HYROX is a fitness race. You run 1 km, do a workout station, and repeat that eight times. Then you finish.
The format is the same in every city, so a time in London means the same as a time in Chicago. That is why people compare their times so much.
HYROX started in Hamburg in 2017. It now runs well over a hundred races a season, on every continent.
The race, in one picture
8 runs of 1 km, 8 stations, one roxzone. You run a lap of the course, go into the roxzone, do a station, come back out and run again.
The roxzone is the area between the running track and the stations. It is timed, and it counts. The typical Open Men finisher spends 7:42 in there.
Running is roughly half the race. In Open results with full splits, the typical man runs for 41:41 and the typical woman for 46:46.
The eight stations, in order
You always do them in this order, with a 1 km run before each one.
| # | Station | What you do |
|---|---|---|
| 1 | SkiErg | 1000 m on a ski machine |
| 2 | Sled push | Push a weighted sled 50 m |
| 3 | Sled pull | Pull a weighted sled 50 m with a rope |
| 4 | Burpee broad jumps | 80 m of burpees with a jump forward |
| 5 | Rowing | 1000 m on a rowing machine |
| 6 | Farmers carry | Carry two kettlebells 200 m |
| 7 | Sandbag lunges | 100 m of walking lunges with a sandbag |
| 8 | Wall balls | 100 throws of a ball to a target |
The weights depend on your division. Every load, in kg and lb, is on the HYROX weights page.
The divisions
Open is the standard race and where most people start. Pro is the same race with heavier weights. Anyone can enter Pro; there is no qualifying time.
Doubles is two people. You both run every kilometre together and split the station work however you like. There are men’s, women’s and mixed pairs.
Pro Doubles is doubles at Pro weights. Relay is a team of four, each running two of the eight legs.
Adaptive divisions are for athletes with a disability. Elite 15 is the invitation-only race for the fastest 15 men and 15 women in the world.
How long does HYROX take?
From real results, the typical finisher in each division takes:
| Division | Typical finish | Fastest 10% under |
|---|---|---|
| Open Men | 1:27:49 | 1:10:11 |
| Open Women | 1:36:08 | 1:18:08 |
| Pro Men | 1:20:50 | 1:05:50 |
| Pro Women | 1:26:40 | 1:11:04 |
| Men’s Doubles | 1:16:16 | 1:03:40 |
| Women’s Doubles | 1:28:16 | 1:14:34 |
| Mixed Doubles | 1:23:06 | 1:08:26 |
Pro is faster than Open even though the weights are heavier. The people who choose Pro are, on average, much fitter.
The full breakdown by age group is in what is a good HYROX time. Every race’s results, with every split, are on RoxTimes.
Who is HYROX for?
If you can run 8 km in one go, even slowly, you can finish a HYROX. Most people who enter train in a normal gym.
The race rewards being good at everything rather than great at one thing. A strong runner loses time on the sleds; a strong lifter loses it on the runs.
Questions people ask
Can a beginner do HYROX? Yes. Most people at a HYROX are not athletes. If you can run 8 km slowly and keep moving for about an hour and a half, you can finish. Walking parts of the later runs is normal.
Is HYROX harder than a marathon? It is different. A marathon is 42 km of running. HYROX is 8 km of running plus the eight stations, and takes the typical finisher about an hour and a half. Runners usually find the sleds and wall balls hardest; gym-goers find the runs hardest.
Is HYROX like CrossFit? Both mix running and gym work, but HYROX is one fixed race. The stations, distances and order never change, so every time can be compared. CrossFit workouts change all the time and are scored differently.
How is HYROX different from Spartan, Tough Mudder or a triathlon? Spartan and Tough Mudder are obstacle races outdoors, on courses that change from event to event. A triathlon is swimming, cycling and running. HYROX is indoors, on the same 8 km format everywhere, with gym stations between the runs.
How long do I need to train? Eight to twelve weeks is enough to prepare for a first race if you already exercise. The free 8-week plan is built for exactly that.
How to start
- Check you are ready. The three simple tests are in your first HYROX race.
- Pick a race. Choose one 8 to 12 weeks away and enter Open or Doubles.
- Train for it. Start with the free 8-week training plan, or the beginner plan if you are new to running.
- Learn the rules. Most lost time is penalties and no-reps. The rules guide lists them station by station.
