Guides
Everything about HYROX that isn't training
Race day, the rules, pacing from the split data, doubles, race week, no-sled gyms, women's divisions and 40-plus. Whole answers, nothing gated.
- 10 guides
- Written from the results data
- Free
What is HYROX? The race, the eight stations in order, divisions and timesWhat HYROX is, in plain words: eight 1 km runs, each followed by a workout station, the stations in order, the divisions from Open to Elite 15, how long it takes from 277,545 real Open results, and how to start. Your first HYROX race: readiness, logistics and what actually happensWhat a first HYROX race is really like, station by station: are you ready, what to wear, how the chalk and no-rep rules work, when to arrive, and how wave timing changes your day. 
HYROX rules and penalties: station standards, no-reps and how time gets addedHYROX rules and penalties for the 2026/27 season, station by station: every movement standard, the time penalties judges hand out, chalk, lap counting, and how to train the standard so it never costs you. 
HYROX weights 2026/27: every station and division, in kg and lbThe HYROX weights for every station and division in the 2026/27 season, in kilograms and pounds: sled push, sled pull, farmers carry, sandbag lunges and wall balls for Open, Pro and Doubles, men and women. 
HYROX doubles strategy: splitting stations when you are not evenly matchedHow to divide every HYROX doubles station between two athletes of different strengths, how handovers work under the 2026/27 rules, and the split patterns that cost the least time. 
HYROX pacing strategy: run fade, the roxzone, and what the fast quartile does differentlyHYROX pacing strategy from the split data: how much the typical athlete's runs slow down, where the roxzone quietly eats six minutes, and which stations are worth attacking. 
HYROX race week: taper, sleep, logistics and arrivalWhat to do in the seven days before a HYROX: how much training to keep, how to plan sleep and travel, what to pack, and how to arrive at your wave ready rather than tired. 
Training for HYROX without a sled: substitutions that actually transferHow to train every HYROX station without a sled, SkiErg, rower or wall ball: load-equivalent substitutions, what each one does and does not replicate, and how to test whether the transfer worked. 
HYROX women's divisions: weights, times and what a good result looks likeThe 2026/27 weights for HYROX Open Women, Pro Women and women's doubles, plus typical and top-10% finish times by age group from 100,281 women's Open results. 
HYROX after 40: what the masters data actually shows and what to changeAge-group finish times for HYROX masters athletes from 277,545 Open finishes: how much time each decade really costs, which stations slow down most, how to space sessions after 40, and what to change in a training block. Where to start
The RoxHype app
The plan that changes when your week does.
Miss a session, the week rebuilds. Beat a target, the loads move.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
