HYROX is a standardised indoor fitness race. You run 1 km, complete a workout station, then repeat that cycle eight times. Total distance: 8 km of running plus eight functional exercises. The format is identical at every race worldwide — your time in Manchester is directly comparable to someone's time in Miami or Munich.
The sport was founded in Hamburg in 2017 and has grown over 1,000% since inception. There are over 100 races this season across five continents, with over one million athletes expected to compete. And between 98-99% of athletes who start finish. If you're wondering whether you're fit enough — you almost certainly are.
1,000%+
Participation growth since inception
Participation growth since inception
The Eight Stations
Every HYROX race follows the same sequence. Between each station, you run 1 km on an indoor track. Here's exactly what each station involves, including the weights for the Open division (confirmed from the official 2025/26 HYROX rulebook).
| Station | Distance/Reps | Open Weights (M/W) | Beginner Target |
|---|---|---|---|
| 1. SkiErg | 1,000m | Bodyweight | 5:30-7:00 |
| 2. Sled Push | 50m | 152 kg / 102 kg | 3:30-5:00 |
| 3. Sled Pull | 50m | 103 kg / 78 kg | 3:30-5:00 |
| 4. Burpee Broad Jump | 80m (~55-70 reps) | Bodyweight | 7:00-9:00 |
| 5. Rowing | 1,000m | Bodyweight | 5:00-7:00 |
| 6. Farmers Carry | 200m | 2x24 kg / 2x16 kg | 3:00-4:00 |
| 7. Sandbag Lunges | 100m | 20 kg / 10 kg | 5:00-7:00 |
| 8. Wall Balls | 100/75 reps | 6 kg / 4 kg ball | 5:00-6:00 |
Station breakdown
Actionable Tip
Our free Station Guides break down technique, pacing targets, and common mistakes for all eight stations. No sign-up required.
View Guides
Explore all 8 Station Guides
How Long Does a HYROX Take?
The average HYROX finish time globally is approximately 90 minutes.
| Level | Total Time | Running Pace |
|---|---|---|
| Beginner | 100-120 min | 6:15-8:00/km |
| Intermediate | 75-100 min | 5:00-6:15/km |
| Advanced | 60-75 min | 4:00-5:00/km |
Finish times by level (Open division)
The men's world record was broken at the EMEA Championships in London on 20 March 2026 — Hidde Weersma finished in 52:42, taking 33 seconds off the previous record of 53:15. On the women's side, Sinead Bent clocked 58:04, the third-fastest women's time in HYROX history. Most first-timers finish between 90 and 110 minutes — 90 minutes is a realistic goal for anyone who runs regularly and does some gym work.
98-99%
Of HYROX athletes reach the finish line
Of HYROX athletes reach the finish line
The Four Divisions
Open is the standard entry — lighter weights, no qualification. Pro uses heavier weights (e.g. sled push goes from 152 kg to 202 kg for men). Doubles means you and a partner alternate stations. Relay splits the race across a team of four.
Actionable Tip
First race? Do Open Singles. Get a baseline time, learn which stations are your strongest and weakest, then decide if Pro or Doubles is next.
The Biggest Beginner Mistake
Going out too fast. Data shows a 10-20 second per km slowdown across the eight runs is normal and expected. But if your pace drops by 30+ seconds per km by the final runs, you started too hard. Most beginners go too fast on the first two runs and stations, then struggle through the second half. The fix: treat your first kilometre as a warm-up. Half-marathon pace for running. A SkiErg rhythm you could hold for 1,500m, not just 1,000m.
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How to Train
Running makes up roughly half of your total race time. Yet most beginners overtrain stations and undertrain running. The Roxzone (transition areas) is a hidden time killer too — elite athletes average 4-5 minutes total, intermediates 7-8.5 minutes, beginners can lose 9-12 minutes just walking between the track and stations.
Minimum training framework: 2-3 Zone 2 runs per week (easy, conversational pace), 2 strength sessions (legs, grip, core), and 1 HYROX simulation every 2 weeks. Our free beginner programme is 8 weeks, 3-4 sessions per week, 45-60 minutes per session.
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Start the 8-week beginner programme
What to Wear
Running shoes, not CrossFit shoes. HYROX is half running — you need cushioning and energy return. CrossFit shoes are great for stations but will punish your legs across 8 km. Wear shorts, lightweight top, and bring chalk if the venue allows it. The venues run hot.
The 2026 Race Calendar
Over 100 races this season — the most ever. The EMEA Championships in London produced three world records. New US cities for Fall 2026 include Tampa, Denver, Nashville, and Salt Lake City. The World Championships are in Stockholm, 18-21 June 2026 — top 0.5% only. UK races fill up fast, so book early.
Your First Step
Start with the Pace Calculator. Enter 90 minutes as your target. You'll get a complete breakdown of what pace to run and how long to spend on each station. That single sheet of numbers is the best free resource for any first-timer.
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