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HYROX combines both running & functional workout stations, where participants run 1km, followed by 1 functional workout station, repeated eight times.
Each race is hosted indoors in expansive exhibition halls, creating an immersive and electrifying race, where your spectators can support you from the very beginning to the very end.
This race format remains consistent across the globe, enabling global leaderboards & a cumulative World Championships at the end of each race season.
Accommodating both professional athletes, and everyday fitness enthusiasts looking to take their training to the next level, HYROX is the sport for everybody.
With four different categories to choose from, HYROX is the sport for every body.
Whether you are looking to take on HYROX by yourself in our Open or Pro category, share the experience with a teammate in the Doubles Categories, or split HYROX four ways in our Team Relay category, we have a race for everyone.
You start off with a 1000m run. Then the first HYROX workout station is 1000m on the Ski Erg. This erg predominantly targets the arm, shoulder & core muscles, however when done efficiently, it also involves muscles in the lower body – making the Ski Erg a full body workout.
Next is another a 1000m run. Then the second workout station is 50m of Sled Push. This is one station you do not want to come unprepared for… so make sure you try it out at least once before your race and invest in some grippy shoes! This movement targets the lower body muscles, including the entire posterior chain, core & anterior thigh muscles in particular.
Followed by another a 1000m run. Then a 50m Sled Pull. Get ready to use your glutes, back, biceps & the entire trunk during workout station three.
Then there's another a 1000m run. Followed by 80m of Burpee Broad Jumps. The fourth workout station is a full body workout that is both loved and hated at the same time. Trying these for the first time may feel hard, but many of our regular athletes now consider this station to be one of their favourites!
Then another a 1000m run. Station number five after that is the second ergometer in this fitness race. 1000m of rowing marks the beginning of the second half of your HYROX race.
Next is another 1000m run. For the next 200m you complete a Farmers Carry, engagement of your upper back muscles, core & grip strength is required. This workout station is easy to practise on your weekly shop…
Followed by another a 1000m run. after that - 100m Sandbag Lunges. 10, 20 or 30 kilograms on your back whilst lunging? Welcome to workout station number seven. Primarily targets the thigh and glute muscles, this one is a burner…
Then comes the last 1000m run. Followed by the final station… 100 Wall Balls. With the finish line in sight, it’s time to finish your race.
