What is HYROX: the complete guide to understanding the fitness competition

HYROX is one of the fastest-growing fitness competitions worldwide.

If you're thinking about competing or want to understand how this format works, here you'll find the essentials to know what HYROX is and why it is a system that can be trained for, measured, and improved with specific preparation.

Velites is an international HYROX partner, and we have developed specific resources for you to help you prepare for this competition: a complete video course covering running technique and station-specific tips, preparation for doubles competition, free access to our app with exclusive training plans, gifts, discounts, and much more. Join us and enjoy.

👉 Click here or on the image:

What is HYROX and its origin

HYROX is a large-scale indoor fitness competition that combines running with functional movements. What makes HYROX special is that the course and stations are identical at every event worldwide, regardless of where it's held.

This allows comparing times between athletes anywhere on the planet and, most importantly, since the format is always the same, it is fully trainable and measurable.

Origin

HYROX was created by co-founder Christian Toetzke, and the race was designed by Mintra Tilly, who also wrote the official rulebook.

The concept was born with the idea of creating a competition accessible to everyone, since no prior qualification is required to participate. You only need to be at least 16 years old on race day and register at www.hyrox.com.

What does a HYROX race consist of? The format explained step by step

A HYROX race always follows the same structure: you run 1 km, perform an exercise station, run another 1 km, do the next station… and so on until you complete 8 runs and 8 stations. In total, 8 km of running and 8 functional exercises. The order is fixed and never changes, no matter which city or country you compete in.

The 8 exercise stations + the 8 km of running

Whether it's your first HYROX race or you already have races under your belt, technique makes the difference between finishing strong or merely surviving.

That's why we have created a video for each station within the 8 Week Digital Training System: execution technique, the most common mistakes and how to correct them. And if you compete as a pair, you also have a specific video with doubles strategy, load distribution and how to synchronize so you don't leave time on the track.

You can find them here on the blog, on YouTube and in the Velites Training App. The stations are always the same and always appear in this order:

• Running — 8 km
• SkiErg — 1,000 meters
• Sled Push — 50 meters (4 segments of 12.5 m)
• Sled Pull — 50 meters (4 segments of 12.5 m)
• Burpee Broad Jump — 80 meters
• Rowing — 1,000 meters
• Kettlebell Farmers Carry — 200 meters
• Sandbag Lunge — 100 meters
• Wall Balls — 100 repetitions

Order of events/exercises

In HYROX the order is always the same, regardless of venue or edition: 8 runs of 1 km interspersed with 8 work stations. Knowing it by heart gives you a real advantage: you can plan how you arrive at each station and how much energy to reserve.

Some details that make a difference in the race:

• Enter through the IN arch, exit through the OUT arch. Respecting them avoids penalties.
• Run inside the Roxzone. It is the central core of the course. Do not stop when crossing the IN — keep jogging to your lane.

Categories and divisions: which one do I fit into?

Before registering, you need to know two things: which level to choose and which format to compete in.

Open vs Pro

The main difference is the weight used. In Pro the weights are higher. Distance and repetitions are the same. The Pro division has an age limit: from 60 years old you can no longer compete in Pro, only in Open.

Individual, Doubles and Relays

• Individual (Single): you compete alone.
• Doubles: you compete with a partner in the "You Go I Go" format: one works while the other rests.
• Relays: a team of four people split the work.

Age categories

Age groups for individual range from 16-24 up to 70+. For doubles, ranges are broader (16-29, 30-39, etc.). At the end, you can compare your time with others in your same category.

Official weight table

Exercise	Women Open	Men Open / Mixed	Women Pro	Men Pro
Sled Push	102 kg	152 kg	152 kg	202 kg
Sled Pull	78 kg	103 kg	103 kg	153 kg
Farmers Carry	2x16 kg	2x24 kg	2x24 kg	2x32 kg
Sandbag Lunge	10 kg	20 kg	20 kg	30 kg
Wall Balls	4 kg	6 kg	6 kg	9 kg

HYROX vs CrossFit: key differences

In HYROX, the course is always the same (8 km + 8 fixed stations), which allows progress to be measured easily. In CrossFit, workouts constantly change, requiring adaptation to very different stimuli.

If you come from CrossFit, your preparation for HYROX usually focuses on running and pace management. You can watch a full talk about this in this video on our YouTube channel.

 Who is HYROX for? Do I need previous experience?

It is a competition open to everyone. No prior qualification or membership in a specific box is required. Just be at least 16 years old.

Benefits of doing HYROX

It is based on high-intensity functional training (HIFT). It significantly improves cardiovascular endurance, muscular strength and the ability to sustain prolonged efforts.

How to prepare for your first HYROX race

We have prepared an 8-day training plan designed to help you understand the format and manage effort. 

Velites is an international HYROX partner, and we have developed specific resources for you to help you prepare for this competition: a complete video course covering running technique and station-specific tips, preparation for doubles competition, free access to our app with exclusive training plans, gifts, discounts, and much more. Join us and enjoy.

👉 Click here or on the image:

Frequently asked questions about HYROX

How long does a HYROX race last?

Most finish the test between 1h and 1h 30min. There is a time cap of 3 hours.

What equipment or shoes do I need?

Wearing closed shoes is mandatory. Knee sleeves, gloves (no hand grips), a belt and a hydration pack are allowed.

Where are events held?

You can check the schedule at hyrox.com or on our blog. Follow us for entry giveaways!

How many days per week should you train?

Normally between 3 and 5 days. If it's your first time, 3 well-structured days are sufficient.

What is the Roxzone and why does it matter?

It is the area where the stations are located. Entering or exiting through the wrong arch incurs a 2-minute penalty.

What is the HYROX PFT and what is it for?

The Physical Fitness Test is an official reduced test (1000m run, burpees, lunges, SkiErg, push-ups, RowErg and wall balls) to measure your level before the real competition.