A fitness race: eight 1 km runs, each followed by a workout station. Every HYROX race in the world uses the same format, so a time in Birmingham means the same as a time in New York.

How long does a HYROX race take?

Most people in the Open category finish in roughly 1 hour 20 minutes to 1 hour 45 minutes. The fastest racers finish in under an hour.

What is the difference between HYROX Open and Pro?

Pro uses heavier weights on the sled push, sled pull, farmers carry, sandbag lunges and wall balls. The runs and the order of the stations are the same.

Can you do HYROX in a team?

Yes. In Doubles, two people run every kilometre together and split each station between them. In a Relay, a team of four takes two runs and two stations each.

How old do you have to be to do HYROX?

The youngest age group is 16 to 24, then five-year groups from 25 to 29 all the way up to 85 to 89.

HYROX · Guide

What is HYROX?

HYROX is a fitness race. You run 1 km, do a workout station, and repeat that eight times: 8 km of running and eight stations in all. Every race uses the same format, so a time anywhere in the world can be compared with any other.

The race, in order

	Run	Then	Distance or reps
1	1 km	SkiErg	1,000 m
2	1 km	Sled push	50 m
3	1 km	Sled pull	50 m
4	1 km	Burpee broad jumps	80 m
5	1 km	Rowing	1,000 m
6	1 km	Farmers carry	200 m
7	1 km	Sandbag lunges	100 m
8	1 km	Wall balls	100 reps

The clock runs from the start of the first run to your last wall ball. The time it takes to get between the running track and each station, through an area called the Roxzone, counts too. Every station is explained on the eight HYROX stations.

Divisions

Open (women and men): the standard weights. This is where most people start.
Pro (women and men): heavier sleds, kettlebells, sandbags and wall balls. The full list is on HYROX weights by division.
Doubles (women, men or mixed): two of you run every kilometre together and split the work at each station however you like, one at a time.
Relay: a team of four, each doing two runs and two stations.

Age groups

Results are also ranked by age: 16 to 24, then five-year groups from 25 to 29 up to 85 to 89.

Racing in the UK

HYROX runs big multi-day races in Birmingham, London and other UK cities, with thousands of people racing in waves through each day. Dates and venues for this season are on HYROX UK races. If you want to know what to aim for, see what is a good HYROX time.

Quick answers

What is HYROX?: A fitness race: eight 1 km runs, each followed by a workout station. Every HYROX race in the world uses the same format, so a time in Birmingham means the same as a time in New York.
How long does a HYROX race take?: Most people in the Open category finish in roughly 1 hour 20 minutes to 1 hour 45 minutes. The fastest racers finish in under an hour.
What is the difference between HYROX Open and Pro?: Pro uses heavier weights on the sled push, sled pull, farmers carry, sandbag lunges and wall balls. The runs and the order of the stations are the same.
Can you do HYROX in a team?: Yes. In Doubles, two people run every kilometre together and split each station between them. In a Relay, a team of four takes two runs and two stations each.
How old do you have to be to do HYROX?: The youngest age group is 16 to 24, then five-year groups from 25 to 29 all the way up to 85 to 89.