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What Is HYROX? The Race Explained

HYROX is an indoor fitness race. You run 1 km, then do one workout station, and repeat that eight times: 8 km of running and eight stations, in the same order at every event. These pages list the stations, give the weights for every division and work out a finish time from your splits.

HYROX HYROX Weights Sled, kettlebell, sandbag and wall ball weights for every division, in lb and kg. Sled push 335 lb (152 kg) HYROX HYROX Stations The eight stations in order, with distances, reps, the Roxzone and the main rules. 8 × 1 km run + 8 stations HYROX HYROX Pace Calculator Finish time and splits from your run pace, station times and Roxzone time. 5:30 /km runs → 1:30:00

What is a HYROX race?

HYROX is a fitness race held indoors, in large exhibition halls. Everyone does the same thing: a 1 km run (0.62 miles), then one workout station, eight times over. That makes 8 km of running (4.97 miles) and eight stations, which always come in this order:

  1. SkiErg: 1,000 m
  2. Sled push: 50 m
  3. Sled pull: 50 m
  4. Burpee broad jumps: 80 m
  5. Rowing: 1,000 m
  6. Farmers carry: 200 m
  7. Sandbag lunges: 100 m
  8. Wall balls: 100 reps

The format is the same at every event around the world, which is how HYROX keeps worldwide rankings. The race started in Hamburg, Germany in 2017. The HYROX stations page goes through each exercise, the Roxzone and the main rules.

HYROX divisions

You choose a division when you sign up. The runs and the stations are the same in all of them. The weights and the number of people sharing the work are what differ.

  • Open (women and men): the standard race, done on your own.
  • Pro (women and men): the same race with heavier weights.
  • Doubles (women, men and mixed): two people run every kilometer together and share each station.
  • Pro Doubles (women and men): doubles with heavier weights.
  • Relay (women, men and mixed): a team of four. Each member runs two of the runs and does two of the stations.

There are also Adaptive divisions for racers with impairments, which have a rulebook of their own. The HYROX weights page has the load at every station for each division.

Results are also ranked by age group: 16-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70-74, 75-79, 80-84, 85-89. Doubles teams go by the partners’ average age, and relay teams are ranked under 40 and 40+.

Who can race and how long it takes

Anyone aged 16 or over can enter, and no qualifying time is needed. Racers start in waves, for example every 10 minutes, with others from the same division.

HYROX says there is no time limit for completing a race, that over 98% of its athletes finish, and that the average finisher time in the 2024/25 season was 1.5 hours. The HYROX pace calculator builds a finish time from your own run pace and station times.

Which HYROX page do you need?

  • What weight will I move? HYROX weights by division: sled push, sled pull, farmers carry, sandbag lunges and wall ball in pounds and kilograms, with the wall ball target height.
  • What happens in the race? HYROX stations in order: every exercise with its distance or reps, the Roxzone, the main rules, and how doubles and relay teams split the work.
  • What time can I finish in? HYROX pace calculator: a finish time and split table from your run pace, station times and Roxzone time, or the run pace for a goal time.

Where these numbers come from

Weights, distances and rules here come from the official HYROX rulebooks for the 2026/27 season (PDFs dated 14 September 2026, read on 4 October 2026). HYROX can change them, and venues differ in details such as the number of laps in each run, so check the current rulebook before you race.

Plates & Pace is not affiliated with HYROX. HYROX is a trademark of its owner.