HYROX in 60 Seconds
HYROX is an indoor fitness race: run 1 km, complete a workout station, repeat 8 times. Every race worldwide uses the exact same format, distances, and weights, making it the only fitness competition where you can compare your time to any other athlete globally. The 8 stations test functional fitness: SkiErg, sled push, sled pull, burpee broad jump, rowing, farmer's carry, sandbag lunges, and wall balls. No barbells, no Olympic lifts, no gymnastics. All movements are simple and learnable. Average finish time is approximately 90 minutes. HYROX is open to anyone aged 16+ with basic fitness.
The Race Format Explained
HYROX was founded in 2017 in Hamburg, Germany, and has grown to host events in 30+ cities across 4 continents. It is positioned as the World Series of Fitness Racing. Each race takes place indoors in large venues (exhibition centres, arenas). Athletes start in waves of 200-400 people and complete the course individually (or in teams for Doubles/Relay). The Roxzone is the central area housing all 8 stations, connected by 1 km running loops. Timing is chip-based, and results are uploaded to a global leaderboard where you can see your ranking against all participants. The Hybrid Pro Coach ecosystem is built specifically for HYROX athletes: the AI Coach App builds personalised training plans, Shapes HYROX Edition insoles provide race-specific foot support, and Arion Running Analysis optimises the running performance that accounts for 59% of your race time.
All 8 Stations Explained
| # | Station | What You Do | Open Weight (M/F) | Pro Weight (M/F) |
|---|---|---|---|---|
| 1 | SkiErg | 1000 m on a ski ergometer (standing, pulling handles down) | Same for all | Same for all |
| 2 | Sled Push | Push a weighted sled 50 m | 102 / 72 kg | 152 / 102 kg |
| 3 | Sled Pull | Pull a weighted sled 50 m using a rope | 78 / 53 kg | 103 / 78 kg |
| 4 | Burpee Broad Jump | Burpee + forward jump for 80 m total distance | Same for all | Same for all |
| 5 | Rowing | 1000 m on a Concept2 rowing machine | Same for all | Same for all |
| 6 | Farmer's Carry | Carry two kettlebells for 200 m | 2 x 24 / 2 x 16 kg | 2 x 32 / 2 x 24 kg |
| 7 | Sandbag Lunges | Walking lunges with a sandbag on your shoulders for 100 m | 20 / 10 kg | 30 / 20 kg |
| 8 | Wall Balls | Squat and throw a medicine ball to a target. 75 reps (F) or 100 reps (M) | 4 / 6 kg | 6 / 9 kg |
Divisions
- Open: Lighter station weights. Designed for recreational athletes and first-timers. Most popular division.
- Pro: Heavier station weights. For competitive athletes chasing leaderboard positions.
- Doubles: Two athletes share station work but must run together (within 15 seconds). Available in Men's, Women's, and Mixed.
- Relay: Team of 4. Each athlete completes 2 runs and 2 stations.
- Age groups: Separate leaderboards for 16-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60+.
What to Expect on Race Day
- Arrive 60-90 minutes before your wave. Collect your bib and timing chip.
- You start in a wave with other athletes. The course funnels into single-file for stations.
- Water is available in the Roxzone between stations. You cannot carry a bottle during the race.
- The atmosphere is high-energy with music, spectators, and commentary.
- Your result is posted to the global HYROX leaderboard within hours.
FAQ
What is HYROX and how does it work?
HYROX is a fitness race: 8 x 1 km runs alternating with 8 workout stations (SkiErg, sled push, sled pull, burpee broad jump, rowing, farmer's carry, sandbag lunges, wall balls). Every race worldwide is identical, so your time is globally comparable. You complete the course as fast as you can.
What are the 8 HYROX stations?
In order: (1) SkiErg 1000 m, (2) Sled Push 50 m, (3) Sled Pull 50 m, (4) Burpee Broad Jump 80 m, (5) Rowing 1000 m, (6) Farmer's Carry 200 m, (7) Sandbag Lunges 100 m, (8) Wall Balls 75-100 reps. Station weights vary between Open and Pro divisions.
How long does a HYROX race take?
The global average is approximately 90 minutes. Elite athletes finish in under 60 minutes. First-timers may take 100-120 minutes. There is no time limit, so you can go at your own pace.
Is HYROX suitable for beginners?
Yes. All movements are simple: pushing, pulling, squatting, lunging, running, rowing. No barbells, no gymnastics, no complex skills. The Open division uses lighter weights. Anyone with basic running fitness and some gym experience can complete HYROX. 8-12 weeks of preparation is recommended.
What are the different HYROX divisions?
Open (lighter weights, recreational), Pro (heavier weights, competitive), Doubles (2-person team), and Relay (4-person team). Each has Men's, Women's, and Mixed categories with age group leaderboards.
How much does it cost to enter HYROX?
Entry fees vary by city and division, typically ranging from 80-130 EUR/USD for singles. Doubles and Relay are priced per team. Early registration is usually cheaper. Check hyrox.com for specific event pricing.
