HYROX Explained: What It Is and How It Works
HYROX is a global fitness race that combines running and functional workouts inside one standardized format.
Every event around the world follows the exact same structure, allowing athletes to compare their results no matter where they compete.
The concept was founded in Germany by Christian Toetzke, a former triathlete and event organizer, and Moritz Fürste, a two-time Olympic field hockey champion.
In simple terms, HYROX blends endurance, strength, and consistency into a single, measurable challenge open to all levels — from beginners to elite competitors.
How a HYROX Race Works
Every HYROX event follows a fixed global standard:
8 rounds total
Each round = 1 kilometer run + 1 functional workout
In other words, you run 1 kilometer, complete 1 workout station, then run again — repeating this cycle 8 times until all stations are finished.
Adding up to 8 kilometers of running and 8 functional workout stations, the race is a complete test of endurance, strength, and pacing.
The 8 Official Workout Stations
After every 1 km run, athletes complete one of the following stations in order:
HYROX — Station Explained
| Station | Description |
|---|---|
| 1. SkiErg | Full-body cardio using a ski machine simulating cross-country skiing. |
| 2. Sled Push | Push a weighted sled over a 50-meter track using leg drive and core stability. |
| 3. Sled Pull | Pull a weighted sled toward you with ropes, emphasizing upper-body and grip strength. |
| 4. Burpee Broad Jump | Combine a burpee with a long forward jump, repeated across an 80-meter distance. |
| 5. Rowing | 1,000 meters on a rowing ergometer testing cardiovascular endurance and power output. |
| 6. Farmer’s Carry | Walk 200 meters while holding heavy weights in each hand to test grip and posture control. |
| 7. Sandbag Lunges | Perform forward lunges for 100 meters with a sandbag resting on your shoulders. |
| 8. Wall Balls | Complete 100 squat-to-throw reps, tossing a medicine ball to a target at set height. |
HYROX — Station & Weights
| Station | Distance / Reps | Men’s Open | Women’s Open | Men’s Pro | Women’s Pro |
|---|---|---|---|---|---|
| 1. SkiErg | 1,000 m | 1,000 m | 1,000 m | 1,000 m | 1,000 m |
| 2. Sled Push | 50 m | 152 kg (incl. sled) | 102 kg (incl. sled) | 202 kg (incl. sled) | 152 kg (incl. sled) |
| 3. Sled Pull | 50 m | 103 kg (incl. sled) | 78 kg (incl. sled) | 153 kg (incl. sled) | 103 kg (incl. sled) |
| 4. Burpee Broad Jump | 80 m | 80 m | 80 m | 80 m | 80 m |
| 5. Rowing | 1,000 m | 1,000 m | 1,000 m | 1,000 m | 1,000 m |
| 6. Farmer’s Carry | 200 m | 2 × 24 kg (per hand) | 2 × 16 kg (per hand) | 2 × 32 kg (per hand) | 2 × 24 kg (per hand) |
| 7. Sandbag Lunges | 100 m | 20 kg | 10 kg | 30 kg | 20 kg |
| 8. Wall Balls | 100 reps | 6 kg ball / 10 ft target | 4 kg ball / 9 ft target | 9 kg ball / 10 ft target | 6 kg ball / 9 ft target |
For SkiErg, Burpee Broad Jump, and Rowing, all divisions perform the same distance — there are no weight variations.
Each station is separated by a 1 km run, bringing the total running distance to 8 km.
This sequence is identical at every HYROX event worldwide.
Who Can Join?
HYROX is designed to be accessible. Anyone aged 16 or older can participate, with divisions for different experience levels:
- Open – standard weights and distances
- Pro – heavier loads for experienced athletes
- Doubles – two athletes share the workouts
- Relay – teams of four, each completing two rounds
This structure allows everyone to take part — from first-timers to seasoned competitors.
What the Format Offers
The standardized structure of HYROX gives participants:
- A clear objective – the same race format at every event
- Comparable results – official timing and global rankings
- Balanced challenge – combining endurance and functional strength
- A shared community – thousands of athletes training and competing worldwide
These elements have helped HYROX become a recognizable format in functional fitness.
The Takeaway
HYROX is a standardized fitness race built on a simple rhythm: run, work, repeat.
Its fixed structure makes it measurable, inclusive, and demanding — an actual test of overall athletic performance.
Source
All information sourced directly from HYROX official materials (hyrox.com).
