FirstRox HYROX guide
What is HYROX?
HYROX is a standardised fitness race that combines running with functional workout stations. Every event around the world uses the same format, so your time is comparable wherever you race.
The format in one line
A HYROX race is eight 1 km runs, each followed by one functional station: 16 segments, always in the same order. You finish when you complete the last station, and your total time counts everything, including the transitions between segments.
The eight stations, in order
| # | Station | Work |
|---|---|---|
| 1 | SkiErg | 1000 m |
| 2 | Sled Push | 50 m |
| 3 | Sled Pull | 50 m |
| 4 | Burpee Broad Jumps | 80 m |
| 5 | Rowing | 1000 m |
| 6 | Farmers Carry | 200 m |
| 7 | Sandbag Lunges | 100 m |
| 8 | Wall Balls | 100 reps |
What is the Roxzone?
The Roxzone is the transition area between running and the stations. Time spent moving through it counts toward your total, so efficient, calm transitions are free time. See our guide to the Roxzone.
Divisions and categories
Athletes compete in Open or Pro divisions. Pro uses heavier weights. You can race as an individual (singles), as a pair (doubles) or in a team of four (relay), with men's, women's and mixed options in many formats. Weights differ by division: see the weights guide and always confirm the current rules for your event with the official organisers.
Who is HYROX for?
Almost anyone with a base of running fitness and some strength. Beginners often race in Open to learn the format; experienced athletes chase times and rankings. Because the course is identical everywhere, it is easy to track progress year to year.
How do you train for it?
Build aerobic running fitness, strength in the legs and back, and the specific skill of running tired after stations, known as compromised running. Rehearse the whole race with simulations, and practise your pacing. FirstRox is being built to help you do exactly that.
This guide is educational and not medical advice. Check with a doctor before starting a new training programme. Rules and weights can change, so confirm details with the official HYROX organisers.