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What is Hyrox?
Short answer: Hyrox is an indoor fitness race. You run 1 km, then complete a workout station, eight times over: 8 km of running and eight stations in total. The format and weights are the same at every race in the world, so times compare from city to city. It's designed for regular gym-goers as well as elite athletes.
How a Hyrox race works
Every race follows the same order: a 1 km run, then a station, then the next 1 km run, until all eight are done. Between running and each station you pass through the Roxzone, the transition area, and the clock keeps running there too. Indoor venues often split each 1 km into laps, but the total is always 8 km.
| # | Station | Distance / reps |
|---|---|---|
| 1 | SkiErg | 1,000 m |
| 2 | Sled Push | 50 m |
| 3 | Sled Pull | 50 m |
| 4 | Burpee Broad Jumps | 80 m |
| 5 | Rowing | 1,000 m |
| 6 | Farmers Carry | 200 m |
| 7 | Sandbag Lunges | 100 m |
| 8 | Wall Balls | 100 reps |
Each station is explained, with tips, in the 8 Hyrox stations.
Divisions
- Singles: Women, Men, Women Pro and Men Pro. Pro divisions carry heavier weights.
- Doubles: Women, Men, Mixed, Women Pro and Men Pro. Partners run every kilometre together and split the station work. See how Hyrox doubles works.
- Relay: teams of four, each racer running two of the 1 km legs and doing two stations.
Results are also ranked by age group. All the loads are on Hyrox weights for every division.
How long does a Hyrox take?
The fastest elite racers finish in under an hour. Most people take between one and two hours. Running makes up around half of most finish times, which is why training for Hyrox is as much about running as about the stations.
Who is it for?
Anyone who trains regularly. The movements are simple (no Olympic lifts or gymnastics), you can walk and rest whenever you need to, and the Open division's weights are manageable for most gym-goers. That's a big part of why Hyrox has grown so fast: it's a race goal for people who lift and run. For a first-timer's view, read Is Hyrox hard?
How to train for Hyrox
Most people need 8 to 12 weeks of specific preparation: one interval run, one long easy run, two strength sessions and one session pairing runs with station work each week. The free 12-week Hyrox training plan lays out every week, and 12 Hyrox workouts covers the station sessions.
Train for Hyrox in Elevus
All eight stations are in the Elevus exercise library, measured the way the race counts them. Log your runs from Apple Watch, track recovery across lifting and running, and ask the AI coach to build your station sessions.
Download on theApp StoreMore questions
How far do you run in Hyrox?
8 km in total, as eight 1 km runs, each followed by a workout station.
What are the 8 Hyrox stations?
In order: SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls.
Is Hyrox the same as CrossFit?
No. Hyrox is one fixed race of running and simple functional stations, known in advance. CrossFit is a training method with constantly varied workouts, including Olympic lifts and gymnastics. See Hyrox vs CrossFit.
Do you have to qualify for Hyrox?
No. Regular races are open to anyone who registers. Places at the World Championships are earned through results at qualifying races.
Format and divisions from the official HYROX 2026/27 rulebooks. HYROX is a registered trademark of its owner; Elevus is not affiliated with or endorsed by HYROX.