The Hyrox Workout: Everything You Need to Know
Hyrox is 8 x 1km runs alternated with 8 functional fitness stations — standardized worldwide, open to all fitness levels, and designed to take between 60 and 120 minutes. Here's the complete breakdown: the format, every station, and three full workouts you can do at your gym today.
What Is the Hyrox Workout?
Hyrox is a functional fitness race held indoors at venues worldwide. The format is simple and never changes: you run 1 kilometre, complete a functional fitness station, run another kilometre, complete the next station — repeat eight times until you cross the finish line.
The total distance is approximately 13km: 8km of running (8 x 1km laps) plus the distance covered at each station. The 8 functional stations are always performed in the same order, at the same distances and weights (per division). There is no randomness, no surprises — every Hyrox event from Singapore to Chicago to London runs the same race.
Finish times range widely. Elite athletes complete Hyrox in under 55 minutes. Competitive age-groupers finish in 60-75 minutes. The majority of Open division athletes — recreational runners and fitness enthusiasts — cross the line between 75 and 110 minutes. The race is genuinely open to all fitness levels: there is no qualifying standard to enter.
The Three Divisions
Hyrox offers three competitive divisions:
- Open — The standard division for most athletes. Lighter station weights, individual completion.
- Pro — Heavier weights at every weighted station. For competitive athletes chasing podium finishes.
- Doubles — Two athletes share all the work, alternating reps. Available in Men, Women, and Mixed formats.
For a full weight breakdown by division, see the Hyrox weights reference. For comparisons of what a good finishing time looks like, see what is a good Hyrox time.
The 8 Hyrox Stations
The stations are always performed in this exact order. Every Hyrox event worldwide follows this sequence — there are no substitutions and no reordering. A 1km run precedes each station.
| # | Station | What You Do | Equipment | Open Men | Open Women |
|---|---|---|---|---|---|
| 1 | SkiErg | Pull 1,000 metres on the SkiErg. A full-body pull movement — pacing here sets the tone for the rest of your race. | SkiErg machine | 1000m | 1000m |
| 2 | Sled Push | Push a weighted sled 50 metres down the track and back. One of the highest-load stations — knowing your weight in advance prevents mid-sled panic. | Weighted sled | 102kg · 50m | 78kg · 50m |
| 3 | Sled Pull | Pull a weighted sled 50 metres using a rope hand-over-hand. Grip-intensive — lighter than the push but demands lat and bicep endurance. | Weighted sled + rope | 78kg · 50m | 54kg · 50m |
| 4 | Burpee Broad Jump | Perform burpee broad jumps to cover 80 metres. No weight — pure bodyweight endurance. Breathing strategy is everything here. | Floor space | 80m | 80m |
| 5 | Row Erg | Row 1,000 metres on the ergometer. Sits at the halfway point of the race — settling into a sustainable stroke rate is critical. | Concept2 rowing machine | 1000m | 1000m |
| 6 | Farmer's Carry | Carry two kettlebells for 200 metres without setting them down. Grip and trap endurance — the longest carry station in the race. | Kettlebells | 2×24kg · 200m | 2×16kg · 200m |
| 7 | Sandbag Lunges | Lunge 100 metres with a sandbag held on your shoulders. Quad-dominant and relentless — sets up the final run before Wall Balls. | Sandbag | 20kg · 100m | 10kg · 100m |
| 8 | Wall Balls | Throw a medicine ball to a target on the wall for 75–100 reps. The final station — hold your form and trust your splits. | Medicine ball + wall target | 6kg · 100 reps · 6m target | 4kg · 75 reps · 5m target |
For full guides on form, pacing, and training for each station, see the Hyrox station guides. For complete weight tables across all divisions (Pro, Doubles, Mixed), see Hyrox weights. For exercise technique guides, see Hyrox exercises explained.
The Running Segments
The 8 runs are not an afterthought — they account for 8 of your 13km and are the single biggest time variable in your race. Faster running means faster overall finish times, but going too hard on the runs destroys your station performance.
Hyrox runs take place indoors on a marked course — typically a loop around the venue floor. This means no GPS signal, no Garmin pace data, and no familiar outdoor landmarks. You rely on time and feel. Indoor running also means sharper corners, crowd weaving during busy waves, and occasionally a slower surface underfoot (turf vs. track).
Pacing the Runs
Most athletes target a consistent pace per kilometre across all 8 runs, accepting slight slowing in runs 5-8 as fatigue accumulates. Key principles:
- Run 1 sets the tone. Go out too hard and you spike your heart rate before Station 1. Run conservatively — 10-15 seconds per km slower than you think you need to.
- Run by feel, not time. Without GPS, target a perceived effort of 6-7/10. Sustainable, not comfortable, not gasping.
- Use RoxPacer on your Apple Watch. The app tracks your live pace delta at every segment — so you see instantly if you're running faster or slower than your target split, without needing to look at your phone.
- Expect runs 6-8 to feel harder. They are — but try to keep the same rhythm even as your legs fatigue. Mental discipline on the last three runs separates good times from great ones.
For a full race pacing guide including run and station targets by finish time, see the Hyrox pacing strategy guide. To calculate your splits, use the Hyrox pace calculator.
Hyrox Workout Format: Step by Step
Here is what race day actually looks like, from check-in to finish line:
The RoxZone
The RoxZone is the transition area where all functional stations take place. Between a run and a station, you run into the RoxZone, complete the station, and run back out to the run track. There is no separate transition time — the clock runs continuously from start to finish. Managing your transitions smoothly (not fumbling with equipment, knowing exactly where your station is) can save 20-60 seconds across the full race.
3 Sample Hyrox Workouts for the Gym
You don't need a race entry to train like a Hyrox athlete. These three workouts are designed to be done at a functional fitness gym or CrossFit box. They progressively ramp from a 30-minute beginner intro to a full race simulation.
"The Hyrox Taster"
~30 minutes · No time pressure · Rest as needed between movements
This workout introduces you to the Hyrox movement patterns at half distances with reduced load. The goal is to experience the run-station-run format and get comfortable with the equipment — not to suffer. Rest between each movement until your heart rate is manageable.
Target time: no target — focus on completing all movements with good form. Track time for future reference.
"Race Simulation Lite"
~45 minutes · Time yourself · Minimal rest between movements
Full race order at half distances and half reps. You run 500m between each station instead of 1km. Station distances and reps are halved. This workout teaches you to manage transitions, pace the runs off tired legs, and feel what cumulative fatigue actually means in Hyrox. Time yourself — this is now a training benchmark.
Open Men weights: Sled push 102kg · Sled pull 78kg · Farmers carry 2x24kg · Sandbag 20kg · Wall ball 6kg / 6m target
Open Women weights: Sled push 78kg · Sled pull 54kg · Farmers carry 2x16kg · Sandbag 10kg · Wall ball 4kg / 5m target
Target time: Sub-35 minutes is strong. First time through, just finish.
"Full Send Friday"
60–90 minutes · Race simulation · Full distances, race weights, timed
This is the full Hyrox race simulation at race specifications. All 8 x 1km runs, all 8 stations at Open division weights and distances. Time yourself from the first step to the last wall ball. Do this workout 2-3 times in the 6 weeks before a race — it is the single most valuable training session you can do. The first time you do it, it will be rough. That is the point.
Rest: No planned rest. Transition immediately between each run and station.
Tracking: Use RoxPacer on your Apple Watch to track your live pace delta at every segment — the same way you will race.
Target times: Sub-75 min (competitive) · 75-90 min (solid) · 90-110 min (finisher) · 110+ min (keep training)
Frequency: Do this once every 2-3 weeks in your race prep block. Once is enough to find your weak stations.
Hyrox vs CrossFit: What's Different?
Both are functional fitness formats, but they reward different athletes and demand different preparation. The short version: Hyrox rewards aerobic endurance and pacing discipline; CrossFit rewards power, skill, and the ability to handle the unknown.
| Hyrox | CrossFit | |
|---|---|---|
| Format | Always the same 8+8 structure | Changes daily — unknown workouts |
| Movements | 8 standardized exercises | Hundreds of movements including barbell lifts, gymnastics |
| Duration | 60–120 minutes | 5–60 minutes per workout |
| Running | Core to the format — 8km per race | Occasional, not central |
| Skill ceiling | Lower — technique matters but accessible | Higher — Olympic lifts, muscle-ups, handstands |
| Entry level | Open to all — no qualifying | Varies — Open has RX and scaled |
| Pacing | Critical — same course every time | Variable — depends on the WOD |
CrossFitters typically adapt to Hyrox well because they are already comfortable with functional movements and high-intensity training. The main adjustment is developing running endurance and learning to pace conservatively. For the full breakdown, see the Hyrox vs CrossFit comparison.
How to Train for the Hyrox Workout
A solid Hyrox prep block runs 8-12 weeks. The training sits on three pillars:
- Running volume. You need to run comfortably at your target race pace for 8km total. Build your weekly mileage to 25-40km before race day. Include one long run of 8-12km per week. Long, easy running builds the aerobic base that makes the run segments feel manageable.
- Station-specific training. Practice every station weekly. Prioritize your weak stations — for most athletes that means the SkiErg (technique), sled push (heavy load), and sandbag lunges (cumulative fatigue). Check the Hyrox exercises guide for form cues and gym substitutes for each movement.
- Full simulations. Every 2-3 weeks, do a race simulation session (Workout 3 above). These sessions teach you pace management, expose your weak stations under fatigue, and build the mental toughness to keep moving when everything hurts.
For a complete 12-week programme with weekly workout plans, periodization, and taper week guidance, see the Hyrox training plan. To understand what finish time to aim for based on your current fitness, see what is a good Hyrox time.
Frequently Asked Questions
How long does a Hyrox workout take?
A full Hyrox race takes between 60 and 120 minutes for most athletes. Elite athletes finish in under 60 minutes. Recreational athletes completing their first event typically finish in 90 to 120 minutes. The total distance is approximately 13km — 8km of running plus the distance covered at each functional station.
Can beginners do Hyrox?
Yes. Hyrox is genuinely open to all fitness levels. The Open division has no qualifying standard — you just sign up and race. Many first-timers finish in 90-120 minutes and find it more achievable than expected. The key is doing some targeted training in the 8-12 weeks beforehand: run consistently, practice the 8 stations, and do at least one full simulation session before race day.
What equipment do I need for a Hyrox workout?
For a gym Hyrox simulation you need: a SkiErg (or cable machine substitute), a weighted sled or leg press, a rope for sled pulls, open floor space for burpee broad jumps, a Concept2 rowing machine, two kettlebells for the farmers carry, a sandbag or heavy backpack for lunges, and a medicine ball with a wall target. Most CrossFit boxes and functional fitness gyms have all of this equipment.
Is Hyrox harder than CrossFit?
They are different challenges. Hyrox is more predictable — you always know exactly what is coming, at what distance, and in what order. CrossFit is more varied and can involve heavier barbell movements and gymnastics. Hyrox is harder in the aerobic/endurance sense because of the 8km of running, while CrossFit workouts can be more explosive and skill-dependent. Most CrossFitters find Hyrox very doable; most marathon runners find the stations a shock.
How many calories does a Hyrox workout burn?
Most athletes burn between 600 and 1,200 calories during a full Hyrox event, depending on body weight, intensity, and finish time. Faster athletes burn more per minute but finish sooner; slower athletes burn less per minute but race longer. Approximate range: 800-1,000 calories for a 90-minute Open division finish.
Can I do a Hyrox workout at home?
A true Hyrox simulation requires a gym — specifically a SkiErg, sled, and rowing machine. However, you can do a modified home version using a 1km road run, resistance band rows, floor sliders for sled substitutes, burpee broad jumps in any open space, a loaded backpack for lunges, and a wall ball substitute using a medicine ball or dumbbell thrusters. It will not be identical, but it trains the same energy systems.
What is the order of the Hyrox workout?
The order is always the same: Run 1, SkiErg (1,000m), Run 2, Sled Push (50m), Run 3, Sled Pull (50m), Run 4, Burpee Broad Jumps (80m), Run 5, Rowing (1,000m), Run 6, Farmers Carry (200m), Run 7, Sandbag Lunges (100m), Run 8, Wall Balls (75-100 reps). Every Hyrox event worldwide uses this exact sequence.
How often should I do Hyrox workouts?
In the 8-12 weeks before a race, most athletes do 4-5 training sessions per week: 2-3 runs, 1-2 station-focused sessions, and 1 full simulation every 2-3 weeks. Closer to race day (final 2 weeks), reduce volume and focus on sharpening your pace. After a race, take 1-2 weeks of easy recovery before resuming full training.
Want to pace your next Hyrox? RoxPacer shows your delta at every station — live on your Apple Watch.
Download on App Store →Track Every Split on Your Apple Watch
RoxPacer shows your live pace delta at every run and station — so you always know if you're ahead or behind your target time, without touching your phone.