What is Hyrox®? Definition and history
Hyrox® is a fitness racing competition created in 2017 in Hamburg by Christian Toetzke and Moritz Fürste. The concept was born from a simple ambition: create a globally standardised event, accessible to all levels, where every participant runs the same course in the same city on the same weekend.
The format is repeatable and universal: 8 × 1 km runs alternated with 8 functional fitness stations, always in the same fixed order, held indoors in sports arenas.
Since its launch, Hyrox® has established itself as the global standard for fitness racing with over 500,000 participants across more than 60 cities worldwide (Hamburg, Paris, London, New York, Sydney…).
What sets Hyrox® apart: results are globally comparable. Your time in London is directly comparable to an athlete's time in New York or Tokyo - creating a unique community and a genuine motivation to improve.
The official format in detail
A Hyrox® always follows the same sequence: 1 km run followed by 1 functional station, repeated 8 times. Total running distance: 8 km, plus the 8 stations.
| # | Sequence | Distance / Volume |
|---|---|---|
| 1 | Run 1 | 1 km |
| Station 1 - SkiErg | 1,000 m | |
| 2 | Run 2 | 1 km |
| Station 2 - Sled Push | 50 m | |
| 3 | Run 3 | 1 km |
| Station 3 - Sled Pull | 50 m | |
| 4 | Run 4 | 1 km |
| Station 4 - Burpee Broad Jump | 80 m | |
| 5 | Run 5 | 1 km |
| Station 5 - Rowing | 1,000 m | |
| 6 | Run 6 | 1 km |
| Station 6 - Farmers Carry | 200 m | |
| 7 | Run 7 | 1 km |
| Station 7 - Sandbag Lunges | 100 m | |
| 8 | Run 8 | 1 km |
| Station 8 - Wall Balls | 100 reps |
Finishing times range from 55 minutes for elite athletes to over 2h30 for beginners. The average for a regular athlete is between 1h15 and 1h45.
The 8 Hyrox® stations explained
The 8 stations are always in the same order, regardless of the race location. Here are the exercises, volumes and official loads for the Open category.
| Station | Volume | Load (Open) |
|---|---|---|
| 1. SkiErg | 1,000 m | - |
| 2. Sled Push | 50 m | Variable load |
| 3. Sled Pull | 50 m | Variable load |
| 4. Burpee Broad Jump | 80 m | Bodyweight |
| 5. Rowing | 1,000 m | - |
| 6. Farmers Carry | 200 m | 2 × 24 kg (M) / 2 × 16 kg (W) |
| 7. Sandbag Lunges | 100 m | 20 kg (M) / 10 kg (W) |
| 8. Wall Balls | 100 reps | 6 kg (M) / 4 kg (W) |
Tip: Sled Push and Sled Pull are the hardest stations to find in gyms. Use our equipment filter to find gyms near you that have them.
Competition categories
Hyrox® offers several categories to suit all athlete profiles:
Solo Open
Beginners & intermediatesThe main category. Men and women in separate divisions. Standard regulation weights.
Double Open
2-person team2 participants alternate freely on the run and stations. Great for discovering the format as a pair.
Relay
Relay format2 participants share the course: each runs 4 km and completes 4 stations. Transition strategy matters.
Pro
Elites onlyElite category with higher weights. Entry by qualification or Pro bib. Global podium standings.
Age-group divisions also exist within Solo and Double categories (Masters 40+, 50+, 60+), allowing fair competition among peers.
Official rules and equipment
Hyrox® is an official competition with strict rules that guarantee fairness and global comparability of results.
Main rules
- Fixed order: the 8 stations must be completed in the official order, without exception. No skipping or swapping stations is permitted.
- Full range of motion: every rep must meet official range-of-motion standards. Judges can call no-reps for non-compliant movements.
- Regulation weights: loads are fixed by category and cannot be modified. Any deviation leads to disqualification.
- Transition zones: runs and stations follow each other in defined zones. Leaving authorised zones incurs a penalty.
- Outside assistance: any external help (carrying another athlete's bag, being pushed) is forbidden and leads to disqualification.
Complete rules and official weights per category are available on the official Hyrox® website.
How to get started with Hyrox®
Ready to get started? Here are the 3 key steps to begin your Hyrox® journey:
1. Find an equipped gym
The first step is finding a gym with Hyrox® equipment. RoxFinder lists all compatible gyms with their equipment score (0 to 8/8).
- Hyrox®-compatible gym directory - filter by city and equipment
- Gyms with Sled Push & Pull - the hardest station to find
2. Train
A Hyrox® takes 10 to 16 weeks to prepare. Check out our specialist guides:
- Complete guide: Preparing your first Hyrox®
- Hyrox® Nutrition: before, during, after
- Hyrox® Race Strategy
3. Register for a race
Find all upcoming Hyrox® races near you or internationally:
