HYROX Guide
A station after every 1 km. The same course worldwide. Get to know the stations, break down your target time and choose your race.
Choose one of three paths. Each takes you to the right tool or guide.
I want to get to know my first race
Explore the eight stations, race formats and our four-question “Is it right for me?” quiz.
Get to know HYROX
I want to plan my target time
Enter your target and let the planner split it into 8 runs, 8 stations and transitions.
Open the planner
I want to find a race
Filter upcoming races by region, country and month, then head to the official registration page.
Go to the calendar
The order never changes. Tap a station for its distance or reps, Open weights and time in the sample plan.
1,000 mOn an ergometer, in place
Start the pull with your hips and core, not just your arms. It's the first station: don't burn through your energy in the first 200 meters.
Read the SkiErg guide
50 m4 × 12.5 m, pushing a sled (weight includes sled)
Keep your arms straight and torso leaning forward; push with short, quick steps. If you stop, getting moving again is the hardest part.
Read the Sled Push guide
50 m4 × 12.5 m, pulling a sled with a rope (weight includes sled)
Plant your feet, take long hand-over-hand pulls and maintain your rhythm as you walk backward.
Read the Sled Pull guide
80 mBurpee followed by a broad jump
Focus on rhythm rather than long jumps. Break the 80 meters into even sections.
Read the Burpee Broad Jumps guide
1,000 mOn an ergometer, in place
Power comes from your legs: push first, then open your torso, and pull with your arms last.
Read the Rowing guide
200 mWalking with two kettlebells
Shoulders back, quick steps. Avoiding unnecessary set-downs before your grip tires can save time.
Read the Farmers Carry guide
100 mForward lunges with a sandbag on your shoulders
Your rear knee must touch the floor on every step. Keep the bag steady on your shoulders and stay upright.
Read the Sandbag Lunges guide
100reps; target 2.7 m (women), 3 m (men)
Lower your hips below your knees in the squat. Drive the throw with your legs and use small sets.
Read the Wall Balls guideThe planner divides your target time into 8 runs, 8 stations and Roxzone transitions. If you're faster at one station, lock that time and the others adjust around it.
These are sample values: the planner's breakdown for a 1:30:00 target. They change with your target and division.
Every HYROX race worldwide in the 2026/27 season, city by city.
Every HYROX race worldwide in the 2026/27 season. Visit each race's official page for registration and ticket availability.
Advenway is an independent publication and is not affiliated with HYROX World GmbH.
Your format determines who runs each kilometer and how you share the station work.
Single: Complete all runs and stations on your own: 8 km of running and 8 stations.
Doubles: Both athletes run every 1 km together, enter each station together and split the station work however they like.
Relay: In a team of four, each athlete runs 2 × 1 km and completes the 2 stations that follow.
| Station | Women Open | Men Open, Women Pro | Men Pro |
|---|---|---|---|
| Sled Push | 102 kg | 152 kg | 202 kg |
| Sled Pull | 78 kg | 103 kg | 153 kg |
| Farmers Carry | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag Lunges | 10 kg | 20 kg | 30 kg |
| Wall Balls | 4 kg | 6 kg | 9 kg |
Sled weights include the sled itself. Women Pro uses the same weights as Men Open.
| Station | Women | Men, Mixed, Women Pro | Men Pro |
|---|---|---|---|
| Sled Push | 102 kg | 152 kg | 202 kg |
| Sled Pull | 78 kg | 103 kg | 153 kg |
| Farmers Carry | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag Lunges | 10 kg | 20 kg | 30 kg |
| Wall Balls | 4 kg | 6 kg | 9 kg |
Sled weights include the sled itself. In Mixed teams (one woman, one man), both athletes use the men's weights.
| Station | Team Relay Women | Team Relay Men |
|---|---|---|
| Sled Push | 102 kg | 152 kg |
| Sled Pull | 78 kg | 103 kg |
| Farmers Carry | 2 × 16 kg | 2 × 24 kg |
| Sandbag Lunges | 10 kg | 20 kg |
| Wall Balls | 4 kg | 6 kg |
Sled weights include the sled itself. Relay has no Pro division. Mixed team weights (two women, two men) aren't listed separately in the rulebook table; check the race's official page.
How many laps do you run, what makes a rep invalid, and where can you switch with your partner? We've summarized the 2026/27 Singles, Doubles and Relay rulebooks in our own words, in the order that makes sense when you're preparing for a race.
Four questions to help you choose a starting format and see what to work on first.
If you have a heart, blood pressure, joint or chronic condition, talk to your doctor before starting a new training routine.
Advenway's HYROX articles and training plans, from getting to know the sport to race morning.
We've gathered gyms that list HYROX training on their own websites, city by city.
Türkiye doesn't yet have a HYROX club independent of a gym. Here are groups where people preparing for HYROX run together:
The runs add up to 8 km. You also cover about 480 meters at the stations (sleds, Burpee Broad Jump, Farmers Carry and lunges). The 1,000 meters on each of the SkiErg and Row are completed in place. Walking distance in the Roxzone varies by venue.
Open. Pro uses heavier sleds, kettlebells, sandbags and wall balls. The division selector shows the difference station by station. Division and weight selector
Our four-question quiz suggests a starting path based on your running base, training frequency and who you'd like to race with. Is HYROX right for me?
Finish times vary widely by division and fitness. Our separate guide explains the time ranges and what affects them. How long does HYROX take?
The transition area between the running course and the stations. Time spent here counts toward your total time too.
Registration and tickets are available only through the official HYROX website. Each calendar entry links to that race's official page; Advenway doesn't sell tickets. HYROX race calendar
The 2027 dates haven't been announced yet. Once announced, they'll be added to the calendar and race page.
