The Ultimate Guide to HYROX

Maybe you’ve never heard of HYROX and are curious what it is. Or you’ve heard all the hype and want to dig deeper. Maybe you’re an experienced HYROX racer and came here for clarification or a recent rule change. Regardless, you’re in the right place.

We’ve compiled the most comprehensive HYROX guide on the internet. We’ll answer all of the most common questions, like…

• What is HYROX?
• The race format, stations, weights, etc.
• Running in HYROX
• Elite 15, World Championships, qualification, etc.
• The various divisions you can compete in
• What is the HYROX PFT?
• Rules, training, equipment, spectators, and more

What is HYROX?

In its simplest form, HYROX is a fitness race composed of 8 workout stations, each preceded by a 1km run. It was founded in 2017 in Hamburg, Germany, and has since grown into an international fitness phenomenon, hosting more than 50 events around the world each year.

There are numerous ways you can get involved in HYROX, including multiple variations of the race (individual, doubles, 4-person relay), as well as different difficulty levels (open vs. pro). There is also an elite category, which we explain in more detail in the Elite 15 section below.

Read on to learn more about the race format, and all the different ways you can prepare for and participate in a HYROX race.

The HYROX Race

All HYROX races are structured in the same way, but because each race takes place at a unique venue, the course has some slight variation (number of turns, distance between stations, etc.).

Every HYROX race starts with a 1km run, followed by 1000m on the ski erg. You continue performing a 1km run followed by a workout station, until you’ve completed all 8 stations.

• 1km run
• workout station
• 1km run
• workout station
• …and so on

The 8 HYROX stations are listed below.

The weights & standards vary for each division, but all HYROX races follow this same format.

Running

During a HYROX race, you will run a total of 8.7km. This is where the variation from venue to venue comes into play.

Each run is about 1km. Some might be slightly more or slightly less.

Then, there’s what’s known as the Roxzone, which is a transitional area between the runs and the stations. You don’t enter the station directly from the run course. You first enter the Roxzone, run a little ways, and then arrive at the station entrance. More on the Roxzone below.

Between the running track and the Roxzone, HYROX says that every course has 8.7km of total running. About 8km of running will occur around an oval-shaped loop (2, 3, and sometimes 4 laps), while about 0.7km will occur in the Roxzone.

• 8.7km = 5.4 miles

Stations

The 8 HYROX stations are:

1. 1000m ski erg
2. 50m sled push
3. 50m sled pull
4. 80m burpee broad jumps
5. 1000m row erg
6. 200m farmer’s carry
7. 100m sandbag lunges
8. 100 wall balls

Weights vary depending on division, but all distances remain the same.

• Our guide to all 8 HYROX stations →

The Roxzone

The Roxzone is the area inside of the running track, but before you arrive at the station entrance. Think of this as a transition area in order to get you from the running lane to the next workout station.

Depending on which workout station you’re headed to, you will have a different distance to cover within the Roxzone. You might run 50m to get to the ski erg (station 1) but 80m to get to the row erg (station 5).

You can choose to run or walk in the Roxzone; it’s entirely up to you. And you will receive a separate split on the leaderboard for how much time you spent in the Roxzone during the race.

HYROX Competitions

HYROX has grown each year since it’s first race in 2018, offering more and more competitions all over the world. Each HYROX season runs roughly from July to June, and spans two calendar years. Here’s a brief look at the number of HYROX competitions in each of the past few years.

• 2024/25 – 74 events so far (~90-100 by season’s end)
• 2023/24 – 55 events
• 2022/23 – 39 events
• 2021/22 – 25 events

We built an app to track all HYROX competitions around the world, as well as many other types of functional fitness events, including CrossFit, DEKA, and others. Check it out at competition360.fit.

If you’re looking for a HYROX competition in a specific country or region, check out our HYROX events page (coming soon).

HYROX Events In…

• San Diego
• Boston
• Denver

Divisions

There are several HYROX divisions that you can compete in, and it can get a bit confusing. We’ll explain each division below, but here’s a simple way to think about it.

• “Open” = lighter weights
• “Pro” = heavier weights
• “Doubles” = lighter weights
• “Pro Doubles” = heavier weights
• “Relay” = lighter weights
• Adaptive = varied weights & movement modifications

For doubles & relay divisions, there are 3 gender categories:

• Men (all team members are men)
• Women (all team members are women)
• Mixed (each team has some combination of men & women)

“Pro Doubles” only has men & women categories. There is no “Mixed Pro Doubles” category.

Each division and gender category also has an age group.

Open

The Open division is where most HYROX athletes start. You still run the full 8.7km, but the weights in the workout stations are lighter. The Open division is more approachable for those just getting started.

You’ll race mostly with other athletes in the Open division. You get a time on the event leaderboard, and can still track your results in your age group.

At most HYROX events, there are more athletes who compete in the Open division over the Pro division.

Pro

The HYROX Pro division is available for any athlete who wants to challenge themselves with heavier weight. The running distance and workout stations are the same as Open, but the weights for the sled push, sled pull, farmer’s carry, sandbag lunges, and wall balls are heavier than those in the Open division. The ski, burpee broad jumps, and row remain the same for both Open & Pro.

Although it contains the label “Pro,” the HYROX Pro division is not just for professional athletes. Registration is open to anyone who is up for the challenge.

Doubles

The HYROX Doubles division allows you compete with a friend. You get to split the work however you’d like at each workout station, but you both must run together. Both athletes must complete the full 8.7km of running.

The Doubles division uses the same weights as the Open division. Getting to share the work at the workout stations makes a Doubles race even more approachable (and fun 😀) than an individual Open race.

Pro Doubles

The HYROX Pro Doubles division was introduced in the 2023/2024 season. The same rules apply as a traditional Doubles race, only you use the heavier weights of the Pro division.

Pro Doubles only has men & women gender categories. You cannot compete as a mixed team in Pro Doubles.

Relay

HYROX relay races are arguably the most fun division to compete in, and to watch.

• Each relay team consists of 4 team members—all men, all women, or mixed
• Each team member completes 2 runs & 2 stations
• You must do the run immediately before your workout station
• After you’re finished with your leg (i.e. run + station), you tag a team member to begin their leg

Adaptive

HYROX has always encouraged adaptive athletes to participate, but new for the 2024/25 season, they can now register in a specific division for their impairment.

A new rulebook was introduced for the 2024/25 season, which better outlines the 9 impairment divisions, movement standards, workout modifications, and qualification system for the World Championship.

Here are the 9 HYROX adaptive divisions:

• SWHF: Seated with hip function
• SWOHF: Seated without hip function
• SWOC: Seated without core function
• Major neuromuscular: Severe muscle weakness, nervous system or coordination condition
• Minor neuromuscular: Milder muscle weakness, nervous system or coordination condition
• Lower limb impairment: Limited function or mobility in the legs
• Upper limb impairment: Reduced function or mobility in the arms
• Short stature impairment: Short height due to skeletal conditions
• Visual/Hearing impairment: Partial or total loss of vision or hearing

More details can be found in our HYROX adaptive guide →

GORUCK

HYROX partnered with GORUCK for the 2022/23 and 2023/24 seasons. A select few locations, only in the US, had a HYROX GORUCK division. Athletes would complete the race wearing a weighted vest.

• Men: 20lbs
• Women: 14lbs

The last HYROX GORUCK took place on March 2, 2024 at HYROX D.C. during the US Open Championships. HYROX did not bring the GORUCK division back for the 2024/25 season.

Weights

If you’re in a hurry, here’s the basics on the differences in weights for the HYROX stations.

• “Open” = lighter weights
• “Pro” = heavier weights
• “Doubles” = Open weights
• “Pro Doubles” = Pro weights
• “Relay” = Open weights

For a more detailed breakdown by division and station, view our HYROX weight charts →

Rules

We’re currently working on putting together a simplified version of the HYROX rulebook, but in the meantime, head on over to hyrox.com/rulebook and download the appropriate PDF for your race (Individual, Doubles, Relay, or Adaptive).

The most important section is the movement standards for the 8 workout stations. It is the athlete’s responsibility to ensure they are upholding the standards of movement at all stations.

There are judges on site, but most of them are volunteers, and many of them don’t know what HYROX is, and have never completed one. Feel free to ask them questions, but please read the rules ahead of time so you’re prepared.

Training

Gyms

HYROX has an affiliate model where they partner with gyms all over the world. Gyms can affiliate with HYROX, and pay a monthly fee to use the HYROX name, as well as host HYROX affiliate events throughout the year. They also get listed on the official list of HYROX training clubs.

Workouts

Coming soon…

Programming

Coming soon…

PFT

The HYROX PFT (P’F”T) is a shortened version of a full HYROX race, designed to give you feedback on your fitness level. You can think of it as a mini HYROX. The letters PFT stand for Physical Fitness Test, and it’s designed to help you determine which HYROX division might be the best fit for you to sign up for (Pro, Open, Doubles, Relay).

The workout is…

Complete the following in order:

• 1000m run (outside or treadmill)
• 50 burpee broad jumps
• 100 stationary forward lunges
• 1000m row
• 30 hand-release push ups
• 100 wall balls

We have more details about the PFT, the movement standards, and how to find PFT events in our guide to the HYROX PFT.

Elite 15

The HYROX Elite 15 is a special division of HYROX racing reserved for the best of the best. You must qualify to gain entry to Elite 15 races, and they are capped at 15 men and 15 women. The qualification process has changed over the years, but it currently looks at an athlete’s two fastest HYROX Pro times over a 365-day period. HYROX Open division times do not count towards qualification.

There are 4 “major” races each year, where Elite 15 athletes are invited to race for an opportunity to qualify for World Championships, as well as walk home with prize money.

The races typically take place in the evening on the day before all the other HYROX races for that city’s event.

World Championship

Each year, the HYROX World Championship is where HYROX crowns the fastest HYROX racers in multiple divisions. It’s an invite-only event, as all participants must qualify at races throughout the season. The following divisions hold championship races each year:

• Elite 15
• Pro
• Open
• Pro Doubles (men, women)
• Doubles (men, women, mixed)
• Relay (mixed, invite-only, one team per country)

The event usually takes place over 3-4 days, and the location changes each year.

Here’s a list of previous HYROX World Championship locations & Elite 15 champions.

• 2025 – Chicago, IL, USA – 🏆 TBD…
• 2024 – Nice, France – 🏆 Alexander Roncevic (Austria) & Megan Jacoby (USA)
• 2023 – Manchester, UK – 🏆 Hunter McIntyre (USA) & Lauren Weeks (USA)
• 2022 – Las Vegas, NV, USA – 🏆 Hunter McIntyre (USA) & Kris Rugloski (USA)
• 2021 – Leipzig, Germany – 🏆 Tobias Lautvein (Germany) & Lauren Weeks (USA)
• 2020 – Hamburg, Germany – 🏆 Hunter McIntyre (USA) & Lauren Weeks (USA)
• 2019 – Oberhausen, Germany – 🏆 Lukas Storath (Germany) & Imke Salander (Germany)

Age Groups

Individual age groups for HYROX start with the 16-24 age group, and then increase in 5-year increments from 25 all the way up to 89. Doubles and relay age groups are broken up a bit differently (see below).

• Individual age groups are in 5-year increments
• Doubles age groups are in 10-year increments
• Relay has two age groups: Under 40 and 40+

More detailed information is available in our guide to HYROX age groups → (coming soon)

World Records

We’re compiling a list of all the HYROX world records. More information coming soon…

Equipment

HYROX has two main equipment partners:

• Concept2 provides the ski erg & row erg for stations 1 and 5, respectively
• Centr provides the equipment for all other stations

We’re working on compiling more information about the Centr sleds, sandbags, kettlebells, and wall balls, along with links to purchase the equipment. More coming soon…

Spectators

If you’re not racing HYROX but want to watch a friend or family member compete, there is a spectator fee. Fees vary based on region, but in the U.S., you can expect to pay $10/day. Many HYROX events span multiple days, and there is usually a discount for buying a weekend-long pass.

• Children under 12 do not require a ticket but must be accompanied by an adult with valid ticket
• Racers do not need to pay for a spectator ticket, but should complete the registration process on site to gain access to the event early

Learn more about what to expect at a HYROX event in our spectators guide → (coming soon)

Photos

HYROX has partnered with Sportograf to provide high-quality photos of all athletes during their race. You can purchase a photo package when you register for your race, as well buy one after the race (slightly more expensive).

• Individual divisions (open, pro, adaptive): $32.99
• Doubles divisions (doubles & pro doubles): $25.99
• Relay division: $12.99

You may have your friends & family follow you during the race to take photos/videos, but they must stay off the course. HYROX events are usually very crowded, so it can be difficult to get a good spot for photos at every station.

Only a select few larger media companies are given access to the course at certain events.

History & Growth

HYROX has experienced tremendous growth since its inception in 2017. It held 10 races in its first season in 2018/19, and five years later, it put on a whopping 55 global HYROX events in the 2023/24 season. The 2024/25 season is predicted to finish close to 100 total events for the season 🤯.

• 2024/25 – 74 events and counting
• 2023/24 – 55 events
• 2022/23 – 39 events
• 2021/22 – 25 events
• 2020/21 – 4 events (impacted by COVID)
• 2019/20 – 12 events
• 2018/2019 – 10 events

A complete history of HYROX, along with several graphs that explore its growth as the leader in fitness racing, is coming soon.

Other Questions

Here are a few answers to frequently asked questions that we didn’t cover above.