HYROX follows a standardized race format that is identical at every event around the world. Every competitor completes eight 1-kilometer runs, with a functional fitness workout after each run. This combination of endurance and strength is what makes HYROX different from traditional running races or obstacle course events. Because every race uses the same sequence and distances, athletes can compare their finishing times regardless of whether they compete in London, Singapore, Sydney, New York, or Hamburg.
1 KM Run
The foundation of every HYROX race is running. Competitors complete a total of 8 kilometers, divided into eight separate 1-kilometer runs. Each run connects one workout station to the next, forcing athletes to recover while maintaining their pace throughout the race. Distance: 1 km × 8 (8 km total).
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SkiErg
The SkiErg machine simulates the movement of Nordic cross-country skiing. Athletes pull two handles repeatedly until completing 1,000 meters, relying on their shoulders, back, core, and legs to generate power efficiently.
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Sled Push
After the first run, competitors push a heavy weighted sled over a designated course. The weight varies depending on the race division, making leg strength, balance, and technique essential for maintaining momentum. Distance: 50 meters.
| Category | Weight* |
|---|---|
| Open Women | 102 kg |
| Open Men | 152 kg |
| Pro Women | 152 kg |
| Pro Men | 202 kg |
*Approximate total sled weight including plates.
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Sled Pull
The sled pull follows later in the race and challenges athletes in a different way. Instead of pushing, competitors pull the weighted sled toward themselves using a rope while walking backward. Strong grip, core stability, and controlled movement are key to completing this station efficiently. Distance: 50 meters.
| Category | Weight* |
|---|---|
| Open Women | 78 kg |
| Open Men | 103 kg |
| Pro Women | 103 kg |
| Pro Men | 153 kg |
*Approximate total sled weight including plates.
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Burpee Broad Jump
This station combines burpees with long forward jumps. Athletes perform a burpee, stand up, then immediately jump forward before repeating the movement. It quickly raises the heart rate while demanding coordination, endurance, and explosive leg power. Distance: 80 meters.
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Row
Competitors then complete 1,000 meters on a rowing machine. The exercise engages both the upper and lower body, making it one of the few stations that provides a rhythm while still requiring significant cardiovascular effort. Distance: 1,000 meters
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Farmer Carry
During the Farmer Carry, athletes walk a designated distance while carrying two heavy kettlebells, one in each hand. Grip strength often becomes the limiting factor, especially after several demanding stations earlier in the race. Distance: 200 meters.
| Category | Weight per kettlebell |
|---|---|
| Open Women | 16 kg |
| Open Men | 24 kg |
| Pro Women | 24 kg |
| Pro Men | 32 kg |
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Sandbag Lunge
The Sandbag Lunge requires competitors to carry a heavy sandbag across their shoulders while performing walking lunges. The station places constant pressure on the legs, hips, and core, testing stability as fatigue continues to build. Distance: 100 meters.
| Category | Sandbag Weight |
|---|---|
| Open Women | 10 kg |
| Open Men | 20 kg |
| Pro Women | 20 kg |
| Pro Men | 30 kg |
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Wall Ball
The race finishes with one of HYROX's most recognizable challenges. Athletes perform repeated squats while throwing a medicine ball toward a target mounted high on the wall. Every throw must reach the required height before the next repetition begins. After hundreds of previous movements throughout the race, the Wall Ball station often becomes the ultimate test of endurance and determination.
| Category | Ball Weight | Target Height | Reps |
|---|---|---|---|
| Open Women | 4 kg | 2.7 m | 100 |
| Open Men | 6 kg | 3.0 m | 100 |
| Pro Women | 4 kg | 3.0 m | 100 |
| Pro Men | 6 kg | 3.0 m | 100 |
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A Standard Race Worldwide
Every official HYROX race follows the same sequence of eight 1-kilometer runs and eight workout stations, creating one of the most standardized fitness competitions in the world. Regardless of whether athletes compete in Germany, Singapore, Australia, the United States, or Indonesia, the race format remains identical, allowing participants to compare their results fairly across every official event.