Hyrox is a global fitness race combining running with functional workout stations. Every athlete completes the same course — making it the perfect benchmark for your fitness.
A Hyrox race consists of 8 rounds. Each round starts with a 1km run, immediately followed by one functional workout station. That means you'll run a total of 8km and complete 8 different exercises — all back to back with no scheduled rest.
Each station tests a different aspect of fitness — from cardio endurance on the SkiErg and rower to raw strength on the sled push and farmers carry. Here's what you'll face:
A full-body cardio machine that simulates Nordic skiing. Engages arms, core, and legs with a powerful pull-down motion.
Push a weighted sled 50 metres across the gym floor. Tests leg drive, core stability, and mental grit.
Pull a weighted sled 50 metres toward you using a rope, hand over hand. Grip strength and upper-body endurance are key.
Perform a burpee, then immediately broad jump forward. Repeat for 80 metres. One of the most demanding stations.
Row 1000 metres on a Concept2 rower. A full-body effort that tests aerobic capacity and leg endurance.
Carry a pair of heavy kettlebells or dumbbells for 200 metres. Grip strength, core stability, and mental toughness required.
Lunge forward for 100 metres with a sandbag on your shoulders. Punishes the quads and tests balance under fatigue.
Perform 100 wall ball shots — squat, then throw a medicine ball to a target above you. The ultimate leg and shoulder burner.
Hyrox has two main divisions: Open and Pro. Pro uses heavier weights at the sled push, sled pull, wall balls, and other weighted stations. Within each division, men and women use different prescribed weights. Open division is recommended for first-time racers.