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What is Hyrox?
What is Hyrox?
An introduction to the HYROX race format — eight 1 km runs paired with eight functional fitness stations — plus the race divisions explained.
An introduction to the HYROX race format — eight 1 km runs paired with eight functional fitness stations — plus the race divisions explained.
by
Dr. Dan Plews
5
min read
Unlike traditional races or obstacle courses, HYROX events follow an identical format wherever they are in the world. Eight exercise stations are interspersed with 1 km runs. It's that simple. The standardised format ensures each race is identical, providing a level playing field for all competitors. This consistency means athletes can compare their times and progress no matter where they compete.
THE 8 HYROX EXERCISES
Participants run a total of eight kilometres broken into 1 km blocks, with each kilometre followed by a different workout station. The eight demanding stations include rowing, sled pushing, wall balls, burpees and more.
1 km run + 1,000 m SkiErg
1 km run + 50 m Sled Push
1 km run + 50 m Sled Pull
1 km run + 80 m Burpee Broad Jumps
1 km run + 1,000 m Row
1 km run + 200 m Farmers Carry
1 km run + 100 m Sandbag Lunges
1 km run + 75/100 Wall Balls
CAN A BEGINNER DO HYROX?
HYROX is open to everybody. As Jake Dearden explains, "The level of entry is really low." HYROX is designed to test strength, endurance, and overall fitness across a broad range of participants. Each HYROX event has three race divisions: Singles, Doubles, and Relay.
SINGLES — OPEN
The easier of the two individual formats. Open is a solo event where each competitor completes all eight functional workout stations and 1 km runs. It differs from Pro in the weight of the equipment used at five of the eight stations.
SINGLES — PRO
The hardest format in HYROX. The Pro division sees individuals shifting heavier weights at each functional fitness station.
DOUBLES
The Doubles division can be taken on as all-women, all-men, or mixed teams. Both members complete all eight runs, but they can share the work at the functional fitness stations.
PRO DOUBLES
The harder category of the Doubles division. Weights are increased in line with the Singles Pro category.
RELAY
Relay is the most beginner-friendly HYROX division. Completed in teams of four, each team member completes two legs — a leg comprising one functional station plus a 1 km run.
Unlike traditional races or obstacle courses, HYROX events follow an identical format wherever they are in the world. Eight exercise stations are interspersed with 1 km runs. It's that simple. The standardised format ensures each race is identical, providing a level playing field for all competitors. This consistency means athletes can compare their times and progress no matter where they compete.
THE 8 HYROX EXERCISES
Participants run a total of eight kilometres broken into 1 km blocks, with each kilometre followed by a different workout station. The eight demanding stations include rowing, sled pushing, wall balls, burpees and more.
1 km run + 1,000 m SkiErg
1 km run + 50 m Sled Push
1 km run + 50 m Sled Pull
1 km run + 80 m Burpee Broad Jumps
1 km run + 1,000 m Row
1 km run + 200 m Farmers Carry
1 km run + 100 m Sandbag Lunges
1 km run + 75/100 Wall Balls
CAN A BEGINNER DO HYROX?
HYROX is open to everybody. As Jake Dearden explains, "The level of entry is really low." HYROX is designed to test strength, endurance, and overall fitness across a broad range of participants. Each HYROX event has three race divisions: Singles, Doubles, and Relay.
SINGLES — OPEN
The easier of the two individual formats. Open is a solo event where each competitor completes all eight functional workout stations and 1 km runs. It differs from Pro in the weight of the equipment used at five of the eight stations.
SINGLES — PRO
The hardest format in HYROX. The Pro division sees individuals shifting heavier weights at each functional fitness station.
DOUBLES
The Doubles division can be taken on as all-women, all-men, or mixed teams. Both members complete all eight runs, but they can share the work at the functional fitness stations.
PRO DOUBLES
The harder category of the Doubles division. Weights are increased in line with the Singles Pro category.
RELAY
Relay is the most beginner-friendly HYROX division. Completed in teams of four, each team member completes two legs — a leg comprising one functional station plus a 1 km run.
