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Race Overview

HYROX is fitness racing

HYROX is fitness racing

HYROX is the global sport of fitness racing for Every Body. The HYROX event is a circuit-style race consisting of 8 functional movement stations, with 1 kilometer of running before each.

  • Stations: Ski Erg, Sled Push, Sled Pull, Burpee Broad Jump, Row Erg, Farmers Carry, Lunges, Wall Balls
  • Mid-level endurance: 1.5 hour average time amongst all competitors
  • 10 entry categories
  • 10 age divisions (16yr – 70yr+).
  • No time caps, no qualifications!

Each race is hosted indoors in expansive exhibition halls, creating an immersive and electrifying race, where your spectators can support you from the very beginning to the very end.

The HYROX race format remains consistent across the globe. People compete in the exact same format, for time, enabling real-time global leaderboard results and worldwide rankings.

Those who make up the global HYROX community come from a massive range of physical and athletic backgrounds. The sport accommodates the goals of professional athletes, everyday fitness enthusiasts and those just getting started in their health and wellness journey. All under one roof! HYROX is the first and only global fitness race for Every Body. You decide where this sport takes you!

The cumulative at the end of each HYROX racing Season is the HYROX World Championships – anyone can qualify!

The Race

The Competition

1000m SkiErg

The first HYROX workout station is 1000m on the Ski Erg. This machine predominantly targets the arm, shoulder and core muscles, however when done efficiently, it can also involve muscles in the lower body, making the Ski Erg a full body workout.

50m Sled Push

The second HYROX workout station is 50m of Sled Push. Aim to give this a try at least once before your race. You may find you need some grippy shoes! This movement targets the lower body muscles, including the entire posterior chain, core and anterior thigh muscles in particular.

50m Sled Pull

The third HYROX workout station is 50m of Sled Pull. Get ready to use your glutes, back, biceps and the entire trunk at this stop along the HYROX racecourse.

80m Burpee Broad Jump

The fourth HYROX workout station is a full body workout that is both loved and hated at the same time. Trying 80m of Burpee Broad Jump for the first time may feel hard but, with some practice, many of our regular athletes now consider this station to be one of their absolute favorites!

1000m Row

HYROX workout station number five is the second Erg machine in this fitness race. 1000m on the Row Erg marks the beginning of the second half of your HYROX race. You’ve got this!

200m Farmers Carry

For 200m of Farmers Carry, engagement of your upper back muscles, core and grip strength is required. This workout station is easy to practice carrying home your weekly grocery shopping!

100m Sandbag Lunges

10, 20 or 30 kilograms on your back whilst lunging? Welcome to workout HYROX station number seven. Primarily targets the thigh and glute muscles, this one is a burner, but each lunge gets you closer to your final station of the race.

100 Wall Balls

The final HYROX workout station is Wall Balls. With the finish line in sight, it’s time to finish your race in style and join the #HYROXFAMILY. We’ll be there to welcome you with open arms!

Hyrox Divisions

HYROX is ultra accessible

With four different entry categories to choose from, HYROX is the sport for Every Body.

Whether you are looking to take on HYROX by yourself in our Open or Pro category, share the experience with a teammate in the Doubles categories, or split HYROX four ways in the Team Relay categories, we have a race for everyone.

Individual Open – take on the standard HYROX for a challenging, but achievable race..

Individual Pro – For the experienced racer, heavier weights make for a more challenging experience.

Doubles (Team of 2) – Find a partner and take on HYROX as a pair; running together but splitting up each workout station as you choose. Women’s, Men’s or Mixed Doubles are all available.

Relay (Team of 4) – Perfect for gyms, corporates and friends, this division splits a HYROX race up between a team of four, with each teammate completing a total of 2 runs and 2 workout stations. Women’s, Men’s and Mixed Relays are all available.

female HYROX athlete pulling the Sled

Open – take on the standard HYROX for a challenge, but achievement race.

Pro Athlete pushing the HYROX sled

Pro – For the experienced racer, heavier weights make for a more challenging experience.

Doubles Athletes finishing the HYROX race

Doubles – Find a partner and take on HYROX as a pair; running together but splitting each workout station as you choose.

Relay Team finishing the HYROX race

Relay Teams – Perfect for gyms, corporates & friends, this division splits HYROX between a team of four, with each teammate completing 2x 1km of running followed by 1 workout station.

Weights, Distances and Repetitions

Individual

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 2×25 m Sled Push (102 kg incl. sled)
  • 1 km Run
  • 2×25 m Sled Pull (78 kg incl. sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×16 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (10 kg)
  • 1 km Run
  • 100 x Wall Balls (4 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 2×25 m Sled Push (152 kg incl. Sled)
  • 1 km Run
  • 2×25 m Sled Pull (103 kg incl. Sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×24 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (20 kg)
  • 1 km Run
  • 100 x Wall Balls (6 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 2×25 m Sled Push (152 kg incl. Sled)
  • 1 km Run
  • 2×25 m Sled Pull (103 kg incl. Sled)
  • 1 km Run
  • 80m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×24 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (20 kg)
  • 1 km Run
  • 100 x Wall Balls (6 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 2×25 m Sled Push (202 kg incl. Sled)
  • 1 km Run
  • 2×25 m Sled Pull (153 kg incl. Sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×32 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (30 kg)
  • 1 km Run
  • 100 x Wall Balls (9 kg)

Finish

Doubles

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 2×25 m Sled Push (102 kg incl. Sled)
  • 1 km Run
  • 2×25 m Sled Pull (78 kg incl. Sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×16 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (10 kg)
  • 1 km Run
  • 100 x Wall Balls (4 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 2×25 m Sled Push (152 kg incl. Sled)
  • 1 km Run
  • 2×25 m Sled Pull (103 kg incl. Sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×24 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (20 kg)
  • 1 km Run
  • 100 x Wall Balls (6 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 2×2 m Sled Push (152 kg incl. Sled)
  • 1 km Run
  • 2×25 m Sled Pull (103 kg incl. Sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×24 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (20 kg)
  • 1 km Run
  • 100 x Wall Balls (6 kg)

Finish

Relay

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 2×25 m Sled Push (102 kg incl. Sled)
  • 1 km Run
  • 2×25 m Sled Pull (78 kg incl. Sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×16 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (10 kg)
  • 1 km Run
  • 100 x Wall Balls (4 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 2×25 m Sled Push (152 kg incl. Sled)
  • 1 km Run
  • 2×25 m Sled Pull (103 kg incl. Sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×24 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (20 kg)
  • 1 km Run
  • 100 x Wall Balls (6 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 2×25 m Sled Push (102 kg/152 kg incl. Sled) (F/M)
  • 1 km Run
  • 2×25 m Sled Pull (78 kg/103 kg incl. Sled) (F/M)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×16 kg/24 kg) (F/M)
  • 1 km Run
  • 100 m Sandbag Lunges (10/20 kg) (F/M)
  • 1 km Run
  • 100 x Wall Balls (4/6 kg) (F/M)

Finish

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