What Is HYROX? The Complete Guide to the Fitness Race

HYROX is a fitness race that anyone can enter: eight 1 km runs, each followed by a workout station such as a sled push, a 1,000 m row or 100 wall balls. Every race uses the same order and the same standards, so you can compare your times from race to race and city to city, though venue layout and flooring can shift them by a few minutes.

This guide covers how the race works, the divisions and weights, how to train for it (including without a sled), what to eat, and what to expect on race day.

The short version

• HYROX is 8 km of running split into eight 1 km runs, with a workout station after each run. The order never changes.
• Races are usually held indoors in large exhibition halls. There is no qualifying for regular races and no time limit, and the minimum age is 16.
• You can race alone (Open or Pro), with a partner (Doubles) or as a team of four (Relay).
• Most of your race time is spent running, so training should be about half running and half strength and station work.
• Average Open finish times sit around an hour and a half, and first-timers are often slower. Finishing is the goal for a first race.

What is HYROX?

HYROX calls itself a fitness race, and that is the simplest way to think about it. Like a 10K, everyone does the same course and gets a time. Unlike a 10K, half of the challenge is strength and conditioning work done while you are already tired from running.

It was launched in Hamburg, Germany, in 2017 by race organizer Christian Toetzke, Olympic field hockey champion Moritz Furste and marketer Michael Trautmann. About 650 people raced the first event. By the 2025/26 season the calendar had grown to 105 races in more than 30 countries, and HYROX reported more than 1.5 million participants that season.

Part of the appeal is the format. The stations use movements most people already know from the gym, the standards are the same everywhere, and results are posted by division and age group, so you can compare yourself with people like you. New Yorkers do not have to travel to race: the 2026 New York race was held at Pier 76 in Hudson River Park, and the official HYROX event page lists the next date once it is announced.

The race, run by run

Every HYROX race follows this sequence. You run 1 km, complete the station, and head out for the next run.

A few things surprise first-timers:

• The Roxzone counts. The Roxzone is the transition area between the running track and the stations. The clock keeps running there, so slow transitions add up over eight rounds.
• Judges enforce standards. A wall ball that misses the target does not count, so you throw it again. In the sandbag lunges, a back knee that does not touch the floor earns a warning, then a 15-second time penalty for each further miss. The official rulebook sets the standard for every movement.
• The running is the biggest piece. The 8 km of running usually takes up a large share of the total time, which is why good runners often beat stronger athletes.
• Finish times vary widely. Race data from Hyranking puts the average Open finish at about 1 hour 31 minutes for men and 1 hour 38 minutes for women, and it notes that the true average, once first-timers are counted, is likely slower. The fastest pros finish in under an hour.

For a deeper look at the course layout, see our HYROX race format guide and HYROX workout stations explained.

Divisions and weights

You choose a division when you sign up. Each one runs the same course; what changes is the weight and how the work is shared.

• Open. The standard race, and where most people start. You do every run and every station yourself.
• Pro. The same race with heavier sleds, carries, sandbag and wall ball. Built for experienced racers.
• Doubles. Two people run every 1 km together and split the station work however they like. Men’s, women’s and mixed pairs race in separate categories.
• Relay. A team of four. Each person runs two 1 km laps and completes two stations.
• Adaptive. A division for athletes with a range of impairments.

Results are ranked by age group, starting at 16 to 24 and then in five-year bands. You do not need to qualify for a regular race. Strong results at regular races can earn a place at the HYROX World Championships (the official site lists which divisions qualify), and the world’s top professionals race a separate Elite Series.

Station weights for singles races in the 2026/27 rulebook:

Weights can change between seasons, and Doubles and Relay have their own rules, so check the official rulebook for your race. Our guide to HYROX divisions and categories goes into more detail.

Is HYROX for you?

If you are 16 or older and can train consistently for a couple of months, you can finish a HYROX race. Nothing in it requires advanced technique: you run, ski, row, push, pull, jump, carry, lunge and throw.

A realistic starting point for Open is being able to jog for 30 minutes without stopping and handle the station movements at lighter weights. If you are not there yet, Doubles or Relay are good first races, because you share the station work and still get the full race-day experience.

If you have a heart condition, high blood pressure, a recent injury, or have been inactive for a long time, talk to your doctor before you start training for a race this demanding.

How to train for HYROX

Good HYROX training covers three things: your running engine, strength for the stations, and practice at switching between the two while tired. For most people, 8 to 12 weeks of focused preparation on top of a basic fitness base is enough for a first race.

Build your running

Running makes up much of your race time, so it deserves about half of your training. Use three kinds of runs:

• Easy runs at a conversational pace build your aerobic base. Most of your running should feel like this.
• Intervals, such as 6 to 8 rounds of 400 m to 1 km at a hard but controlled pace, raise the speed you can hold. Our interval running workouts are a good place to start.
• Compromised runs are runs done straight after station work, such as 1 km right after a set of lunges or wall balls. They teach your legs to run when they are already heavy, which is the feeling that defines HYROX.

Get strong for the stations

Two strength sessions a week built on a few basic movements will carry over to every station:

• Squats and lunges for the sled push, lunges and wall balls
• Deadlifts and hip hinges for the sled pull, SkiErg and rowing
• Rows and pull-ups for the sled pull and SkiErg
• Loaded carries, dead hangs and heavy holds for grip
• Planks, side planks and carries for a stable trunk

Strength work also helps your running hold up late in the race. Our guide to strength training for runners covers the basics.

A sample training week

Here is one way a first-timer might set up a week, about two months out. Adjust the volume to your current fitness.

In the last week before the race, cut your training volume roughly in half, keep a little intensity, and prioritize sleep. You will not gain fitness in race week, but you can show up tired.

Training without a sled or SkiErg

Many people in New York train at home or in a building gym without sleds, SkiErgs or a full set of rowers. You can still prepare well:

• Sled push: heavy walking lunges, step-ups and wall drives, where you lean into a wall at a sled-push angle and drive your knees. If you have turf, push a loaded plate on a towel.
• Sled pull: heavy rows, band pulls and hand-over-hand rope or towel pulls from a seated or kneeling position.
• SkiErg: standing band pull-downs with a strong hip hinge.
• Rowing: a rower if your building has one; if not, use a bike or extra running for the conditioning and deadlifts for the pattern.
• Farmers carry: dumbbells or kettlebells in a hallway or on the roof deck.
• Burpee broad jumps, sandbag lunges and wall balls: need little more than floor space, a sandbag or dumbbell and a medicine ball. Squat-to-press thrusters work if you have no wall to throw against.

Try to get onto real equipment a few times before race day, especially the sleds. Many gyms now run HYROX-style classes.

Station technique tips

• SkiErg: hinge at the hips and use your body weight to drive the handles down. Arms alone tire quickly.
• Sled push: get low, lock your arms and take short, fast steps. Stopping is costly, because getting a heavy sled moving again takes the most effort.
• Sled pull: sit back into a strong stance, pull hand over hand, and walk backward to keep the rope tight.
• Burpee broad jumps: find a steady rhythm and jump a comfortable distance. Huge jumps burn energy you need later.
• Rowing: legs, then body, then arms, and an unhurried return. Hold a steady pace rather than sprinting the start.
• Farmers carry: stand tall, keep the weights close and take quick, short steps. Shake out your hands before you pick them up.
• Sandbag lunges: keep your chest up and touch the back knee to the floor on every rep.
• Wall balls: break the 100 reps into sets you can sustain, such as sets of 10 to 15 with short pauses, and keep your eyes on the target.

Recovery

Training adaptations happen between sessions. Sleep 7 to 9 hours, keep easy days easy, and spend 10 to 15 minutes on mobility for your hips, hamstrings, calves and upper back on most days. Assisted stretching can help when hard weeks leave you tight; see our at-home stretching sessions.

What to eat before, during and after

You do not need a special diet for HYROX, but timing matters on race day. Stick with foods you have already tried in training.

• The days before: eat normally, then eat noticeably more carbohydrate the day before, such as rice, pasta, potatoes, bread and fruit. Full multi-day carb loading is generally aimed at events longer than about 90 minutes. Many first-timers race about that long, so a bigger carbohydrate day before is worth it, and a full load is optional.
• Race morning: eat a familiar, carbohydrate-based meal 2 to 4 hours before your start, low in fat and fiber so it digests easily. Oatmeal with a banana, a bagel with honey or rice with eggs all work. If your start is late, add a small snack such as a banana 30 to 60 minutes before.
• During the race: if you finish in about an hour, a few sips of water or sports drink are enough. If you expect to race longer than an hour, which includes most first-timers, 30 to 60 grams of carbohydrate per hour from a sports drink or gel can help you hold your pace. Water is available as you pass through the Roxzone.
• After: within a couple of hours, have a meal with carbohydrate and 20 to 30 grams of protein, plus fluids. Chicken with rice, a turkey sandwich with fruit, or a smoothie with Greek yogurt and berries are easy options.

Hydration starts the day before. If you are a heavy sweater, add electrolytes. For a plan built around your training and your schedule, see our nutrition services.

Race day: what to expect

Arrive early enough to check in, find the bag drop and watch a heat before yours. Then warm up for 15 to 20 minutes: easy jogging, dynamic mobility such as leg swings and walking lunges, and a few light reps of station movements. Finish the warm-up close to your start time so you do not cool down.

Wear the shoes you trained in. A stable, running-friendly trainer usually works better than a very soft, high-stack running shoe, which can feel unstable on the sleds. Fitted clothing avoids snags on equipment. Some athletes wear thin gloves for the sled pull and carries; the current rulebook allows gloves but not grips.

How to pace it

• Start slower than you want to. The first run feels easy, which is exactly why people go out too fast. Aim for even run splits across all eight.
• Use the runs to recover. Settle your breathing in the first few hundred meters of each run before you build into your pace.
• Move with purpose in the Roxzone. Walking briskly is fine, standing still is not.
• Plan your wall balls. Decide your set sizes before you get there, because thinking is hard by then.

Common mistakes

• Going out too fast on the first two runs
• Training running and strength separately and never practicing them together
• Ignoring grip until the farmers carry
• Collecting wall ball no-reps and lunge penalties by cutting corners
• Trying new shoes, food or supplements on race day
• Training hard in race week instead of resting

The HYROX community

Much of HYROX’s growth has come from gyms and training groups. Many gyms run HYROX-style classes and group sessions, and race-day crowds cheer from the side of the course, which makes the event feel more like a festival than a time trial. Doubles and Relay make it easy to race with friends, coworkers or a partner, and plenty of people come back to beat their first time.

Frequently asked questions

How long does a HYROX race take?

The course is 8 km of running plus eight stations. Average Open finish times are around an hour and a half, first-timers often take longer, and the fastest professionals finish in under an hour. There is no time limit.

Can a beginner do HYROX?

Yes. Give yourself 8 to 12 weeks of consistent training, start with Open, Doubles or Relay, and make finishing your goal.

Do I need to qualify?

No, regular races are open to anyone 16 or older. Qualifying only applies to the World Championships.

How is HYROX different from CrossFit?

CrossFit workouts change constantly and include technical lifts and gymnastics. HYROX is the same race every time with simple movements, so you know exactly what to train for and can compare your times from race to race.

How heavy are the HYROX weights?

It depends on the division. In Open, for example, the sled push totals 102 kg for women and 152 kg for men, including the sled. See the weights table above and check the current rulebook before you race.

Can I train for HYROX without a gym?

Mostly, yes. Running, lunges, burpee broad jumps, carries and wall ball substitutes all work at home or in a building gym. Try to practice on real sleds and a SkiErg a few times before race day.

What shoes should I wear for HYROX?

A stable trainer that you are comfortable running 8 km in. Very soft, high-stack running shoes can feel wobbly on the sleds, and brand-new shoes are a gamble.

What should I eat before a HYROX race?

A familiar meal built around carbohydrates, eaten 2 to 4 hours before your start, low in fat and fiber. Save new foods for training days.

Training for HYROX with a trainer

The hardest part of HYROX preparation is balancing the running, the strength work and recovery around a busy week. A Type A Training trainer can build your HYROX plan around the space and equipment you have at home or in your building gym, coach your station technique, and adjust the plan as race day gets closer. Learn how in-home personal training works in Manhattan and parts of Brooklyn and Queens.