Quick, self-contained answers to the most common HYROX questions — race format, station weights, training and pacing — with links to the full guides and free training plan PDFs.
The race format
What is HYROX?
HYROX is a standardized indoor fitness race: eight 1 km runs on a track, each followed by one functional workout station, in the same order at every event worldwide. Because the format never changes, finish times are comparable across cities and seasons. Races run in mass-start waves and are open to all levels.
How far do you run in a HYROX race?
You run 8 km in total, split into eight 1 km segments — one before each workout station. The runs are paced efforts, not sprints: most age-group athletes run them near 10 km race pace, slowing 10–20 seconds per km as fatigue accumulates.
What are the 8 HYROX stations in order?
The order is fixed: 1) 1,000 m SkiErg, 2) sled push, 3) sled pull, 4) 80 m burpee broad jumps, 5) 1,000 m row, 6) 200 m farmers carry, 7) 100 m sandbag lunges, 8) wall balls. Full breakdown with distances and demands: HYROX training plan guide.
How long does a HYROX race take?
Elite men finish in about 60 minutes; competitive age-groupers target 65–80 minutes; most first-timers land between 85 and 105 minutes. See the pacing strategies for sub-90, sub-80 and sub-70 finishes.
Do you need to qualify to enter HYROX?
No. HYROX is open to everyone — you pick a division when you register: Open (standard loads), PRO (heavier station loads), Doubles (two athletes sharing the work) or Relay team formats. No qualifying times are required for the Open division.
Weights and standards
How heavy is the HYROX sled push and sled pull?
In the Open division the sled weighs 102 kg for men and 75 kg for women, for both the push and the pull. Each sled station covers 50 m. Technique and pacing matter more than raw strength — see the sled push guide and sled pull guide.
What weight is the HYROX sandbag?
The sandbag used for the 100 m lunge station weighs 20 kg for men and 10 kg for women in the Open division. It is carried on the shoulders — grip is not the limiter, leg endurance is.
How heavy are the HYROX farmers carry kettlebells?
Men carry two 24 kg kettlebells, women two 16 kg kettlebells, over 200 m. Grip endurance and posture decide how much time you lose — most strong athletes walk it briskly rather than run it.
What are the HYROX wall ball standards?
Men throw a 6 kg ball, women a 4 kg ball, to a 3-meter target; repetitions are 75–100 depending on division and gender. It is the final station, arriving on pre-fatigued legs — the wall ball standards guide covers target splits.
What equipment and machines does HYROX use?
The race machines are the Concept2 SkiErg and RowErg plus weighted sleds; training needs far less — a sandbag or backpack, two heavy dumbbells and running shoes cover most of it. The full list with home substitutes for every station: HYROX equipment list.
Training
How long does it take to train for HYROX?
With a base of 2–3 workouts per week, give yourself 8 weeks; from a low base, plan 12 or more. Race-fit athletes can peak in 4–6 weeks. The training plan guide compares every plan length, and all are free PDFs.
How many days a week should I train for HYROX?
Three days for beginners (one easy run, one strength, one run-plus-station brick), four for intermediates, five to six for competitive athletes. One weekly brick session — running immediately after station work — is the single most race-specific session.
What pace should my 1 km runs be?
Roughly your 10 km race pace, plus 10–20 seconds per km to absorb fatigue across eight stations. The free generator computes exact splits for every run and machine from your goal finish time.
Can I train for HYROX at home without equipment?
Mostly yes: burpee broad jumps need nothing, and a loaded backpack covers lunges and carries. Sled work is the hardest to replicate — hill sprints and treadmill pushes are the usual substitutes. Full program: HYROX plan without equipment.
Which HYROX training plan length should I choose?
4–6 weeks if you are already race-fit and sharpening; 8 weeks as the standard build; 10–12 weeks from a moderate base or for a PB; 16 weeks for a full-season build from scratch. Downloads: 12-week, 10-week, 8-week, 6-week, 4-week.
Is HYROX beginner-friendly?
Yes, with preparation. The format is fixed and predictable, the atmosphere is inclusive, and there is no qualification barrier. First-timers should follow the beginner training plan PDF with run/walk progressions and scaled loads.
Race day
How do I pace a HYROX race?
Start the first two runs 10–15 s/km slower than goal pace, settle into even effort, and let the later runs drift up while keeping station effort controlled. Most lost time comes from going out too hard, not from being unfit — the pacing strategy guide has full splits.
How many calories does a HYROX race burn?
Commonly estimated between 1,000 and 1,500 kcal, depending on body size, finish time and effort. For a personal estimate, use the calorie calculator.
What is the difference between HYROX and CrossFit?
HYROX is a standardized endurance race — always the same eight stations and 8 km of running, so times compare worldwide. CrossFit is a varied training methodology and competition circuit with constantly changing workouts. Detailed comparison: HYROX vs CrossFit.
What nutrition does HYROX need?
Enough total calories and protein to support training, carbohydrates timed around your hardest sessions, and a rehearsed race-day plan. The HYROX nutrition guide covers training weeks and race day.