What Is Hyrox?

Hyrox is the world’s largest mass-participation fitness race. Think of it as the marathon of functional fitness — a standardized indoor competition that combines running with functional workout stations, open to everyone from weekend warriors to elite athletes.

Founded in Hamburg, Germany in 2017 by Christian Toetzke and Moritz Fürste, Hyrox has grown at a staggering pace. What started as a single event in Germany now spans over 100 races globally across 30+ countries, with more than one million participants having crossed the finish line. Seasons run annually, and every race uses the exact same format — so your time in London is directly comparable to someone’s time in Chicago or Sydney.

That standardization is what makes Hyrox special. Unlike obstacle course races where every event is different, or CrossFit competitions where the workouts are revealed on the day, Hyrox is always the same. You know exactly what’s coming. That means you can train specifically for it, set benchmarks, and measure your progress from race to race.

The format is simple: 8 rounds of running followed by a functional workout station, alternating until you’ve completed all 16 segments. No swimming, no climbing, no complex Olympic lifts. Just running and fundamental functional movements that anyone can learn.

How Hyrox Works: The Race Format

The structure of a Hyrox race is beautifully straightforward. You alternate between a 1km run and a workout station, eight times. That gives you:

  • 8 x 1km runs (8km total running)
  • 8 workout stations (performed in a fixed order)
  • 16 segments total

The entire race takes place indoors, typically in a large convention center or arena. A running track loops through the venue, and the workout stations are set up in a central area called the RoxZone.

Here’s how a race flows in practice:

  1. Your wave lines up at the start. Waves typically have 200–400 athletes and launch every few minutes.
  2. You start your 1km run on the indoor track.
  3. After completing the run, you enter the RoxZone and move to Station 1.
  4. You complete the station, then head back to the running track for another 1km.
  5. Repeat this pattern through all 8 stations.
  6. Cross the finish line after Station 8.

Every athlete wears a timing chip, and your results are broken down by individual segment — each run and each station gets its own split time. This is incredibly useful for analyzing your performance and building a pacing strategy for your next race.

The total distance you cover is roughly 11–12km when you account for the running track layout plus movement within the RoxZone. Most athletes finish in 60–120 minutes depending on their fitness level and division.

The 8 Hyrox Stations (In Order)

Every Hyrox race features the same 8 stations in the same order. The weights and distances vary by division (more on that below), but the movements stay the same. Here’s what you’re facing:

Station 1: SkiErg (1,000m)

You kick things off on the SkiErg machine — a standing cardio device where you pull handles downward in a skiing motion. It’s a full-body effort that hits your lats, core, and triceps. The 1,000-meter distance usually takes 3.5–5 minutes.

Station 2: Sled Push (50m)

Load up a sled with weight plates and push it 50 meters across a turf track. This is pure leg drive. Technique matters — stay low, keep your arms straight, and drive with your legs. In the Open division, men push 152kg and women push 102kg (including sled weight).

Station 3: Sled Pull (50m)

Same sled, same track, but now you’re pulling it toward you using a rope while facing the sled. You’ll be anchored at one end, pulling hand over hand. Same weights as the sled push. Most athletes find this more technical than the push.

Station 4: Burpee Broad Jumps (80m)

Perform a burpee, then broad jump forward. Repeat across 80 meters of turf. This is where the race starts to hurt — you’re already 4km into running, and burpee broad jumps are relentless. Pacing is crucial here.

Station 5: Rowing (1,000m)

Hop on a Concept2 rower and pull 1,000 meters. After the burpee broad jumps, the rower can feel like a brief rest if you’ve trained your rowing technique. Most athletes target a split pace of 1:50–2:15 per 500m.

Station 6: Farmers Carry (200m)

Pick up two heavy kettlebells and carry them 200 meters through the RoxZone. Men carry 2 x 24kg in Open, women carry 2 x 16kg. Grip endurance is the limiter here — if you have to put the kettlebells down, it costs you time.

Station 7: Sandbag Lunges (100m)

Place a sandbag on your shoulders and lunge 100 meters. This is widely considered the hardest station. Your legs are destroyed from 7 runs and 6 prior stations, and walking lunges with weight are brutally fatiguing. Men lunge with 20kg, women with 10kg in Open.

Station 8: Wall Balls (100 reps)

The final station. Grab a medicine ball, squat, and throw it to a target on the wall. Repeat 100 times. Men use a 6kg ball to a 2.8m target; women use a 4kg ball to a 2.5m target. Break these into manageable sets — trying to go unbroken when you’re this deep into the race rarely works.

For complete station breakdowns with weight tables across all divisions, check out our Hyrox stations guide. And for a quick-reference weight chart, see the Hyrox weights page.

Hyrox Divisions Explained

Hyrox offers several divisions so athletes of different levels can compete fairly. Here’s the breakdown:

Open (Men / Women)

The standard division for most athletes. Station weights are moderate, and this is where the vast majority of first-timers compete. If you’re unsure which division to pick, start here.

Pro (Men / Women)

The competitive division with heavier station weights. Pro men push a 202kg sled (vs 152kg in Open), and every station is scaled up. Choose Pro if you’re chasing a competitive ranking or want a tougher challenge.

Doubles (Men/Men, Women/Women, Mixed)

Two athletes race together, alternating stations. Athlete A does odd stations (SkiErg, Sled Pull, Rowing, Sandbag Lunges) while Athlete B does even stations (Sled Push, Burpee Broad Jumps, Farmers Carry, Wall Balls). You run every 1km segment together, though.

Relay (4 Athletes)

A team of four, each completing two runs and two stations. A more social, accessible entry point — great for corporate teams or groups of friends who want the Hyrox experience without the full solo commitment.

Age Groups

Within Open, athletes are ranked by age groups (e.g., 25–29, 30–34, up to 70+). The weights are the same as Open, but you’re ranked against your age peers. This is automatic — just enter Open and you’ll be placed in your age group.

Which should you choose? If it’s your first Hyrox, go Open. No question. Get one race under your belt, learn the format, and then decide if you want to push into Pro or try Doubles.

How to Sign Up for Hyrox

Getting into a Hyrox race is straightforward:

  1. Visit hyrox.com and browse the race calendar.
  2. Find a race near you. Events are held in major cities worldwide — most regions have multiple events per season.
  3. Select your division — Open, Pro, Doubles, or Relay.
  4. Pick your wave time. Earlier waves tend to be less crowded. If you’re competitive, the Pro waves usually go first.
  5. Register and pay. Registration is typically $100–150 USD, depending on the city and how early you book. Early bird pricing is usually available several months before the event.

Races sell out, especially popular cities. If there’s an event you want, don’t wait too long to register.

What to Expect on Race Day

Race day is an experience in itself, even if you’ve done other endurance events. Here’s what a typical Hyrox day looks like:

Before the race. Arrive at least 90 minutes before your wave time. You’ll need to check in, collect your bib and timing chip, and get through any gear check. Bring your own water bottle — you’ll want it.

Warm-up. There’s usually a designated warm-up area. Do a light jog, dynamic stretches, and a few bodyweight movements to get your heart rate up. Don’t overcook it — you’ve got a long race ahead.

The start. Waves launch from a starting corral. There’s music, a countdown, and an MC hyping the crowd. When the horn goes, you’re off on your first 1km.

During the race. The RoxZone between stations is loud, crowded, and electric. Volunteers direct you to each station. Some stations may have short queues if the wave is large. Stay focused, execute your plan, and don’t get pulled into racing someone else’s race in the first half.

The finish. After your 100 wall balls, you sprint (or crawl) to the finish line. There’s a finisher area with photos, your medal, and usually a recovery zone with stretching mats.

Results. Your splits are available online within hours. Every run and station is timed individually, which is gold for figuring out where to improve.

One thing that catches first-timers off guard: the power of having a pacing plan. Knowing your target splits for each run and station transforms the race from a chaotic sufferfest into a controlled effort. You know when you’re ahead, when you’re behind, and when to push or conserve.

Want to pace your next Hyrox? RoxPacer shows your delta at every station — live on your Apple Watch.

Download on App Store →

How to Train for Your First Hyrox

Training for Hyrox doesn’t require anything exotic. The fitness base you need is a blend of running endurance and functional strength. Here’s a simple weekly framework:

Running (3 sessions per week)

  • One easy run (30–45 minutes, conversational pace)
  • One interval session (e.g., 8 x 400m at race pace with 90s rest)
  • One tempo or threshold run (20–30 minutes at a comfortably hard pace)

Strength / Station Practice (2 sessions per week)

  • Practice the actual stations: rowing, SkiErg, sled work, wall balls, lunges, farmers carry
  • If you don’t have sleds, substitute heavy leg press and rope pulls
  • Build grip endurance for the sled pull and farmers carry

Simulation (once per month)

  • Do a full or half Hyrox simulation: run 1km between each station and complete the full station work
  • This is where you figure out your pacing, discover your weaknesses, and build race-day confidence

Recovery

  • Two rest days per week. Sleep 7–8 hours. Eat enough to fuel your training. Hyrox training is high-volume, so don’t undereat.

You don’t need a CrossFit box or a specialized gym. Many athletes train at regular gyms supplemented with outdoor running. The key is consistency over 8–12 weeks of dedicated preparation.

Your First Hyrox: 5 Tips

After doing multiple Hyrox races and watching hundreds of athletes finish their first, here are the five things I wish everyone knew going in:

1. Don’t Go Out Too Hard on Run 1

This is the single most common mistake. The adrenaline is pumping, you’re in a wave with hundreds of athletes, and you feel incredible. So you smash the first 1km in 4:15 when your target was 5:00.

Then Run 3 arrives and your legs are already cooked. Hyrox is an 8-round fight — you need to be strong in rounds 6, 7, and 8. Start conservative. You can always speed up later.

2. Know the Station Weights for Your Division

Showing up without knowing the weights is like running a marathon without knowing the distance. Check the Hyrox weights for your division and train with those exact loads. Nothing should surprise you on race day.

3. Practice Transitions

The time between finishing a run and starting a station (and vice versa) adds up. In the RoxZone, there are lanes, turns, and sometimes short queues. Walk the transition calmly, don’t panic, and have a mental routine for approaching each station. Know which side you prefer for the SkiErg handle, how you’ll set up on the rower, and how you’ll pick up the farmers carry kettlebells.

4. Have a Pacing Plan

Write your target split for each segment on your arm or have it on your watch. Knowing whether you’re 30 seconds ahead or behind your target changes your decision-making in real time. Do you push the sled harder, or conserve for the lunges? A pacing plan turns guesswork into strategy.

5. Enjoy It — The Atmosphere Is Incredible

Hyrox events have an energy unlike anything in fitness. The RoxZone is a wall of noise. Strangers will cheer for you on the sandbag lunges. The finish line feeling is worth every second of suffering.

Don’t be so locked into your watch that you miss the experience. Look up, feed off the crowd, and remember why you signed up. You’re doing something that most people will never attempt.

Hyrox is the most accessible competitive fitness event in the world. No complex skills to learn, no equipment to buy, no qualifying standards to meet. Just you, 8 runs, 8 stations, and the clock.

Whether you’re a runner looking for a new challenge, a gym rat who wants to test their fitness, or someone who just wants a big, audacious goal to train toward — Hyrox delivers.

Find a race. Start training. And when race day comes, trust your preparation and enjoy every brutal, brilliant minute of it.