The Fitness Race

HYROX is fitness racing

HYROX is fitness racing

HYROX combines both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times.

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.

This race format remains consistent across the globe, enabling global leaderboards & a cumulative World Championships at the end of each race season.

Accommodating both professional athletes, and everyday fitness enthusiasts looking to take their training to the next level, HYROX is the sport for everybody.

Race Format

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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…

75/100 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 Divisions

HYROX is very accessable

With four different 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 our Team Relay category, we have a race for everyone.

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
  • 75 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
  • 75 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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