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What is HYROX?

Every once in a while, a sport or activity takes the world by storm. A few years ago, it was pickleball. Before that, Esports made a huge jump in popularity. In the fitness world, that storm is called HYROX. Actually, it wouldn’t be fair to classify HYROX as a storm. 

 

HYROX was launched in Germany back in 2017 with just 650 participants. Eight years later in 2025, HYROX NYC had 12,749 athletes tackle the three-day event. HYROX mixes functional movements with running to create a series of stations that athletes will complete in the fastest possible time. Depending on your division and age group, the average time to finish varies. Remember to always consult with a physician before starting a new exercise program. 

 

 

The Structure

HYROX races are broken up into eight sections, while athletes will run a 1K in between stations. Here’s how a full HYROX race is formatted in order of events:

 

  • 1K run 

  • 1,000m SkiErg 

  • 1K run 

  • 50m sled push 

  • 1K run 

  • 50m sled pull 

  • 1K run 

  • 80m burpee broad jump 

  • 1K run 

  • 1,000m row 

  • 1K run 

  • 200m Farmers Carry 

  • 1K run 

  • 100m sandbag lunges 

  • 1K run 

  • 100 wall balls 

 

Differences Between HYROX Race Categories

There are multiple ways that you can attack a HYROX race, as it’s designed for athletes of all fitness levels to compete in. HYROX is divided into divisions: HYROX Women/Men, HYROX Pro Women/Men, HYROX Doubles, and HYROX Relays.

 

  • HYROX Open Divisions: If it’s your first time competing in a HYROX race and you’re looking to go solo, going into an Open Division might be your best move. Here, you’ll find the standard weights for the workout stations. This is the HYROX standard. 

  • HYROX Doubles Divisions: Here, you can take on the HYROX fitness race with a partner. You’ll both complete the 1K runs together, but you’ll be able to split the workload of every other station as you wish. 

  • HYROX Pro Divisions: If you’re willing to take a step up on the challenge, a Pro Division would be your speed. Like the Open Divisions, Pro Divisions are solo-only, but the weight is heavier for both men and women here.  

  • HYROX Relay Divisions: Grab your friends, coworkers, gym buddies, whoever you want to make a team of four and get to it. In HYROX Relay Divisions, each teammate will need to complete two 1K runs, as well as two workout stations. How you and your squad decide to break that up is totally in your hands, so make sure you’ve got a game plan going in. 

 

Here’s a quick look at what weight each of the categories have slated. Note that the 1K run, 1,000m SkiErg, 80m burpee broad jump, and 1,000m row stations don’t change: 

 

HYROX Women (also known as the “Open Division”), Doubles Women, and Relay Women: 

  • Sled push: 102kg 

  • Sled pull: 78kg 

  • Farmers Carry: 16kg kettlebells 

  • Sandbag lunges: 10kg 

  • Wall balls: 4kg 

 

HYROX Men (also known as the “Open Division”), Pro Women, Doubles Men, Doubles Mixed, and Relay Men: 

  • Sled push: 152kg 

  • Sled pull: 103kg 

  • Farmers Carry: 24kg kettlebells 

  • Sandbag lunges: 20kg 

  • Wall balls: 6kg 

 

HYROX Pro Men: 

  • Sled push: 202kg 

  • Sled pull: 153kg 

  • Farmers Carry: 32kg kettlebells 

  • Sandbag lunges: 30kg 

  • Wall balls: 9kg 

 

HYROX Relay Mixed: 

  • Sled push: 102kg (F), 152 kg (M) 

  • Sled pull: 78kg (F), 103kg (M) 

  • Farmers Carry: 16kg (F), 24kg (M) kettlebells 

  • Sandbag lunges: 10kg (F), 20kg (M) 

  • Wall balls: 4kg (F), 6kg (M) 

 

It’s become somewhat of a cult classic in the fitness community to show off your post-finishing patch for the event you participated in. 

 

How to Train for HYROX

Athletes of all different backgrounds give HYROX a try. From cross trainers, runners, and weightlifters, to professional athletes that compete at some of the highest levels in their respective areas, HYROX blends into an event that everyone can compete in.  

 

As hinted at, HYROX takes a combination of skills and meshes them into one event. You’ll need good cardio. You’ll need consistent functional training. Fifty percent of the race isn’t just running; it’s running after beating your legs up on weighted lunges, burpees, and racing out 1,000m on cardio machines. When you get into your training, don’t just go for a run and call it a day. Get used to running after working your body. 

 

HYROX does have a sample eight-week training plan that leads athletes up to race week, and there’s plenty of community workouts that HYROX athletes share for you to get a taste of what’s to come. A lot of your training will consist of interval work (no surprise) over time. That can be through a certain number of rounds or a capped time. 

 

HYROX Gear Considerations

If you want to finish your HYROX event with flying colors, it’s important to have the gear that’ll let you do so. As noted previously, it’s a long race. You’ll be moving the entire time, switching between stations, running, lifting things up, and more. Here are some essentials you should toss in your gym bag when it comes to training for HYROX, and when your race time comes around:

 

  • Moisture-wicking clothing: It’s going to get hot. It’s going to get sweaty. Why not prepare for both? Find yourself moisture-wicking clothes and accessories, from T-shirts and shorts to sports bras and leggings. The right gear should help keep you dry and wick sweat away so you’re not getting slowed down by your own hard work. 

  • Ventilation is key: Along with your moisture-wicking clothing should be the concept of ventilated gear. A good piece of workout gear should come lightweight and made with the kind of material that’ll keep things cool even in the hottest of environments. Try your best to avoid materials that are100% cotton because they don’t wick away sweat or dry fast at all, leaving you with clothes that’ll be soaked in sweat until you take them off. 

  • Strong running shoes: Remember, HYROX is composed of eight 1K runs. It’s 50% of the entire race. That being said, you might fare better with a good pair of running shoes that also support your feet during dynamic movements like a lunge, burpee, and sled pushes and pulls. They should be lightweight to get you through the 1K runs, while being strong and stable enough to get through those workout stations. Look for running shoes with a snug fit that’ll secure your feet and prevent them from slipping around when you move, too. 

 

HYROX races are meant to be challenging yet fun for every athlete. It’s a test against yourself, sure, but it’s also a chance to get into an environment that you might not be familiar with. It’s fast-paced. It’s made for everybody, and it’s global. The accessibility to either go solo, as a duo, or as a group of four opens opportunities to tackle HYROX in many ways, too.