Start here · two minutes

New to HYROX? Start here.

One kilometer of running, then a station. Eight times. That is the whole race. Everything else on this site is detail, and you do not need all of it today.

Your division

Not sure? Pick Open. Pro is the same race with heavier sleds, bells, bags and balls. Racing doubles? Doubles Women use Women Open loads; Doubles Men, Doubles Women Pro and Mixed use Men Open loads. Every page shows only your numbers.

The format

The race in one line

Run 1,000 m (0.62 mi), do a station, repeat eight times. Eight runs, eight stations, always in the same order, in every city.
Between the run course and the stations is the Roxzone. You cross it sixteen times. It is timed. Most first-timers walk it and lose 3 to 6 minutes there without noticing.
Typical finish times: around 1:28 for Men Open and 1:36 for Women Open, 1:21 and 1:27 for the Pro divisions (medians from 700,000 results). First races commonly land between 1:20 and 2:00. All of those are good races.

Race order

The eight stations

Divisions

Your weights

Four singles divisions. Men Open and Women Pro share the same loads. Pick yours at the top of any page and every station shows only your numbers.

Station	Women Open	Men Open · Women Pro	Men Pro
Sled Push 50 m (55 yd), 4 lengths	102 kg (225 lb)	152 kg (335 lb)	202 kg (445 lb)
Sled Pull 50 m (55 yd), 4 lengths	78 kg (172 lb)	103 kg (227 lb)	153 kg (337 lb)
Farmers Carry 200 m (219 yd)	2 × 16 kg (35 lb)	2 × 24 kg (53 lb)	2 × 32 kg (71 lb)
Sandbag Lunges 100 m (109 yd)	10 kg (22 lb)	20 kg (44 lb)	30 kg (66 lb)
Wall Balls 100 reps	4 kg (9 lb) · target 2.70 m (8 ft 10 in)	6 kg (13 lb) · target 2.70 m (8 ft 10 in) women, 3.00 m (9 ft 10 in) men	9 kg (20 lb) · target 3.00 m (9 ft 10 in)

SkiErg, burpee broad jumps and rowing are the same distance for everyone. Sled weights include the sled. Doubles: Doubles Women use the Women Open loads, Doubles Men, Doubles Women Pro and Mixed Doubles use the Men Open loads, and Doubles Men Pro use the Men Pro loads. Doubles teams run every kilometer together and split each station however they like, one partner working at a time.

Judging

How the clock punishes you

Every station has a judge. For stations 1 to 7 the first fault at a station is a warning and every fault after that is 15 seconds. Wall balls have no warnings: a rep either counts or it does not.

15 secEach movement fault after the warning, stations 1 to 7.

No repWall balls. Shallow squat or missed target, the rep does not count.

3 minEach missing sled lane or farmers carry lap.

2 minWrong Roxzone arch, wrong lane or equipment, pouring water on yourself.

3 to 7 minEach missing run lap, depending on the venue layout.

DQA whole station or run missed, or more than one station out of order.

Two more that catch first-timers: you count your own run laps, and chalk is allowed only where the event provides it. Closed-toe shoes the whole race, except you may take them off at the wall balls.

Vocabulary

Words you will hear

Roxzone: The transition area between the run course and the stations. Timed. Jog it.
Open and Pro: Same race, different loads. Pro is the heavier tier. First race: Open.
No-rep: A rep the judge did not count. On wall balls it is the only penalty there is.
Compromised running: Running with a high heart rate and heavy legs straight off a station. It is the skill of the sport.
Split: Your time for one run or one station. Results sites show all sixteen.
Fast Lane: The inside lane of the run course, required for anyone running 4:00 per km or faster. Everyone else stays outside.
Brick: A training session that chains a station straight into a run, so you practice the real thing.

Priorities

Your first race, in order

Build the engine. Two or three easy, conversational runs a week for as many months as you have. Nothing else moves the needle as much.
Pace Run 1 like it is a half marathon. Seven in ten athletes go out too fast, and most of them miss their goal. Read the run strategy.
Know the standard at every station. A warning costs focus, a penalty costs 15 seconds, a no-rep costs a rep. Each station page has the rule in plain words.
Practice stations tired. A fresh sled push tells you almost nothing. Run first, then do the station.
Plan your rests before failure. On the carry, the lunges and the wall balls, a planned pause costs seconds. An unplanned collapse costs a minute.

Train it with us.

SOULRNR is an official HYROX Training Club in Mid-Missouri, with the real race equipment, coached and scalable for every level. Your first group session is free.

Join the training club

members.soulrnr.com