The World Series of Fitness Racing

HYROX is an international fitness race that combines functional strength training with endurance running, all set in an indoor arena. Each race follows the same standardized format: participants complete 8 kilometers of running, broken up with 8 functional workout stations in between. These stations include exercises such as sled pushes, burpee broad jumps, rowing, and sandbag lunges.

Founded in Germany in 2017, HYROX was created to fill a gap in the fitness industry by offering a mass-participation race that challenges both strength and stamina. The format is consistent across all global events, making it possible for athletes to compare performances worldwide. HYROX offers different competition categories — including Individual, Doubles, and Relay — making it accessible for all fitness levels, from elite athletes to everyday gym-goers.

With its professional setup, competitive yet inclusive atmosphere, and growing global community, HYROX is redefining fitness racing as a sport in its own right.

HYROX Stages - Start Strong, Finish Stronger

Pre-Hyrox

Preparation

Preparing for HYROX requires a balanced training regimen that builds both cardiovascular endurance and functional strength through running, resistance workouts, and high-intensity interval training.

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Between the stations

8 Runs of 1 Kilometer

The HYROX race includes 8 runs of 1 kilometer each, totaling 8 kilometers, with a functional workout station after each run. Training for these segments involves building speed and endurance, as well as practicing transitions between running and workouts to maintain performance throughout the event.

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Station 1

SkiErg

1000m SkiErg

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.

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Station 2

Sled Push

50m Sled Push

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.

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Station 3

Sled Pull

50m Sled Pull

Get ready to use your glutes, back, biceps & the entire trunk during workout station three – 50m of Sled Pull.

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Station 4

Burpee Broad Jump

80m Burpee Broad Jump

Born in 1939, 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!

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Station 5

Rowing

1000m Row

Station number five is the second ergometer in this fitness race. 1000m of rowing marks the beginning of the second half of your HYROX race.

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Station 6

Farmers Carry

200m Farmers Carry

For 200m of Farmers Carry, engagement of your upper back muscles, core & grip strength is required. This workout station is easy to practise on your weekly shop…

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Station 7

Sandbag Lunges

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…

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Station 8

Wall Balls

100 Wall Balls

The final station… Wall Balls. With the finish line in sight, it’s time to finish your race in style & join the #HYROXFAMILY.

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Recovery

Post-Race

Recovery after HYROX is essential to repair muscle damage, restore energy levels, and prevent injury, especially after the intense combination of running and functional workouts.

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