How HYROX works
HYROX is an indoor fitness race. You run 1 km, then do one workout station, eight times over: 8 km of running and 8 stations, always in the same order. The fastest total time wins, and the format is the same at every race in the world, so times can be compared.
- The race
- 8 × 1 km run + 8 stations
- Scored on
- Total time
- Divisions
- Open, Pro, Doubles, Relay
- To enter
- No qualifying, no time limit
Walk the arena with Rep
Pick any spot on the floor and Rep runs over to show you what happens there.
Start wave
Start wave
Racers start in waves at set times, wearing a timing chip on the ankle.
- Your start time is written on your arm. Starting in another wave without permission is a disqualification.
- The chip records every run lap and station, so your splits are on the results page after the race.
HYROX step by step
The 2026/27 format, in race order.
Before every station
1 km run
8 × 1 kmBefore every station you run about 1 km on a marked course around the hall, usually as several laps.
- You count your own laps. Extra laps don't get time back, and missing one is a penalty.
- Run segments add up to 8 km in total.
Roxzone
Between runsThe transition area between the run course and the stations: you pass through it on the way into and out of every station.
- Go in through the IN arch and out through the OUT arch. Mixing them up costs 2 minutes each time.
- Water is available on your way through. Bring any gels with you from the start.
- Time spent here counts: fast transitions save real minutes.
Start wave
Every ~10 minRacers start in waves at set times, wearing a timing chip on the ankle.
- Your start time is written on your arm. Starting in another wave without permission is a disqualification.
- The chip records every run lap and station, so your splits are on the results page after the race.
After 1 km run 1
1. SkiErg
1,000 mPull the SkiErg handles down from overhead until the monitor reads 1,000 metres.
- Concept2 SkiErg, damper preset to 6 for everyone; you can change it.
- Feet stay on the SkiErg base: a warning first, then 15 seconds per repeat.
After 1 km run 2
2. Sled push
50 mPush a loaded sled four lengths of a 12.5 m lane: 50 metres in total.
- Weights include the sled itself.
- The whole sled must cross the 12.5 m line before you change direction.
After 1 km run 3
3. Sled pull
50 mStanding in a box at the end of the lane, pull the sled to you by its rope, then run to the other end and pull it back: four 12.5 m lengths.
- Weights include the sled.
- Stay standing and inside your Racers Box; no pulling from sitting or kneeling.
After 1 km run 4
4. Burpee broad jumps
80 mA burpee, then a two-footed jump forward, repeated for 80 metres.
- Chest touches the floor on every burpee.
- Jump and land with both feet; no stepping forward between reps.
After 1 km run 5
5. Rowing
1,000 mRow 1,000 metres on a Concept2 rower.
- Same distance for every division.
- The damper is preset to 6; you can change it.
After 1 km run 6
6. Farmers carry
200 mCarry a kettlebell in each hand for 200 metres.
- Arms long by your sides. You can put the bells down to rest, as long as they don't move forward.
- Kettlebells go back upright in their area at the end, or it's a 30-second penalty.
After 1 km run 7
7. Sandbag lunges
100 mWalking lunges for 100 metres with a sandbag across your shoulders.
- Trailing knee clearly touches the floor on every lunge, alternating legs.
- Stand tall with hips and knees open at the end of each rep; no shuffle steps in between.
After 1 km run 8
8. Wall balls
100 repsSquat with a medicine ball and throw it to a target, 100 times.
- Targets: 3.00 m (10 ft) for men, 2.70 m (9 ft) for women.
- Hip crease below the knee, and the ball must hit the target. No warnings: it's a rep or a no rep.
Finish
Total timeYou finish straight after the last wall ball: there is no run after station 8. Your result is one time from the start line to the finish, runs, stations and Roxzone included.
- Time penalties are added to it.
- More than 98% of racers finish. Elite athletes finish in under an hour.
HYROX weights by division
| Stop | Open women | Open men | Pro women | Pro men |
|---|---|---|---|---|
| Sled push50 m | 102 kg (225 lb) | 152 kg (335 lb) | 152 kg (335 lb) | 202 kg (445 lb) |
| Sled pull50 m | 78 kg (172 lb) | 103 kg (227 lb) | 103 kg (227 lb) | 153 kg (337 lb) |
| Farmers carry200 m | 2 × 16 kg (35 lb) | 2 × 24 kg (53 lb) | 2 × 24 kg (53 lb) | 2 × 32 kg (71 lb) |
| Sandbag lunges100 m | 10 kg (22 lb) | 20 kg (44 lb) | 20 kg (44 lb) | 30 kg (66 lb) |
| Wall balls100 reps | 4 kg (9 lb) | 6 kg (13 lb) | 6 kg (13 lb) | 9 kg (20 lb) |
Divisions
Open is the standard race and the one most people start with. Pro uses heavier weights. Women Pro carries the same loads as Open men.
Doubles: two racers run every kilometre together and split the work at each station however they like. Doubles use the Open loads (mixed pairs use the men's).
Relay: a team of four, each racer doing two runs and two stations. There are also Adaptive divisions with their own rulebook, and age groups for the results and World Championship places.
Judging and penalties
Judges watch the stations. On most of them the first fault is a warning and each one after that adds 15 seconds. Wall balls get no warnings: each throw is either a rep or a no rep, and you do it again.
Bigger mistakes cost 2 minutes: leaving a station through the IN arch, using equipment you weren't assigned, carrying chalk off a station, or pouring water over yourself. Many of them are caught automatically by the timing chip.
Allowed kit: knee sleeves, gloves (not grips), a weightlifting belt, wristbands and a hydration pack. Anything not on the list is banned, and you can't hand kit to anyone during the race.
Qualifying for the World Championships
Anyone can enter a regular HYROX race. Every Pro and Doubles Mixed division at every race gives at least one World Championship place per age group (for 60+ it goes to Open), offered to the winner a couple of days after the race and rolled down if they don't take it.
Elite athletes qualify through the Elite 15 series: five Elite races, with the top three at each earning a place. The next World Championships are in Hong Kong in June 2027.
Questions people ask
What are the 8 HYROX stations in order?
SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls. Each one comes after a 1 km run.
Do you run after the last HYROX station?
No. Each of the eight 1 km runs comes before a station, so the race goes run, station, run, station and so on, and you finish straight after the 100th wall ball.
How long does a HYROX race take?
Elite athletes finish in under an hour. Most people take somewhere between one and two hours, and there's no time limit.
What weights are used in HYROX?
Open women: sled push 102 kg (225 lb), sled pull 78 kg (172 lb), farmers carry 2 × 16 kg (35 lb), sandbag 10 kg (22 lb), wall ball 4 kg (9 lb). Open men and Pro women: 152 kg (335 lb), 103 kg (227 lb), 2 × 24 kg (53 lb), 20 kg (44 lb), 6 kg (13 lb). Pro men: 202 kg (445 lb), 153 kg (337 lb), 2 × 32 kg (71 lb), 30 kg (66 lb), 9 kg (20 lb). Sled weights include the sled.
What is the Roxzone in HYROX?
The transition area between the running course and the workout stations. You go through it into and out of every station, using the IN and OUT arches, and the time you spend there counts toward your result.
Do I need to qualify to race HYROX?
No. Regular races are open to anyone. Qualifying only matters for the World Championships, through age-group places at each race or the Elite 15 series.
How does HYROX Doubles work?
Two racers run every kilometre together and split the reps and distance at each station however they like. Doubles use the Open weights.
Race your friends before race day
Make a workout from any of these stations, share the link, and everyone posts a time to the same leaderboard. No app needed.
Create a challenge