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What is HYROX?

HYROX is a global fitness race that combines 8 kilometers of running with 8 functional workout stations performed in a fixed order. Every athlete races the same course, the same stations, and the same distances — making it the world's most standardized indoor fitness competition.

Train for HYROX

The HYROX Race Format

A HYROX race always follows the same structure: athletes run 1 kilometer, then complete one functional workout station, then run another kilometer, then the next station — repeating until they have completed 8 runs and 8 stations. The total distance is approximately 8 km of running plus the work performed at each station.

Unlike CrossFit competitions where the workouts change every event, HYROX is identical at every race in every city around the world. This means your time in Chicago can be directly compared to a finisher in Berlin, Singapore, or Sydney. It's the closest thing functional fitness has to a marathon: a standardized distance, a standardized course, and a global ranking.

The 8 HYROX Stations (in order)

Every race uses these 8 stations, in this exact order, between each 1 km run:

  1. 1SkiErg 1000 m
  2. 2Sled Push 50 m
  3. 3Sled Pull 50 m
  4. 4Burpee Broad Jumps 80 m
  5. 5Row 1000 m
  6. 6Farmers Carry 200 m
  7. 7Sandbag Lunges 100 m
  8. 8Wall Balls 100 reps

See exact station weights for every division for the official loads.

HYROX Divisions

HYROX has multiple divisions so athletes of every level and team configuration can compete:

  • Open — the standard division for individual athletes (one person completes the entire race). Most athletes start here.
  • Pro — heavier weights at every station for elite individual athletes. Pro times are also used to qualify for the HYROX World Championships.
  • Doubles — two athletes share the work. They run together but can split the station reps however they want.
  • Mixed Doubles — one male and one female athlete as a doubles team.
  • Relay — a team of four splits the race into segments.
  • Age groups — within each division, athletes are also ranked by age group (e.g., 30-34, 35-39, etc.).

Browse all HYROX divisions and weights to find yours.

Where Did HYROX Come From?

HYROX was founded in Germany in 2017 by Christian Toetzke and Olympic gold medalist Moritz Fürste. They wanted to create a fitness sport that worked as a true competitive format — measurable, comparable, and accessible to anyone willing to train. The first event was held in Hamburg in 2017 with a few hundred athletes.

By 2026, HYROX has become a global phenomenon with hundreds of thousands of athletes racing in dozens of cities across North America, Europe, the Middle East, Asia, and Australia. Major events sell out months in advance, and the World Championships brings together the fastest qualifiers from every region.

How Long Does a HYROX Race Take?

Average HYROX finish times vary widely by division and fitness level. As a rough guide:

  • Elite men: 55–65 minutes
  • Elite women: 60–70 minutes
  • Average Open Men: 80–95 minutes
  • Average Open Women: 90–105 minutes
  • First-timers: 100–120+ minutes

See the full breakdown of HYROX finish times by division and age group.

Who is HYROX For?

HYROX is designed to be accessible. Unlike CrossFit, you don't need olympic lifting experience or gymnastics skills. The eight stations are deliberately movements anyone can learn quickly: push a sled, pull a sled, carry weights, lunge, throw a ball at a wall. The skill ceiling is in pacing and conditioning, not in technique.

That makes HYROX appealing to former runners who want a strength element, gym athletes who want to test their conditioning, and anyone looking for a measurable fitness benchmark. The standardized format means you can train for it specifically — and see exactly how much you've improved race over race.

If this is your first time, start with our HYROX beginner's guide.

How to Train for HYROX

The biggest mistake first-timers make is training the running and the strength work separately, then expecting them to combine on race day. HYROX is brutal because you have to perform strength work with an elevated heart rate from running — and then run again with fatigued legs.

The best HYROX training combines:

  • Compromised running — running on tired legs after a strength interval
  • Station-specific work — practicing the actual movements with race-day weights
  • Full or partial simulations — putting it all together to learn pacing
  • Aerobic base building — long, easy runs to build endurance

For a complete weekly structure, see our HYROX training plan guide.

Train Like You'll Race

HyCrew tracks your full HYROX simulation on Apple Watch — every run, every station, every split. The only app built for the HYROX race format.

Download HyCrew — Free