ABOUT THE RACE
Updated 15 September 2026
HYROX is an indoor fitness race built from eight rounds. Each round begins with a one-kilometre run and ends at one functional workout station, creating eight kilometres of running and eight stations in total.
Events take place inside large venues where the run course, Roxzone and workout floor sit close together. That compact setup lets spectators follow far more of the race than they usually can at a road or trail event.
The station order and core race format are standardised across locations. Results can therefore be compared within divisions and age groups, while leading athletes can pursue seasonal qualification pathways.
No general qualification is required to enter a regular race. Open, Pro, Doubles, Relay and Adaptive options give experienced competitors and first-time fitness racers different ways to approach the event.
RACE FORMAT
1000m SkiErg
The first HYROX workout station is 1000m on the Ski Erg. This erg predominantly targets the arm, shoulder & core muscles, however when done efficiently, it also involves muscles in the lower body – making the Ski Erg a full body workout.
50m Sled Push
The second workout station is 50m of Sled Push. This is one station you do not want to come unprepared for… so make sure you try it out at least once before your race and invest in some grippy shoes! This movement targets the lower body muscles, including the entire posterior chain, core & anterior thigh muscles in particular.
50m Sled Pull
Get ready to use your glutes, back, biceps & the entire trunk during workout station three – 50m of Sled Pull.
80m Burpee Broad Jump
Born in 1939, the fourth workout station is a full body workout that is both loved and hated at the same time. Trying these for the first time may feel hard, but many of our regular athletes now consider this station to be one of their favourites!
1000m Row
Station number five is the second ergometer in this fitness race. 1000m of rowing marks the beginning of the second half of your HYROX race.
200m Farmers Carry
For 200m of Farmers Carry, engagement of your upper back muscles, core & grip strength is required. This workout station is easy to practise on your weekly shop…
100m Sandbag Lunges
10, 20 or 30 kilograms on your back whilst lunging? Welcome to workout station number seven. Primarily targets the thigh and glute muscles, this one is a burner…
100 Wall Balls
The final station… Wall Balls. With the finish line in sight, it’s time to finish your race in style & join the #HYROXFAMILY.
HYROX offers individual and team formats, with load and category choices designed for different experience levels.
Race the full course in Open or Pro, run with a partner and share station work in Doubles, or divide the race among four athletes in Relay. The best option is the one that fits your preparation and the experience you want on race day.
Open – take on the standard HYROX for a challenge, but achievement race.
Answer three quick questions to find a sensible starting format. This is practical guidance, not an eligibility test: you may enter any division available to you under the official event rules.
QUESTIONNAIRE
