HYROX is a global fitness race that positions itself as the “marathon of fitness,” targeting everyday gym goers who want a measurable challenge.
Jess Freeman
HYROX is currently one of the fastest-growing fitness competitions in the world! It combines endurance running and functional workout stations. If you want to compete, you need to know what it includes. Here's our guide on the HYROX race format and the eight stations you will need to complete to cross the finish line.
Understanding the Hyrox Race Format
HYROX combines endurance running and functional workout stations.⁵ Since the course is standardized around the world, athletes can measure their progress at any HYROX event. With several running segments and functional fitness stations, HYROX is an event where you need to understand the format before you compete or even start your training.
HYROX is designed as a standardized global fitness race, meaning every event follows the same format, station order, and workout structure regardless of location.⁴ This allows athletes to compare their performance across different cities, seasons, and competition levels. Unlike many functional fitness competitions, which vary workouts between events, HYROX uses a predictable race structure that combines endurance running and functional strength exercises.⁸ This consistency allows athletes to prepare with targeted training strategies and track performance improvements over time.⁹
The Structure of a Hyrox Event
HYROX events feature a repeating pattern of functional workout stations interspersed with 1km runs.⁶ The race tests endurance and strength at the same time. With an identical format for every race, unlike assault courses, you can focus on structured preparation. Here's how the event breaks down.
Importance of Station Order in Performance
The order of each station is important, too. Fatigue will accumulate differently with each activity. Earlier stations have to be carefully managed to avoid energy loss. You also need to know which muscle groups will be called upon in each, because you can definitely exhaust specific muscles by pushing too hard at certain stations. Though if you've adequately prepared with a HYROX training program, you should be able to manage this well.
A Detailed Breakdown of Hyrox Stations
With each station and activity challenging a different muscle group and energy system, success comes down to your technical efficiency and race management. You need to know the physical demands of each station to plan your race. However, the only way to really do this is by training.
HYROX offers several competitive divisions, including Open, Pro, Doubles, and Relay, each with different workout standards.⁷ Open divisions typically use lighter weights and slightly modified requirements to improve accessibility. In contrast, Pro divisions increase weight loads and intensity for advanced athletes. Doubles participants share station work and running segments, allowing partners to strategically divide the workload. Relay teams split the race among multiple athletes, with each competitor completing a specific segment. Understanding your division is essential because it determines the weights, distances, and technical requirements for each station.
SkiErg
The SkiErg station combines upper-body pulling with cardiovascular output. This is the first station during HYROX competition, so you have to manage your pacing to avoid early fatigue. You want to conserve energy for some of the later strength-heavy stations.
- Stand facing the SkiErg machine with feet shoulder-width apart.
- Grip the handles with arms extended overhead.
- Pull the handles downward using your core, arms, and lats while hinging at the hips.
- Bend your knees slightly as the handles pass your chest.
- Return the handles overhead in a controlled motion.
- Maintain a steady rhythm rather than sprinting early.
Sled Push
The sled push is one of the HYROX stations that requires the most strength. Control resistance while maintaining rhythm and balance. This station requires steady momentum. Don't stall your sled.
- Position your hands on the sled poles or push bars.
- Lean forward at about a 45-degree angle.
- Drive through your legs using short, powerful steps.
- Keep your arms locked or slightly bent for stability.
- Maintain consistent forward pressure to keep the sled moving.
- Stay low and controlled to maximize traction and power.
Sled Pull
The sled pull challenges your grip strength and muscular endurance. You have to control resistance and maintain rhythm and balance. It's technically demanding and those who do CrossFit will likely be fairly adept at it. Your race pace will be influenced by how well you can control your pulling speed here.
- Stand behind the pulling line or rope attached to the sled.
- Grip the rope with both hands and lean slightly backward.
- Pull the sled toward you using controlled, hand-over-hand movements.
- Use your legs and body weight to generate pulling force.
- Keep your core tight to maintain balance and stability.
- Walk backward carefully while continuing to pull the sled forward.
Burpee Broad Jumps
Requiring explosive movement and cardiovascular intensity, the burpee broad jumps will tax your stamina. You need to coordinate your forward jumping. Maintain a consistent distance per jump to reduce repetition and conserve valuable energy.
- Begin standing upright with feet shoulder-width apart.
- Drop into a burpee by placing hands on the ground and kicking feet back into a plank.
- Lower your chest to the floor.
- Jump your feet forward toward your hands.
- Explosively jump forward as far as possible.
- Land softly and immediately begin the next burpee.
Rowing
Rowing requires full-body power.¹ Aim to maintain efficient stroke timing to sustain output without overwhelming your heart rate. A good pacing strategy here can open up options for the final strength-focused stations.
- Sit on the rowing machine and secure your feet in the foot straps.
- Grip the handle with both hands and sit tall.
- Push through your legs first to drive backward.
- Lean slightly back as your legs extend fully.
- Pull the handle toward your lower ribs using your arms.
- Reverse the movement smoothly to return to the starting position.
Farmers Carry
The farmers carry requires grip endurance, shoulder stability, and postural control. Athletes have to maintain composure while carrying significant weight over a distance. Poor posture can increase your overall race time by reducing your walking speed.
- Stand between the weights placed on the ground.
- Bend at the hips and knees to grip the handles firmly.
- Lift the weights by driving through your legs.
- Stand upright with shoulders back and chest lifted.
- Walk forward using steady, controlled steps.
- Keep your core tight to maintain posture and balance.
Lunges
Sandbag lunges will test your lower-body endurance. Given this occurs when you're already tired, it's even harder to maintain balance. You need smooth, controlled forward movement.
- Place the sandbag across your shoulders or hold it securely.
- Step forward into a lunge position.
- Lower your back knee until it lightly touches the ground.
- Keep your front knee aligned over your foot.
- Push through your front leg to stand and step forward into the next lunge.
- Maintain balance and consistent stride length.
Wall Balls
The final challenge of a HYROX race, the wall balls are as much physical as they are mental. You combine squats and repeated overhead throwing, which places heavy demand on muscular stamina and cardiovascular capacity.³ While you can certainly train for the events in HYROX-affiliated gyms, maintaining rhythm and composure to finish the race strongly can only be done on the day.
- Hold the medicine ball at chest height while facing the target wall.
- Stand with feet shoulder-width apart.
- Lower into a full squat while keeping the ball at chest level.
- Explosively stand and throw the ball toward the target.
- Catch the ball as it falls while immediately lowering into the next squat.
- Maintain a consistent rhythm to conserve energy.
References
- Concept2. “Indoor Rowing Technique.” Concept2,https://www.concept2.com/training/rowing-technique. Accessed 3 Feb. 2026.
- Concept2. “SkiErg Technique.” Concept2, https://www.concept2.com/training/skierg-technique. Accessed 3 Feb. 2026.
- Health.com Editors. “The #1 Full-Body Exercise To Strengthen Your Core and Increase Your Heart Rate.” Health.com, 2025,https://www.health.com/wall-balls-workout-benefits-11790448. Accessed 3 Feb. 2026.
- HYROX. “Rulebooks.” HYROX, https://hyrox.com/rulebook/. Accessed 3 Feb. 2026.
- HYROX. “The Fitness Race.” HYROX, https://hyrox.com/the-fitness-race/. Accessed 3 Feb. 2026.
- HYROX. HYROX Rulebook Singles EN, Season 2025/26 (PDF). HYROX, 2025, https://hyrox.com/wp-content/uploads/2025/07/25_26_HYROX_RulebookSingles_EN.pdf. Accessed 3 Feb. 2026.
- HYROX. HYROX Rulebook Doubles EN (PDF). HYROX, 2025, https://hyrox.com/wp-content/uploads/2025/07/25_26_HYROX_RulebookDoubles_EN.pdf. Accessed 3 Feb. 2026.
- SELF. “What Is Hyrox and How Is the Workout Different From CrossFit?” SELF, 2025, https://www.self.com/story/hyrox-vs-crossfit. Accessed 3 Feb. 2026.
- Women’s Health. “This At-Home Workout Is The Perfect Taste Of What Hyrox Training Is Like.” Women’s Health, 2025, https://www.womenshealthmag.com/fitness/a69135402/hyrox-at-home-workout-training-plan/. Accessed 3 Feb. 2026.
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