HYROX is a fitness race combining 8 x 1km runs with 8 functional workout stations. You run 1km, complete a workout station, then repeat the process eight times, finishing with 100 wall balls.
The format is largely standardised around the world, which means you can compare your finishing time with athletes racing at other HYROX events. You can compete individually, with a partner in Doubles or as part of a four-person Relay.
HYROX is designed to test a broad range of fitness qualities, including endurance, strength and muscular stamina. Different divisions and race formats make it accessible to athletes with a wide range of abilities and experience levels.
HYROX bills itself as “The World Series of Fitness Racing” and hosts events all over the world. Most races take place indoors, although some outdoor events have also been held. The sport has become particularly popular with runners, triathletes, OCR competitors and CrossFit athletes.
This guide covers everything you need to know about HYROX, including the race format, workout stations, divisions, weights, average finishing times, training and what to expect at your first event. If you prefer video you can also watch our guide to the sport of HYROX.
About this guide: Greg Williams is the founder of Rox Lyfe, a HYROX athlete, podcast host and HYROX Elite race commentator. He has covered HYROX events around the world and interviewed many of the sport’s leading athletes, coaches and founders.
What is the HYROX Race Format?
Every standard HYROX race follows the same basic format: 8 x 1km runs, with one functional workout station after each run.
That means you complete a total of 8km of running and 8 workout stations.
| Round | Run | Workout Station |
|---|---|---|
| 1 | 1km run | 1,000m SkiErg |
| 2 | 1km run | 50m sled push |
| 3 | 1km run | 50m sled pull |
| 4 | 1km run | 80m burpee broad jumps |
| 5 | 1km run | 1,000m row |
| 6 | 1km run | 200m farmers carry |
| 7 | 1km run | 100m sandbag lunges |
| 8 | 1km run | 100 wall balls |
The order of the stations is fixed, so you know exactly what you will face before race day and can train specifically for each part of the event.
The weights used for the sleds, farmers carry, sandbag lunges and wall balls depend on the division you enter. You can see the full HYROX weights and division requirements further down this guide.
Can Beginners Do HYROX?
Yes. HYROX is designed to be accessible to a wide range of fitness levels, and you do not need to qualify to enter a standard race.
That said, HYROX is still a demanding event. You will run a total of 8km and complete all eight workout stations, so some structured training beforehand is a very good idea.
You are allowed to slow down, walk during the runs and take breaks at the workout stations if needed. There is no requirement to complete the race within a particular target time. To find out more check out this article on how hard HYROX is.
HYROX offers several race formats, so you can compete on your own, with a partner or as part of a team.
| Division | How It Works |
|---|---|
| Open Singles | You complete all 8km of running and all 8 workout stations yourself. |
| Pro Singles | The format is the same as Open, but some workout stations use heavier weights. |
| Doubles | Both athletes run the full 8km together, while the workout station work can be shared between partners. |
| Relay | A team of four splits the race, with each athlete completing two 1km runs and two workout stations. |
Open is the most common choice for first-time solo racers, while Doubles or Relay can be a more accessible way to experience HYROX for the first time. The workout weights vary by division, so Open, Pro and Doubles athletes do not always use the same loads. You can see the full HYROX weights further down this guide.
Weights and Distances by Division (2026/27)
How Long Does HYROX Take?
There is no fixed time limit for completing a standard HYROX race, and finishing times vary widely depending on your fitness level, division and experience.
Average finishing times are roughly 1:35 for HYROX Men and 1:38 for HYROX Women, but many athletes take considerably longer, especially in their first race.
Your finishing time is only one way to measure your performance. HYROX attracts athletes with a huge range of abilities, so there is nothing unusual about finishing well above the average.
You can view results from previous HYROX events here, and we also have a detailed guide to HYROX average times and what counts as a good HYROX time.
Every athlete wears a timing chip around their ankle. This records your total finishing time as well as your split times for the runs, Roxzone and workout stations, making it easy to see where you gained or lost time during the race.
Where do HYROX Events Take Place?
HYROX events originated in Germany but now take place all over the world. Click here to see the current event list.
We include reviews (and previews) of each event on our site (click here to see the full list), including Vienna, Chicago, Birmingham, Paris, Warsaw, Berlin, Valencia, Bilbao and Amsterdam. There is even a HYROX Cruise that has been announced!
What is the “Roxzone”?
If you’ve looked at the times achieved in past events, you may have noticed there is a time for something known as the “Roxzone”. The Roxzone is the area that you need to cover when moving between the runs and the functional stations.
In a large indoor arena, the running section of a HYROX event normally takes place around the perimeter. After each run you then move into the centre of the venue, and head towards the functional station. The area between leaving the run and entering the functional station is known as the Roxzone. This can be a surprisingly large area and means you ultimately end up covering an additional 700m in distance on the day. If you’ve been doing HYROX simulations in your gym, this can be an area that is often forgotten.
In the Roxzone, cups of water and Red Bull are normally available for competitors to drink mid-race. It is not allowed for spectators to pass you drinks, or food, but you can carry items with you if desired.
For more info, I explain further in this video on our YouTube channel what the Roxzone is.
How to Train for a HYROX Event?
To help with training for HYROX, we have put together this article that looks at some of the main considerations when designing your HYROX training plan.
If you needed extra help then check out our personalised training plans here or one of our 12 Week Training Plans (written for Individual or Doubles). You could look for a HYROX Partner Gym near you which are affiliated gyms that specialise in supporting HYROX athletes.
Finally, we feature lots of useful training advice on this site, so please ensure you are signed up to our mailing list to be kept up to date (at the bottom of this page), and listen to the Rox Lyfe podcast where you’ll hear tips from the top athletes in the world of sport.
What Equipment Do I Need?
There’s not much you need to compete in a HYROX event other than appropriate clothes and footwear. There are no specific clothing requirements, but just remember it can often get hot inside the venues. Many men (not all by any means) compete topless.
From a footwear perspective, comfortable running trainers are normally the best bet. CrossFit trainers – such as the Nike Metcon’s – aren’t ideal as they aren’t designed for running such long distances in. You’ll also want to make sure you use footwear that won’t slip too much when you’re pushing the heavy sled (which has caught out some competitors in the past). Personally, I’ve used the Puma Deviate Nitro in the events and they have worked well. Check out our article on the best footwear for HYROX for a more in depth look into this important topic.
A large portion of your training for HYROX can be done very effectively with a minimal amount of equipment. Running obviously requires little equipment and most gyms will at least have all you need to practice the weighted lunges, wall balls, and farmers carries. In an ideal world you would find a gym which has all the required equipment – including sleds, ski erg, and row machine – though they aren’t essential, and you would still be able to compete in HYROX if you didn’t have access to those during training. To find a HYROX Training Club (which should have at least most of the required equipment) then visit this page.
The equipment used in HYROX events is made by Centr.
Age Groups
Once you have your finishing time, it is possible to see how you fare overall, and against competitors in the same age group as yourself. At the end of each event, there are podium awards for the top 3 in each age group.
The age groups for the individuals and doubles competition are broken down as follows:
16-24
25-29
30-34
35-39
40-44
45-49
50-54
55-59
60-64
65-69
70+
Rulebook
To find out more about the rules of a HYROX event, including the movement standards required at each station, then visit here.
World Championships / Elite Races
At the end of each season, HYROX hold the World Championships. This sees the best of the best, from each division, in each city, by age group, go up against each other.
After each event, qualifying participants will be sent an email offering them the opportunity to claim their place. Each qualifier needs to make his/her decision within 48 hours of receiving the invitational email. The number of World Championship places up for grabs at each event will vary by city, category and age group.
For any individuals competing in the World Championships, this is currently done at the Pro weights (except for those aged 60 or above).
The 2027 HYROX World Championships will take place in Hong Kong from June 10-13.
Click the link for more details on how to qualify for the HYROX World Championships.
Elite Races
There is also a separate category at the World Championships for “Elite” competitors. This sees the top 15 men, and top 15 women, battle it out for the title of overall HYROX World Champion.
The winners of the 2026 HYROX World Championships Elite races were Alyssa McElheny in the Women’s category, and Dylan Scott in the Men’s.
World Records
The current Men’s Pro world record is a time of 51 mins 59 secs by Alexander Roncevic. The Women’s world record is held by Joanna Wietrzyk with a time of 54 mins 25 secs.
A full list of all HYROX World Records, for all divisions and age groups, can be viewed here.
History of HYROX
HYROX was launched by Hamburg based entrepreneur Christian Toetzke, and two-time Olympic gold medal hockey player Moritz Fürste. In the past Christian has been responsible for launching the Hamburg Triathlon in 2002, and the cycling event Cyclassics Hamburg in 1995/96. Both are still in charge of the company, with Infront the majority owner. The first HYROX event was held in Hamburg in April 2018.
HYROX Meaning
The event was originally actually called “CUROX” but had to be changed due to a legal / trademark dispute around that name.
The word “HYROX” doesn’t stand for anything, and for a while there were rumours it was a portmanteau of the words “hybrid” and “rockstar”, created on a drunken night between the founding team. However, that rumour was put to bed when we interviewed the co-founder Mo Fuerste on the Rox Lyfe podcast. So the actual meaning – if there is one – continues to remain a mystery!
Can I race as an Adaptive Athlete?
Absolutely! HYROX is an inclusive enviroment where everyone can compete. You can check out the full Adaptive Rule Book on the main HYROX website.
Does HYROX Cause Injury?
A HYROX event itself can be performed very safely, with a minimal risk of injury. Of course, by participating in any sporting endeavour there is always some risk, but it is not vastly increased by participating in HYROX.
The exercises required within HYROX have actually been specifically chosen with a view to minimising injury risks. Mintra Tilly, who created the race, told us on the Rox Lyfe podcast that Box jumps, for example, were considered but eventually disregarded because of the risk of tripping over the box.
All the exercises can be performed without needing to learn a huge amount of technical skill. In theory you could turn up on the day having never performed the functional exercises and still be able to give them a good go. The same can’t be said for many sports. CrossFit, for example, does often have certain exercises where an element of skill is needed, and you’d potentially be risking injury by doing them in competition without having sufficiently practiced first.
In training for HYROX, you will want to ensure you have a well-designed, periodised training plan, where you aren’t constantly pushing yourself to your max, as that can eventually lead to extreme fatigue and injury.
Finally, as already mentioned, you’ll also want to make sure you are using the correct footwear as the distance of the event will takes its toll on your legs and feet if you don’t have appropriate footwear, possibly leading to injury.
Pros and Cons of HYROX
The Benefits of HYROX:
- Hugely Motivational. Having a goal to work towards – in this case either competing in your first HYROX or trying to beat your previous HYROX time – can be very motivating. It helps to give focus, and greater meaning, to your training, sleep, recovery, and nutrition.
- Health Benefits. Training for, and competing in, HYROX, has a range of health benefits. It helps to build strength, power and endurance, can help you to lose weight (if that’s your goal) and the functional exercises help you operate more effectively in day-to-day life.
- Great Community. The HYROX community is a very supportive, uplifting, motivational thing to be part of. Our Instagram page gets a great deal of interaction from HYROX athletes from all over the world, and you get to meet so many amazing people at the events, or even in the local gym with more and more people now training for the sport.
- Price. Because it is relatively easy to train for, and most gyms provide the majority of the equipment, then training for a HYROX can be done relatively inexpensively.
- See the World. Because events are all over the world it gives you a good excuse to visit places that you otherwise may not have (meeting like-minded locals in the process).
- Competition. HYROX is a great way to compete against others in a friendly supportive atmosphere. This competition encourages you to push yourself and can be a motivator to live as healthy a life as possible.
The Negatives of HYROX:
- Price. I know I’ve shown the price as a positive element of HYROX, but it could also be considered a negative. There is the cost of entry. This can vary by event, and division. As an example, it is now over £100 for an individual to compete in most locations. On top of that there may be travel costs and hotel costs to take into account. If you want to train in a gym, there will be gym membership fees, and if you don’t want to train in a gym, but do want all the required equipment at home, then that could add up (the cost of a ski erg and a rowing machine, in particular).
- The Events Can Be Busy. This isn’t necessarily a bad thing, as it adds to the atmosphere, but those people who don’t like enclosed crowded spaces may not enjoy the busy nature of a HYROX event.
- Limited Number of Nearby Events Each Year. If you want to compete in a HYROX reasonably regularly, then some travelling will be required.
- It’s Addictive. You may see this as a positive or a negative – it may be a bit of both. Once you compete in a HYROX it can be very addictive. Personally speaking, I find myself spending a lot of time thinking about the next HYROX event, how quick I might go, where I might improve my time, what’s the best thing to focus on in my training, etc. It consumes a lot of my mental capacity, and whilst that’s not necessarily negative, it could be if other areas of your life suffer as a result.
- It Can Be Humbling. This again can be a positive or a negative, depending on you and your personality type. HYROX is often more difficult than people initially imagine, and will often take longer to complete than many people initially expect. For some this can be demotivating and lead them to give up altogether. Conversely, for others, this acts as motivation, giving them something to work on. Similarly, by being able to compare your time against others, it’s possible that you will be demotivated by how much better some other athletes are (there are some AMAZING times that have been achieved). Click the link to read our article on how hard HYROX actually is.
Anything Else?
Phew, I think that’s pretty much everything covered, other than to say if you are interested in HYROX you should also check out our podcast, YouTube channel, training plans (for individuals or doubles), and all the other articles on our site.
If you do still have any questions, please feel free to reach out and we will do our best to help, and if you know of anyone who may be interested in this amazing sport, then please share this article with them.
Finally, let me take this opportunity to wish you GOOD LUCK for your next HYROX competition!
