HYROX Youngstars is a fitness race for children aged 8–15. It adapts the HYROX concept for younger athletes, with age-specific distances, weights and requirements across a series of workout stations.
This guide explains the age groups, race format and rules, alongside insights from our Rox Lyfe podcast interview with Piers Plowman, Education Manager at the HYROX 365 Academy, about how the competition was designed.
HYROX Youngstars Age Groups
HYROX Youngstars is open to children aged 8–15, split into four age groups:
- 8–9 years
- 10–11 years
- 12–13 years
- 14–15 years
Your child’s age on race day determines their category, rather than their age when you book. For example, a child who is nine when entered but turns ten before the race competes in the 10–11 category.
The running distances, exercise requirements and weights vary between age groups to make the race appropriate for each stage of development.
What Is the HYROX Youngstars Race Format?
HYROX Youngstars combines running with eight workout stations, completed in this order:
- SkiErg
- Sled Push
- Sled Pull or Sled Drag
- Burpee Broad Jumps or Frogger Jumps
- Rowing
- Farmers Carry
- Lunges
- Wall Balls or Squats
The movements depend on the age group. For example, children aged 8–9 perform frogger jumps rather than burpee broad jumps, while wall ball throws are introduced from age 12.
The running format also varies by age group, so children do not all follow the adult pattern of a 1km run before every station. Check the official guidance for your child’s category before preparing for the race.
How to Enter HYROX Youngstars
Visit the official HYROX Youngstars page to find upcoming races and follow the booking link for your chosen event.
Before booking, check your child’s age group and the event schedule. Youngstars is offered at selected events, so check availability rather than assuming it takes place alongside every adult HYROX race.
The official page also includes the rulebook and child-friendly guides for each age group. Read the relevant guide together so your child knows which movements, distances and weights to expect.
Can Parents Accompany Their Child During the Race?
Parents cannot enter the race area or walk alongside their child on the course. You can follow their progress from the spectator areas, with viewing available at each station.
A parent or legal guardian must remain at the event and collect their child from the finish area. Check your event’s instructions for the guardian ticket, check-in and collection process before attending.
This video, shared ahead of the January 2026 Amsterdam event, gives an overview of the Youngstars setup. For current race requirements, check the official guidance linked above.
How Should Children Prepare for HYROX Youngstars?
Practising the race movements helps children become familiar with what they will face, but Piers Plowman cautioned against making those stations the whole training programme.
He described Youngstars as a gateway to exploring movement. Preparation can develop skills such as jumping, landing, throwing, catching, pushing, pulling and balancing through a variety of activities, rather than repeatedly completing the same race simulation.
He also encouraged children to keep experiencing other sports. Enjoying Youngstars does not mean they need to specialise in HYROX or give up football, swimming, gymnastics or other activities they enjoy.
As Piers put it on the podcast:
“The overarching aim for any sport should be to keep children in sport for the long term.”
The aim is to help your child build skills, enjoy the challenge and develop a relationship with exercise that lasts beyond their next race.
Why Does the HYROX Youngstars Format Change with Age?
The differences between Youngstars age groups go beyond making the weights lighter. On the Rox Lyfe podcast, Piers Plowman, Education Manager at the HYROX 365 Academy, explained how children’s development informed the race format.
Younger children’s races place greater emphasis on the workout stations and developing movement skills, with less running than the adult event. One example is the use of frogger jumps for eight- and nine-year-olds, replacing the more complex combination of a chest-to-floor burpee and broad jump.
Piers also challenged the assumption that children should prepare for Youngstars as though it were a smaller version of adult HYROX:
“The misconception is that because … HYROX is usually seen as an endurance activity in the age group setting, that doesn’t mean it should filter down to becoming an endurance activity for children.”
His emphasis was on developing a broad foundation of strength, coordination, speed, balance and movement skills, with the demands progressing as children mature.
Watch our conversation below for more on the thinking behind Youngstars and how parents and coaches can approach preparation.
When Did HYROX Youngstars Start?
HYROX Youngstars made its debut at the huge HYROX London Olympia event on May 4-6, 2024. The competition had its second outing at the Singapore EXPO event on August 31st – September 1st 2024, and then, after a revamp – to a slightly more recognisable HYROX type format – it relaunched at HYROX Amsterdam during January 2026.
