HYROX Rules, Simplified

The HYROX rulebook is a 27-page PDF with a ton of information you probably don’t care about. We’ve taken everything from the most current rulebook (24/25 season), simplified it, and made it easier to scan. Use the table of contents above to get your HYROX rules questions answered right away—everything from movement standards to Doubles & Relay rules, nutrition & hydration, penalties, and more.

Age Restrictions

You must be 16 years old or older to participate in a HYROX race, regardless of division (singles, doubles, relay). There is no upper limit on age, however, for Pro divisions, the age groups stop at age 59. View HYROX age group info here →

General Competition Rules

Here are some general rules for every HYROX competition. Violating these rules can result in penalties or disqualification.

• You must complete all workouts, in the correct order
• You must perform each workout according to the movement standards
• You must use the correct start & finish points of each workout station
• You must complete the correct number of repetitions or distance
• You must perform the movements with the correct weight for your division

Running

• You must complete the entire running distance for the race (1km around the track + the Roxzone = 8.7km total)
• Faster athletes should run in the fast lane; slower athletes in the regular speed lane
• You may also use the fast lane for passing

HYROX Singles/Solos

There are no unique rules for singles racers. Jump down below for movement standards on the 8 stations.

Age Groups

• Your HYROX age group is determined by your age on the day of your race
• If you qualify for the HYROX World Championship, this is the age group you will compete in, regardless of how old you are at the time of the Championship

Here are the age groups for singles competing in HYROX, for both the Open & Pro divisions:

Open	Pro
U24 (16-24)	U24 (16-24)
25-29	25-29
30-34	30-34
35-39	35-39
40-44	40-44
45-49	45-49
50-54	50-54
55-59	55-59
60-64	Pro age groups stop at 59
65-69
70-74
75-79
80-84
85-89

HYROX Doubles

This section will cover the general rules for a HYROX Doubles race, where they are different from the rules for singles races. This is geared towards those who have already signed up for a Doubles race.

• If you want to learn more about the division itself, please see our guide to HYROX Doubles.

HYROX Doubles races consist of the same 8.7km of total running and same 8 stations as singles races.

• 8km of running is done around the track. 0.7km of running occurs inside the Roxzone.

Team Member Replacement

In HYROX Doubles, if one team member drops out, he/she can be replaced. The only requirement is that the new team member has to be the same gender and age as the dropped out member. This way the age group and division will remain the same.

Running

• In HYROX Doubles, both partners must run together
• You must stay within a few meters of each other during the entire run, otherwise a 3-minute penalty may be awarded

Stations

• You must enter & exit the stations together, at the same time
• No one can start working in a station until both partners have arrived

Ski

• You are not allowed to pass the handles from one partner to the other

Sled Push

• The resting partner walks behind the working partner. If the walking partner obstructs other participants, the team will be issued a 10m distance penalty, which they have to push back themselves.

Sled Pull

• The resting partner must remain behind the working partner at all times. The resting partner is not allowed to assist with rope management at any time.

Burpee Broad Jumps

• The resting partner walks behind the working partner. If the walking partner obstructs other participants, the team will be issued with a 10m distance penalty.
• When switching between working and resting partners, the resting partner will begin by placing their hands where the working partner’s feet landed.

Row

• The resting partner remains in the marked area and does not obstruct other participants. You are not allowed to pass the handle from one partner to the other.

Farmer’s Carry

• The resting partner walks behind the working partner without obstructing other participants

Sandbag Lunges

• The resting partner walks behind the working partner. If the walking partner obstructs other participants, the team will be issued with a 10m distance penalty.
• The transition of the sandbag between partners can be either sideways or backwards but never forwards.

Wall Balls

• The resting partner remains in the marked area without obstructing other participants.
• The transition of the wall ball between partners can be either by putting the ball on the floor or handing it over but never in “flying” transition, where one partner throws the ball to the target and the other catches it in the squat position.

Mixed Doubles

In Mixed Doubles, both athletes use the men’s Open weight (this is the same as the women’s Pro weights). See HYROX Mixed Doubles weights here →

HYROX Relay

This section will cover the general rules for a HYROX Relay race, where they are different from the rules for Singles & Doubles races. This is geared towards those who have already signed up for a Relay race.

• If you want to learn more about the division itself, and see how the race flows, please see our guide to the HYROX Relay.

HYROX Relay races consist of the same 8.7km of total running and same 8 stations as Singles & Doubles races.

• 8km of running is done around the track. 0.7km of running occurs inside the Roxzone.

All HYROX Relay teams are comprised of 4 members:

• Men’s Relay: 4 men
• Women’s Relay: 4 women
• Mixed Relay: 2 men, 2 women

Teams of 3 & 1 are not permitted for the Mixed Relay.

In a HYROX Relay, each team member is responsible for 2 runs and 2 stations.

• You must complete the run immediately proceeding your station
• You can do any 2 stations, even if they are back-to-back. It is up to your team to decide.

Transition Zone

The Transition Zone (TZ) is where one relay member tags the next member to begin their run + workout.

• Up until the exchange, only one athlete per team is allowed in the TZ
• The athlete up next will be allowed to enter shortly before the exchange
• IMPORTANT: If a team member performs 2 runs & workouts back-to-back, they must still run through the TZ after each workout

Mixed Relay Teams

• Must be comprised of 2 men and 2 women

Weights

See here for the HYROX Relay division weights →

Age Groups

See here for the HYROX Relay age groups →

Movement Standards

The standards for the Relay are the same as those for the Singles race. Please see below.

HYROX Stations/Movement Standards

Let’s walk through all the rules & movement standards for each of the 8 HYROX stations.

Unless otherwise noted in the Doubles and/or Relay sections, the rules outlined here apply to all divisions.

1. SkiErg – 1000m

• The monitor must be reset before you begin skiing
• You may use any damper setting, and adjust the damper setting as many times as you’d like
• Both feet must remain on the platform during the entire exercise
• Lifting the feet is allowed, as long as they don’t land off the platform
• You must get confirmation from a judge that you completed the required distance before leaving the platform

2. Sled Push – 4 x 12.5m

• You must use the sled lane that the judge assigns to you
• Both sled & athlete must start behind the line
• The sled must be pushed completely behind each 12.5m line
• You must complete 4 total lengths (12.5m x 4) of the sled push

Learn more about the sled push • HYROX sled push weight →

3. Sled Pull – 4 x 12.5m

• You must use the sled lane that the judge assigns to you
• Both sled & athlete must start behind the line
• The sled must be pulled completely past each 12.5m line
• You must remain standing. You cannot pull the sled sitting or kneeling.
• Your feet must remain inside the designated box. Stepping on or over the line will result in a penalty.
• Your rope must remain in your lane & not get in the way of others

4. Burpee Broad Jumps – 80m

• To start, both hands must be placed behind the start line (not touching it)
• You start by completing a burpee
• You may step or jump back to get into the lower position of the burpee
• Your chest must clearly touch the ground
• You may step or jump up from the burpee
• Your feet cannot pass your fingertips
• For the jump, your feet must be parallel for the takeoff and landing
• Both feet must jump and land simultaneously
• You may jump any distance so long as the aforementioned rules are followed
• ❌ You cannot take any forward steps between repetitions

5. Row – 1000m

• The monitor must be reset before you begin rowing
• You may use any damper setting, and adjust the damper setting as many times as you’d like
• Both feet must be in the rower’s foot holders before taking hold of the rower handle
• Both feet must remain in the foot holders at all times
• You must get confirmation from a judge that you completed the required distance before leaving the seat

6. Farmer’s Carry – 200m

• Start by picking up the appropriate kettlebells from the marked area
• Both kettlebells must be carried at all times, with both arms extended by your sides
• ✅ Placing the kettlebells down to rest is permitted
• Finish by placing the kettlebells back in the marked area, with handles upright

7. Sandbag Lunges

• Start by picking up the appropriate sandbag from the marked area
• You must place the sandbag across both shoulders, without assistance
• The sandbag must remain on your shoulders at all times (1st drop = 5m penalty. 2nd drop = DQ.)
• You must be standing tall with both feet behind the starting line
• During each lunge, the trailing knee must clearly touch the ground
• Each lunge is complete when hips & knees are fully extended and you are standing tall
• Lunges must be alternating
• You may lunge continuously (aka: step-through) or stop after each lunge
• ❌ Shuffles or steps between lunges are not permitted
• Your front foot is required to be completely in front of the white line at the end of each section
• You are not required to lunge the turnaround sections
• Finish by placing the sandbag back in the marked area

8. Wall Balls

• Start by standing tall, holding the wall ball with both hands
• Squat until your hips are below your knees (below 90° or “below parallel”)
• Stand up, throwing the ball at the designed target
• You must hit your designated target in the center
• You may either catch the ball and immediately begin another repetition, or let the ball hit the ground
• If the ball hits the ground, you must stand up tall before beginning your next rep

Your HYROX finish time officially stops once you run across the finish line at the top of the ramp.

Equipment

The following equipment is allowed during a HYROX race:

✅ Gloves
✅ Chalk & liquid chalk
✅ Knee sleeves
✅ Wristbands & headbands
✅ Hats & visors
✅ Weightlifting belts
✅ Hydration packs
✅ Soft flasks
✅ Waist belts

The following equipment is strictly forbidden at all HYROX races:

❌ Headphones
❌ Cellphones
❌ VR headsets
❌ GoPros & other body cameras

Penalties

Deviations from the movement standards, performing a movement in an uncommon or unusual way, or breaking the rules, will result in penalties.

Some HYROX penalties are straightforward (i.e. 5m for dropping the sandbag, no rep on the wall balls), while others are up for interpretation by the judge (like rowing & skiing infractions). The best way to avoid penalties in HYROX is to know the rules before you start, and abide by them. Leave no doubt in your judges mind.

Course Penalties

The following time penalties are added to an athlete’s final time at the end of their race.

• If you miss a workout station, you are allowed to finish the race, but will not be given a finishing time and will not show up on the leaderboard
• If you are disqualified by a head judge, you may not finish the race and must leave the course when asked

Violation	Penalty
Missed Run Laps	3-7 minutes per missed lap *
Completing Stations Out of Order (1st offense) †	3-minute penalty
Completing Stations Out of Order (2nd offense)	Disqualification
Skipping an Entire Workout Station	Disqualification
Skipping an Entire 1km Run	Disqualification
Confusing IN and OUT Arches º	2-minute penalty per offense

* 1-lap courses have longer penalties (7 min), 2-lap courses usually have a 5-minute penalty, 3 & 4 lap courses have shorter penalties per lap (3 or 4 min)
† You can go back and complete the missed station before entering wall balls, but will still be assessed a 3-minute penalty
º Each time you go IN the OUT arch or OUT the IN arch, you will be assessed a 2-minute penalty

Station Penalties

The following HYROX penalties may be assessed if you fail to meet the movement standards at each of the 8 HYROX stations.

A NOTE ABOUT WARNINGS: The HYROX rulebook states that violations at stations 1-7 will receive a warning on the first offense, and the penalty will be assessed the second time the infraction occurs. However, it also says that rule can be overridden if the penalty is deemed egregious. No warnings are listed for wall balls.

Workout Station	Singles Penalty	Doubles Penalty	Team Relay Penalty
Ski – 1,000m	Time penalty depending on violation	Time penalty depending on violation	Time penalty depending on violation
Sled Push – 50m	• 3 minutes per missed lane • 5m distance penalty for infraction	• 3 minutes per missed lane • 10m distance penalty for infraction	• 3 minutes per missed lane • 5m distance penalty for infraction
Sled Pull – 50m	• 3 minutes per missed lane • 5m distance penalty for infraction	• 3 minutes per missed lane • 10m distance penalty for infraction	• 3 minutes per missed lane • 5m distance penalty for infraction
Burpee Broad Jump – 80m	5m distance penalty for infraction	10m distance penalty for infraction	5m distance penalty for infraction
Row – 1,000m	Time penalty depending on violation	Time penalty depending on violation	Time penalty depending on violation
Farmer’s Carry – 200m	Time penalty depending on violation • 30 second penalty for not returning properly	Time penalty depending on violation • 30 second penalty for not returning properly	Time penalty depending on violation • 30 second penalty for not returning properly
Sandbag Lunges – 100m	• Putting sandbag down once = 5m • Putting sandbag down twice = Disqualification • 5m distance penalty for infraction	• Putting sandbag down once = 10m • Putting sandbag down twice = Disqualification • 10m distance penalty for infraction	• Putting sandbag down once = 5m • Putting sandbag down twice = Disqualification • 5m distance penalty for infraction
Wall Balls – 100 reps	• Invalid repetition (redo the rep)	• Invalid repetition (redo the rep)	• Invalid repetition (redo the rep)

• Ski – If you leave the platform before your screen reads 1000m, you can expect a likely penalty of 10-15 seconds.
• Row – If you start rowing before both feet are strapped in, or you leave the seat before your screen reads 1000m, you can expect a likely penalty of 10-15 seconds.

Wrist Bands & Timing

• All athletes will receive a colored wristband at check-in. This is required to be worn to gain access to the warm-up area, as well as the start tunnel when it’s time for you to race.
• All athletes will receive a timing chip that must be worn around an ankle (either ankle is fine). Timing chips are collected by race volunteers in the recovery zone. Failure to return a timing chip could result in a $100-125 fee.

Warm-Up Area

A designated warm-up area is available for all athletes, at every HYROX race. Please see your venue’s race map to locate your warm-up area.

This area is for athletes only. Spectators, family, and friends are not permitted in the warm-up area.

Start Tunnel

Athletes should enter the start tunnel 10 minutes prior to their start time. You will receive final instructions about the race.

Sportsmanship

Don’t be a jerk. Have fun. 🙂 Be nice to others. Penalties & disqualifications can be applied retroactively.

Other Rule Questions