Series guide
HYROX
The indoor fitness race: 8 × 1 km run, a workout station after every lap.
Indoor Indoor floor Timed 104 events in the catalogue
Overview
What it is
HYROX is an indoor mass-participation fitness race held in large exhibition halls. Everyone in the world races the same format, so times compare across events and seasons.
You run roughly 1 km, complete a workout station, and repeat eight times. Stations always come in the same order, and weights are fixed by your division.
Format
How the race works
- 8 × ~1 km run + 8 stations, fixed alternating order
- Station order: SkiErg · Sled Push · Sled Pull · Burpee Broad Jumps · Rowing · Farmers Carry · Sandbag Lunges · Wall Balls
- The Roxzone is the transition area between runs and stations — entering or leaving by the wrong arch costs 2 minutes
- Water is available at least once per Roxzone pass (drinking only)
- There is no time limit to finish
Rules
Rules worth knowing
- Waves are division-pure and start at regular intervals; starting in a different wave without approval is a disqualification
- Gels and nutrition are allowed only if carried on you from the start — accepting anything from spectators is an outside-assistance penalty
- Hydration packs, knee sleeves, gloves (not grips), lifting belts and inhalers are permitted
- Banned on course: headphones, phones, cameras, ear plugs, smart glasses; only event-supplied chalk
- Bag drop: one cabin-size bag, no re-access after drop
- Time penalties: 15 s per infringement after a warning on sleds, burpees and lunges; spitting or pouring water over your head is 2 minutes
Timings
Times and start waves
- Across 700,000+ results: men average ~1:35, women ~1:50
- Division wave times are published ~2 weeks out; your individual wave time arrives by email ~3 days before
- Arrive 90 minutes before your start; assemble at the start tunnel 10 minutes before
Divisions
Weights and standards by division
Men Open
- Sled push 152 kg · sled pull 103 kg (both incl. sled)
- Farmers carry 2×24 kg · lunges 20 kg · wall balls 100 reps at 6 kg to 3.00 m
- Average finish ~1:35
Women Open
- Sled push 102 kg · sled pull 78 kg (both incl. sled)
- Farmers carry 2×16 kg · lunges 10 kg · wall balls 100 reps at 4 kg to 2.70 m
- Average finish ~1:50
Men Pro
- Sled push 202 kg · sled pull 153 kg (both incl. sled)
- Farmers carry 2×32 kg · lunges 30 kg · wall balls 100 reps at 9 kg to 3.00 m
- Average finish ~1:31 · world record 51:59
Women Pro
- Sled push 152 kg · sled pull 103 kg (both incl. sled)
- Farmers carry 2×24 kg · lunges 20 kg · wall balls 100 reps at 6 kg to 2.70 m
- Average finish ~1:31 · world record 54:25
Doubles Men
- Two athletes share the stations however they like; the resting partner waits in a marked zone
- Both partners run every 1 km together — a gap costs 1 minute, and more than three gap penalties ends the competition (26/27 tightened the gap to 10 s)
- Station weights use the 152/103 kg column · average finish ~1:19–1:24
Doubles Women
- Two athletes share the stations; both run every 1 km together (gap penalty rules apply)
- Station weights use the Women Open column
- Average finish ~1:29
Doubles Mixed
- One man + one woman; station work split freely, both run every 1 km together (gap penalty rules apply)
- Station weights use the 152/103 kg column — the same as Men Open
- Average finish ~1:25
Doubles Pro
- Doubles rules at Pro weights (Men Pro column for men; 152/103 kg column for women)
- Average finish ~1:18 · top 5% under 1:03
Relay Men
- Team of four — each member runs 2 × 1 km and completes 2 stations; the split is entirely up to the team
- Station weights use the Men Open column
- Typical team time ~0:55–1:10 (community data — no official averages)
Relay Women
- Team of four — each member runs 2 × 1 km and completes 2 stations; the split is entirely up to the team
- Station weights use the Women Open column
- Typical team time ~1:10–1:30 (community data — no official averages)
Relay Mixed
- Two women + two men — each member runs 2 × 1 km and completes 2 stations, split freely
- Station weights use each athlete’s Open column
- Typical team time ~1:05–1:20 (community data — no official averages)
On the day
Logistics at the venue
- Arrive about 90 minutes before your start
- Water is available frequently on course
- Carry your own fuel — no gels or food are provided on course
- Bring: Photo ID · Registration QR code
- Not allowed: Headphones · Phone on course · Ear plugs · Own chalk (event chalk provided) · Grips (gloves are allowed)
- Worth packing: Indoor race shoes · Heart-rate strap · Gels carried from the start (cannot accept from spectators)
- Bag drop: one cabin-size bag, no re-access after drop
- Assemble at the start tunnel 10 minutes before your wave
- Water available at least once per Roxzone pass — drinking only
- Individual wave time arrives by email ~3 days before the event
Preparation
How CompeteCue helps
- A timed countdown plan — eat, pack, buy, train, rest, travel — built around your event date.
- Fuelling routed by your predicted finish time, never by the event brand, with safety gates for declared medical conditions.
- Packing lists that name your own kit and respect the rules above.
Sources
Where these facts come from
Facts verified 2026-07-27 from the organiser's published rulebooks and FAQs:
HYROX is a trade mark of its owner. CompeteCue is an independent app and is not affiliated with, endorsed by or sponsored by the event organiser.