What Is Hyrox: Complete Guide to the Fitness Race Taking Over

Hyrox is a fitness competition created in Hamburg in 2017 that combines 8 km of running with 8 identical functional stations at every event worldwide. That's why it's addictive: you can compare your real progress across cities and years.

The format

Always the same order: 1 km of running + 1 station, repeated 8 times. Total running distance: 8 km. Total distance including stations: ~12 km. Elite top time: 55-65 min men, 60-70 min women. Average amateur time: 80-110 min.

The 8 stations (in order)

1. SkiErg: 1000 m on the ski machine.
2. Sled push: push sled 50 m (152 kg men open / 102 kg women open).
3. Sled pull: pull sled 50 m (103 kg men / 78 kg women).
4. Burpee broad jumps: burpees with broad jump, 80 m.
5. Rowing: 1000 m on the rower.
6. Farmers carry: walk with kettlebells 200 m (2 × 24 kg men / 2 × 16 kg women).
7. Sandbag lunges: lunges with sandbag on shoulder, 100 m (20 kg men / 10 kg women).
8. Wall balls: 100 reps for everyone (6 kg to 3.00 m men / 4 kg to 2.70 m women).

Categories

• Open: accessible weights, open to everyone.
• Pro: heavier weights (202 kg sled push for men; Women Pro use the Men Open weights).
• Doubles: pairs who run together and take turns at the stations, with Open weights not halved (Pro Doubles uses Pro weights).
• Relay: teams of 4; each person runs 2 km and does 2 stations.

How to start training

You don't need to be an athlete. If you can run 5 km in under 30 minutes and squat your body weight × 10, you already have the base. Add station-specific work 2-3 times per week and zone 2 runs.