Hyrox Explained: The Global Fitness Phenomenon
Key Findings
Hyrox explained: A global fitness race that combines eight 1 km runs with eight functional workout stations in a standardized format. With inclusive divisions, heavy emphasis on endurance and strength, and a format identical across every venue, Hyrox has become one of the world’s fastest-growing fitness competitions.
Hyrox has quickly become one of the world’s most talked-about fitness events. Part race, part functional workout, it combines endurance running with strength-based stations to create a challenge unlike anything else in the fitness space.
Since launching in Germany in 2017, Hyrox has grown into a global phenomenon, with tens of thousands of competitors testing themselves against a standardized format that’s the same in every country.
But what exactly is it, how does the race work, and what happens at each station? This guide breaks it all down and explains the Hyrox craze in the simplest terms.
What Is Hyrox?
Hyrox is a fitness race designed to test stamina, strength, and resilience. It combines 8 km of running with eight functional workout stations placed between each kilometer.
Because the Hyrox race is identical worldwide, with set weight and distance standards, every athlete’s time is directly comparable on a global leaderboard.
The event is also highly inclusive. Whether you’re a first-time competitor, joining with a partner in doubles, or pushing yourself in the Pro division, Hyrox offers an entry level for everyone.
Hyrox Race Format Explained:
A Hyrox race is structured around a simple sequence:
Run 1 km
Complete a workout station
Repeat until you finish all eight runs and eight stations
This alternating format pushes both cardiovascular endurance and muscular strength. By the end, competitors have run 8 km and completed a series of demanding exercises that tax nearly every muscle group.
Hyrox Stations in Order
Read on to discover all eight Hyrox stations in the correct order, their standardized formats, and what unique challenges each one represents.
1. SkiErg (1,000 m)
The race begins on the SkiErg, a machine that simulates the motion of cross-country skiing. Athletes stand tall, grip the handles, and pull them down in a strong arc while hinging at the hips.
The key is to engage the whole body rather than just the arms, coordinating legs, core, and lats to drive each pull. For beginners, it feels like an intense full-body cardio burst that sets the tone for the race.
Hyrox Format: 1,000 meters for all divisions.
Muscle Groups Targeted: Lats, shoulders, triceps, core, and lungs.
2. Sled Push (50 m)
Few moments in Hyrox test raw power like the sled push. Competitors lean into the sled at a forward angle and drive it across turf with short, explosive strides. The movement quickly becomes a grind, demanding not just leg strength but also the determination to keep moving under heavy load.
Controlling breathing and breaking the distance into smaller pushes often makes the difference between stalling and finishing strong.
Hyrox Format: Men’s Open: 152 kg | Men’s Pro: 202 kg | Women’s Open: 102 kg | Women’s Pro: 152 kg.
Muscle Groups Targeted: Quads, glutes, calves, and core stability.
3. Sled Pull (50 m)
After pushing comes pulling. Athletes grab a rope attached to a weighted sled and haul it toward them, often stepping backward to maintain tension and momentum. It’s a station that challenges grip strength and upper-back endurance.
Technique matters here: those who stay steady and use their legs to anchor themselves last far longer than those who try to yank the rope with their arms alone.
Hyrox Format: Men’s Open: 103 kg | Men’s Pro: 153 kg | Women’s Open: 78 kg | Women’s Pro: 103 kg.
Muscle Groups Targeted: Back, biceps, grip, core, and hamstrings.
4. Burpee Broad Jumps (80 m)
The burpee broad jump is where fatigue really starts to bite. Each rep begins with a burpee, chest to the ground, followed by an explosive leap forward. This relentless pattern continues down the length of the course.
It’s one of the most draining stations, combining cardiovascular strain with the muscular demand of repeated jumping. The key is rhythm, not maximum distance per jump, which allows athletes to conserve energy.
Hyrox Format: 80 meters for all divisions.
Muscle Groups Targeted: Chest, arms, quads, glutes, and core.
5. Rowing (1,000 m)
The rowing machine offers a different kind of grind. Competitors strap in and row 1,000 meters, driving each stroke with the legs before finishing with the back and arms.
Efficient pacing is crucial: going too hard too early risks blowing up, while being too conservative can lose valuable time. It’s less about brute strength and more about consistency under fatigue.
Hyrox Format: 1,000 meters for all divisions.
Muscle Groups Targeted: Legs, glutes, back, arms, and lungs.
6. Farmer’s Carry (200 m)
At first glance, the farmer’s carry looks deceptively simple: pick up two kettlebells and walk. In practice, 200 meters under heavy load taxes the grip, shoulders, and mental focus.
Athletes must resist the urge to hunch forward and instead maintain a tall, controlled posture. The further you walk, the heavier the kettlebells feel, making this a station where grit and determination are everything.
Hyrox Format: Men’s Open: 2 × 24 kg | Men’s Pro: 2 × 32 kg | Women’s Open: 2 × 16 kg | Women’s Pro: 2 × 24 kg.
Muscle Groups Targeted: Grip, forearms, traps, shoulders, core, and posture.
7. Sandbag Lunges (100 m)
With a sandbag slung across the shoulders, athletes lunge step by step until the full 100 meters are complete. This station arrives late in the race, when legs are already fatigued from running and sled work, making balance and endurance critical.
Good form means keeping the torso upright, knees aligned, and steps controlled. Poor form quickly magnifies the difficulty.
Hyrox Format: Men’s Open: 20 kg | Men’s Pro: 30 kg | Women’s Open: 10 kg | Women’s Pro: 20 kg.
Muscle Groups Targeted: Quads, glutes, hamstrings, and core stability.
8. Wall Balls (75–100 reps)
The grand finale of Hyrox is as much mental as it is physical. Athletes squat with a medicine ball, then explosively drive upward and throw it to a target on the wall.
With 75 reps for women and 100 for men, it’s a station that feels endless when exhausted. The legs burn, the shoulders ache, and the heart rate soars, but crossing this finish line is the defining moment of every race.
Hyrox Format: Men: 100 reps with 6 kg ball to 3 m target | Women: 75 reps with 4 kg ball to 2.7 m target.
Muscle Groups Targeted: Quads, glutes, shoulders, triceps, and cardiovascular endurance.
Final Thoughts: Hyrox Explained
Hyrox is more than just a race: it’s a comprehensive test of fitness that combines endurance, strength, and grit in one unforgettable challenge.
Its standardized format makes it unique in the fitness world, allowing competitors everywhere to measure themselves against the same benchmark.
For beginners, understanding the format and stations is the first step toward preparing. Whether your goal is simply to cross the finish line or to chase a competitive time, Hyrox offers a pathway to challenge yourself, build resilience, and join a global community of athletes redefining what fitness means.
Article FAQ
How to train for Hyrox?
Focus on running, strength, and functional fitness. Interval runs build endurance, while gym work like squats, sled pushes, and wall balls develops power. Hybrid workouts that combine running with stations are the best way to prepare.
How does Hyrox Doubles work?
In Doubles, both athletes run the full 8 km but share the workout stations however they choose. It’s a team effort that makes the race more approachable while still delivering the full Hyrox experience.
What are the 8 Hyrox exercise stations?
The stations, in order, are: SkiErg (1,000 m), Sled Push (50 m), Sled Pull (50 m), Burpee Broad Jumps (80 m), Rowing (1,000 m), Farmer’s Carry (200 m), Sandbag Lunges (100 m), and Wall Balls (75–100 reps depending on gender). Each station tests a different combination of strength, stamina, and mental toughness.
How much weight is the sled push in Hyrox?
The sled push is heavily weighted, with the exact load depending on division: Men’s Open pushes 152 kg, Men’s Pro pushes 202 kg, Women’s Open pushes 102 kg, and Women’s Pro pushes 152 kg.
What weight is the wall ball in Hyrox?
For men, the wall ball weighs 6 kg with a target height of 3 meters and requires 100 repetitions. For women, it’s 4 kg with a 2.7-meter target and 75 repetitions.
How long does a Hyrox race take?
Finishing times vary widely by fitness level. Beginners may take 90–120 minutes, while intermediate athletes often finish around 75–90 minutes. Elite men and women complete the course in roughly 60 minutes, with world records dipping just below that.
