What is HYROX? Format, distances, exercises explained
HYROX is a global fitness race that mixes running with functional strength stations. Same format in every city: 8 × 1 km runs alternated with 8 standardised workout stations. The result is a 60–110 minute hybrid race that anyone with a gym base can train for.
The HYROX format
A HYROX race is always the same: 1 km running, then a workout station, repeated 8 times. The total distance is 8 km of running plus the work in 8 stations. Most amateurs finish in 70–110 minutes.
The standardisation is the point. A HYROX race in Hong Kong, Berlin, or Madrid is the same race — same exercises, same distances, same flooring. That makes times directly comparable across events.
The 8 workout stations
In order: SkiErg (1000 m), Sled Push (50 m, 152 kg men / 102 kg women), Sled Pull (50 m, 103 kg / 78 kg), Burpee Broad Jumps (80 m), Rowing (1000 m), Farmers Carry (200 m, 24 kg per hand / 16 kg), Sandbag Lunges (100 m, 20 kg / 10 kg), and Wall Balls (100 reps, 6 kg ball to 9 ft / 4 kg ball to 8.5 ft).
Stations are the same on every continent. Equipment is supplied by HYROX. There is no movement standard you have to learn beforehand — judges enforce form on the day.
HYROX vs CrossFit
CrossFit is a methodology with thousands of possible workouts. HYROX is a single race format. CrossFit competitions are unpredictable; HYROX is fully scripted.
For training, HYROX rewards aerobic running fitness much more than CrossFit. A typical HYROX athlete runs 25–40 km a week. A typical CrossFitter rarely runs more than 10 km in a week.
Categories
You can race solo (Open or Pro — Pro uses heavier weights), in doubles (two-person team taking turns), or as a relay (four-person team). Singles are the most common entry point.
Frequently asked questions
What is HYROX?
HYROX is a global fitness race that combines 8 km of running with 8 functional workout stations. The format is identical at every event worldwide.
How long is a HYROX race?
A HYROX race is 8 km of running (8 × 1 km) plus 8 workout stations. Most amateurs finish in 70 to 110 minutes.
What are the HYROX exercises?
In order: SkiErg 1000 m, Sled Push 50 m, Sled Pull 50 m, Burpee Broad Jumps 80 m, Rowing 1000 m, Farmers Carry 200 m, Sandbag Lunges 100 m, and Wall Balls (100 reps).
Is HYROX harder than CrossFit?
They are different. HYROX rewards aerobic running fitness; CrossFit rewards short-burst power and movement variety. Most HYROX events are easier to prepare for because the format is fixed.
How do I train for HYROX?
Run three to four times a week (totalling 25–40 km), and add two strength-and-conditioning sessions that include sleds, lunges, and wall balls. 12 weeks of focused training is usually enough for a first race.