! A time under 90 minutes is solid. Under 75 minutes is competitive for Open division.
Can I do Hyrox if I can't run 8km?
Yes! You have breaks at each station. Train to run 5km comfortably, and you'll be able to complete Hyrox.
Do I need special equipment to train?
A gym with a SkiErg, rower, and sled is ideal. But you can substitute exercises: ski ergometer with battle ropes, sled push with prowler or even weighted walks.
How much does a Hyrox race cost?
Entry fees vary by location and division, typically ranging from $100-$200 USD for individual entries.
What should I eat before a Hyrox race?
Eat a familiar meal 2-3 hours before your start time. Focus on easily digestible carbohydrates with moderate protein. Avoid high fiber and fatty foods. Many athletes eat oatmeal with banana, toast with peanut butter, or a bagel. Hydrate well but don't overdo it - you'll have access to water during the race.
Should I do Hyrox Open or Pro division?
Start with Open division for your first race, even if you're fit. The Pro division has significantly heavier weights (e.g., sled push is 50kg heavier for men). Once you've done a few Open races and are consistently finishing in the top percentile, consider moving up to Pro.
Can I do Hyrox as a beginner?
Absolutely. Hyrox is designed to be accessible to fitness enthusiasts of all levels. The Open division uses manageable weights, and there's no shame in taking breaks during stations. If you can run 5km and do basic gym exercises, you can complete a Hyrox. Many first-timers have never done a SkiErg or sled push before and still finish successfully.
What's the hardest Hyrox station?
Most athletes find burpee broad jumps to be the most mentally challenging station because it combines cardiovascular demand with a repetitive, demoralizing movement. Physically, the sled push and lunges tend to be the biggest leg burners. Your personal weakness will determine which station challenges you most.
How often are Hyrox events held?
Hyrox hosts events nearly every weekend from September through June across different cities worldwide. The season culminates in the Hyrox World Championships. Check the official Hyrox website for the race calendar and find an event near you.