Guide · beginner
The race format, start to finish
Every race is eight one-kilometre runs and eight stations in the same order. This guide walks through each part.
A HYROX race has one format, and it is the same at every event. You run one kilometre, complete a station, and repeat that eight times. The order never changes, which is what makes times comparable from one city to the next.
The order
| # | Run | Station | Distance or reps |
|---|---|---|---|
| 1 | 1 km | SkiErg | 1,000 m |
| 2 | 1 km | Sled Push | 50 m (2 × 25 m) |
| 3 | 1 km | Sled Pull | 50 m (2 × 25 m) |
| 4 | 1 km | Burpee Broad Jump | 80 m |
| 5 | 1 km | Rowing | 1,000 m |
| 6 | 1 km | Farmers Carry | 200 m |
| 7 | 1 km | Sandbag Lunges | 100 m |
| 8 | 1 km | Wall Balls | 100 reps |
That adds up to eight kilometres of running and eight blocks of work. Every station is preceded by a run, so you start the race running and you finish it on the wall balls.
What changes between divisions
The distances stay the same in every division. What changes is the weight on the sleds, the kettlebells, the sandbag and the wall ball, and whether you do the work alone, with a partner or in a team of four. Our guide to divisions and weights has the full table.
What this means for training
Half of the race is running, and all of that running happens with tired legs. That is why most sensible preparation is built on three things: steady running fitness, enough strength to move the station loads without a fight, and practice at running straight after station work. The training planner builds a week-by-week schedule around those three.
Check the rulebook
This guide covers the format. Movement standards, penalties and equipment rules live in the official rulebook, which is updated between seasons. Read the current version before you race.
Sources
- 01The Fitness Race: format, stations and weights, HYROX. Checked Invalid Date.
Spotted an error? Tell us. Corrections are noted on the page. See our editorial standards.