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Understand HYROX fast
Learn how the race works, what the station order is, which division to choose and why HYROX feels different from CrossFit and obstacle racing.
Read the guideClear HYROX guidance
Everything you need to understand HYROX, train well and race with confidence.
HYROX is a global indoor fitness race built around eight 1 km runs and eight functional workout stations. Here you can learn how the race works, choose the right division, improve your training and make smarter decisions on race day.
What you will find here
Start with the basics, build your training and show up ready to race.
Most athletes need help in three places: understanding the sport, preparing for the demands of the event and handling race day without wasting energy or time.
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Train with intent
Use training principles, weekly structure, station practice and beginner-friendly progressions that balance running with functional strength.
See the plans03
Race better on the day
Get practical advice on warm-up, pacing, fueling, transitions, race-week setup and the gear choices that matter most.
Open race-day guideFeatured guides
The key HYROX guides most visitors need first.
What is HYROX?
A clear explanation of the race format, station order, divisions, beginner suitability and how HYROX compares with other fitness competitions.
- Race format explained
- Open vs Pro vs Doubles vs Relay
- Who should enter which format
HYROX Training Plans
A practical training hub with beginner priorities, 8-week and 12-week structure, weekly scheduling, station simulations and progression advice.
- Beginner-friendly structure
- Running plus strength balance
- Simulation and taper guidance
HYROX Stations
Every station in one place, with what it tests, common mistakes, technique reminders and practical training ideas to improve weak links.
- All 8 stations covered
- Technique and pacing notes
- Targeted training ideas
HYROX Race Day Guide
A race-week and race-morning playbook covering gear, pacing, fueling, warm-up and the small decisions that protect your finish time.
- What to eat and when
- How to warm up
- How to avoid early burnout
What visitors care about
The topics that matter most when you are preparing for HYROX.
Beginner Cluster
What HYROX is, who it suits, how hard it feels, what to expect and how to choose a division.
Training Cluster
Running structure, strength priorities, weekly planning, simulation workouts and tapering.
Station Cluster
SkiErg, sleds, burpees, row, farmer’s carry, lunges and wall balls with individual guidance.
Race Strategy Cluster
Pacing, transitions, doubles teamwork, fatigue management and common beginner errors.
Fuel & Gear Cluster
Pre-race meals, hydration, shoes, clothing, accessories and a realistic race bag checklist.
Results & Resources
Official rankings, rulebooks, race finder tools and curated media links grouped by purpose.
FAQ hub
100 questions, grouped by theme and answered in plain English.
The FAQ covers the topics people ask about most: basics, divisions, training, stations, pacing, nutrition, gear and progression.
Open the full FAQ
What is HYROX?
Can beginners do HYROX?
How should you pace the first 1 km?
What shoes are best for HYROX?
How do you improve wall balls?
What is a good beginner time?
Station order
The eight HYROX stations at a glance.
Officially, HYROX alternates 1 km runs with the same eight stations in the same order at events around the world. That consistency is what makes rankings, split times and comparisons so useful.
SkiErg
Settle your breathing and avoid turning the first station into a sprint.
Sled Push
The station that punishes poor pacing and weak leg drive more than almost any other.
Sled Pull
Grip, posture and rhythm matter more than simply yanking the rope as hard as possible.
Burpee Broad Jumps
Steady movement wins here. Wasted jumps and rushed reps cost a lot.
Row
A chance to stay powerful without spiking your heart rate unnecessarily.
Farmer’s Carry
Grip fatigue, posture and breathing control decide whether this feels smooth or desperate.
Sandbag Lunges
Leg fatigue builds fast, so rhythm and posture matter more than aggression.
Wall Balls
The final separator. Efficient sets, breathing and target accuracy can save minutes.
Resource centre
Official links, coaching resources and media guides sorted into useful groups.
The resources page groups official HYROX pages, rankings, rulebooks, training guides and trusted explainers so you can find what you need faster.