What Is HYROX? The Race Explained in 2 Minutes

Sledpush Editorial Team · Updated October 17, 2026 · 2 min read

General information, not medical advice. Check with a doctor before starting a new plan, and train at your own risk. Read more.

The short answer

HYROX is an indoor fitness race. You run 1 km, then complete a workout station, and repeat that 8 times. The 8 stations and their order are the same at every event worldwide, so times can be compared anywhere. Most first-timers finish in 1 to 2 hours.

How the race works

Every HYROX race follows the same pattern: run 1 km, do a station, repeat 8 times. The clock never stops, including the walk between the running track and each station.

#	Station	Work
1	SkiErg	1,000 m
2	Sled Push	50 m
3	Sled Pull	50 m
4	Burpee Broad Jumps	80 m
5	Row	1,000 m
6	Farmers Carry	200 m
7	Sandbag Lunges	100 m
8	Wall Balls	100 reps

Because the format never changes, a 1:25 in London means the same as a 1:25 in Chicago. That’s a big part of why the race has grown so fast.

Who it’s for

HYROX sits between running and gym training. Runners are strong on the 8 km but often struggle with the sleds. Gym-goers handle the stations but fade on the runs. You don’t need to be great at either to finish.

Divisions

Open: the standard weights. Most people start here.
Pro: heavier sleds, carries, sandbags and wall balls.
Doubles: two people run together and split the station work.
Relay: a team of four, each doing 2 runs and 2 stations.

See the full weight table in HYROX divisions and weights.

How to start

Pick an event 3 to 4 months away.
Make sure you can run 5 km without stopping.
Follow a plan like our 16-week beginner plan.
Use the pace calculator to set a realistic target time.

Sledpush is independent and not affiliated with HYROX. For official rules and tickets, visit hyrox.com.

Quick answers

Is HYROX hard for beginners?

It's tough but doable. You can walk parts of the runs and rest on stations. Most beginners are ready after 12 to 16 weeks of training.

How far do you run in HYROX?

8 km in total: eight 1 km runs, one before each station. Walking between the track and the stations adds a little more.

Can I do HYROX with a partner?

Yes. In Doubles you run every kilometre together and split the station work. In a Relay, four people each run 2 km and do 2 stations.

Each guide is drafted with AI assistance, fact-checked against the current HYROX rulebook and reviewed by a human editor before publishing. This guide is general information for healthy adults, not medical, nutrition or coaching advice, and it isn't tailored to you. Talk to a doctor before starting a new training plan, diet or supplement, and stop if you feel pain or unwell. Rules and weights can change, so check the official rulebook before you race. See our Terms and Disclaimer.