Race guide
How a HYROX Race Works
HYROX alternates eight one-kilometre runs with eight functional workout stations. The sequence is standardised, but venue lap counts, Roxzone distance and start-wave details can vary, so good preparation includes both the rulebook and your event athlete guide.
Updated 15 September 2026
See station orderRace pattern
1 km run + 1 station × 8
Total running
8 km
Final station
100 Wall Balls
Results
Overall + age group
The exact race order
The race begins with a run before SkiErg. It continues through sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls, with another one-kilometre run before each station. Completing stations out of order or missing laps can lead to penalties or disqualification.
- Memorise all eight stations in sequence.
- Study the event map to understand how many venue laps make one kilometre.
- Follow marshal and judge instructions even when the floor differs from training.
What the Roxzone changes
The Roxzone is the transition area between the run course and workout stations. Time spent entering, locating the correct station and leaving again is part of your race result. Efficient transitions come from awareness and controlled effort, not reckless sprinting through a busy area.
- Know the IN and OUT flow before your wave starts.
- Use the transition to control breathing and confirm the next station.
- Expect total covered distance to exceed eight kilometres because transitions add distance.
Pacing the first half
Early race energy can make a one-kilometre split feel easy. The cost often appears after the sleds or burpees. Start at a pace you could repeat and treat the first stations as part of an eight-round sequence rather than separate tests.
- Use breathing and perceived effort instead of chasing another athlete’s pace.
- Avoid an all-out SkiErg split.
- Expect the run after sleds to feel different and let your stride return gradually.
Race-day process
Registration, chip collection, bag drop, warm-up and start-zone timing are event-specific. HYROX publishes athlete information close to each race. Read it before travelling and again when start times are released.
- Bring the identification and confirmation required by your event.
- Arrive early enough to register without sacrificing warm-up time.
- Confirm shoes, prohibited items, hydration rules and your exact start wave.
The complete sequence
Every round starts with a one-kilometre run. The station shown is completed immediately after that run.
| Round | Run | Station | Station work |
|---|---|---|---|
| 1 | 1 km | SkiErg | 1,000 m |
| 2 | 1 km | Sled Push | 50 m |
| 3 | 1 km | Sled Pull | 50 m |
| 4 | 1 km | Burpee Broad Jumps | 80 m |
| 5 | 1 km | Rowing | 1,000 m |
| 6 | 1 km | Farmers Carry | 200 m |
| 7 | 1 km | Sandbag Lunges | 100 m |
| 8 | 1 km | Wall Balls | 100 reps |
Equipment decisions
Compare gear only when it solves a training problem
Use the buying guides to compare fit, race specificity, space and access before following a retailer link. Recommendations remain editorially independent.
HYROX shoes
Compare grip, stability and repeated-run efficiency.
Compare optionsSkiErg machines
Decide whether ownership beats reliable gym access.
Compare optionsRowing machines
Separate race-specific data from home convenience.
Compare optionsAll training gear
Browse the curated equipment and race-kit store.
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Questions athletes ask
Frequently asked questions
How long is a HYROX race?
The standard format contains eight kilometres of running plus eight workout stations and all Roxzone transitions. Actual total distance travelled is therefore longer than eight kilometres.
Do you run or complete a station first?
You run first. Run one is followed by SkiErg, and the eighth run is followed by Wall Balls.
Is every HYROX course identical?
The race sequence and station standards are standardised. Venue layout, number of running laps, transition distance and surface can differ.
Next useful step
Choose your race format
Compare completing the whole race alone with sharing station work in Doubles or racing as a four-person Relay.