Hyrox: the format, stations and how to prepare for your race

What is Hyrox?

Hyrox is a fitness race combining running and functional workout stations. The standard format alternates eight one-kilometre runs with eight stations in a set order.

The challenge comes from the sequence: run, complete a task, then settle back into a pace you can sustain. Being comfortable with an exercise in isolation does not guarantee the same performance after several kilometres.

An official race follows its own rules. A preparation class or a circuit inspired by the stations may use different distances or loads and is not necessarily a complete race simulation.

The format: eight kilometres and eight stations

The race begins with a one-kilometre run followed by the first station. This pattern continues through the final station. The standard individual race includes eight kilometres of running, plus the stations and movement through the transition area.

Results depend on completion time in the relevant category, including any penalties. Movement standards define the repetitions and distances that count.

Understanding the Roxzone

The Roxzone connects the running course to the stations. Know the entrances, exits and location of the next station. One kilometre may involve several laps: the event briefing explains the course.

The eight stations in order

Order	Station	Main task
1	SkiErg	Work on a ski ergometer
2	Sled push	Push a loaded sled
3	Sled pull	Pull a sled using a rope
4	Burpee broad jumps	Combine burpees with forward jumps
5	Rowing	Row the prescribed distance
6	Farmer’s carry	Carry two kettlebells
7	Sandbag lunges	Lunge with a sandbag
8	Wall balls	Combine a squat and ball throw to a target

Check the distances, loads and detailed standards in the rules for your division. Learn each movement before trying to maintain race pace. Machine setup, grip and how you split repetitions also matter.

Choosing a division: individual, doubles or relay

Your choice determines how you participate, share tasks and appear in the results. Check the options on the event page and in the rules for the relevant season.

Format	How it works	What to prepare
Individual, Open or Pro	Complete the runs and stations on your own under your division’s prescription	Loads, standards and pacing across the full race
Doubles	Run together and share station work according to the rules	A shared running pace, communication and station changes
Team Relay	Share the race between four teammates under relay rules	Task allocation and handovers

Doubles does not simply mean running half the distance each. Running together and sharing station work are separate requirements. Adaptive categories also have specific rules.

Getting started and building your preparation

Assess your experience

Identify familiar tasks: regular running, carrying weights, rowing or wall balls. Then identify less familiar situations, such as sled work or repeated movements after running.

Start by learning the skills and choosing sessions suited to your starting point. You do not need a full simulation every time you train.

Practise running and the stations

Preparation can include dedicated running, strength and technique work, followed by progressively combined efforts. Organise these around your experience and other weekly sessions.

Rowing fitness does not reproduce running mechanics, and a run does not teach a sled pull. Allow space for the necessary tasks without increasing every difficulty at once.

Pacing, transitions and tracking progress

Choose a running pace that leaves you able to perform the next station. An overly fast start can make the station harder and delay your return to steady running. Observe the whole sequence rather than your fastest fresh kilometre.

Record distances, loads, movements and rest. If you adapt a simulation, describe the changes before comparing the result with a race time. Running splits, stations and transitions help identify what to work on next.

Equipment and race-day preparation

Choose clothing and shoes you have already used for running and station movements. Check the rules on permitted accessories before selecting race equipment.

Available equipment affects training choices. If you lack a sled or SkiErg, have a replacement task selected for the session’s purpose; do not automatically treat different distances or loads as equivalent.

Before travelling, check your start time, venue access, registration, briefing and course map. Dates, ticket availability and change conditions should be checked with the organiser.

Hyrox Youngstars

Youngstars provides an age-adapted format for children, with categories and rules separate from adult racing. Read the Youngstars guide and check the event’s eligibility and entry information before booking.

Hyrox city guides

Planning a trip or exploring race destinations? Browse our city guides and the overviews for France and Europe. City guides are currently in French. Check the official event page for upcoming dates and registration.

Hyrox and CrossFit: different frameworks

The two share some movements but organise them differently. Hyrox has a defined race sequence. CrossFit sessions can vary their movements, formats and tasks.

Your choice may reflect whether you enjoy preparing for a known race, learning a wide range of skills or combining activities. A Hyrox-inspired training session and an official race should not be compared without describing their differences.

Frequently asked questions

Do I need to be a professional to enter?

No. Choose a division and event whose requirements you understand, then prepare for those tasks.

In doubles, do we run four kilometres each?

No. In the standard doubles format, both partners run the running sections together. Station work is shared under the rules.

Can I scale exercises during a race?

You can adapt training sessions. Race standards and any specific arrangements depend on the rules and organiser; do not assume you may substitute freely.

What is a good finish time?

There is no single useful target for everyone. Consider the division, your experience and comparable conditions.

Sources

HYROX — The Fitness Race
HYROX — official rulebooks: check the current rules for your season and division.

Beyond HYROX: other hybrid fitness formats

Related formats combine endurance and functional work through their own event structures. These guides help you compare them; they are not official HYROX categories.