HYROX Explained
The 8 stations, real distances, and a 4-week starter plan
The format
- 8 x 1km runs, one before each station: 8km of running total
- 8 stations in a fixed order that never changes
- The station order is identical in every city, worldwide
The 8 stations (Women's Open / Men's Open)
- SkiErg: 1,000m, same distance for every division
- Sled Push: 50m, pushing 102kg women's / 152kg men's (sled included)
- Sled Pull: 50m, pulling 78kg women's / 103kg men's
- Burpee Broad Jumps: 80m, same for every division
- Rowing: 1,000m, same for every division
- Farmers Carry: 200m at 16kg per hand women's / 24kg per hand men's
- Sandbag Lunges: 100m carrying 10kg women's / 20kg men's
- Wall Balls: 100 reps, 4kg to a 2.70m target women's / 6kg to 3.00m men's
A simple 4-week starter block
- Week 1: 2 short run-plus-station sessions, 1 easy long walk or jog
- Week 2: add a 3rd combo session, mix in bodyweight burpees and lunges
- Week 3: practice race order, 1km run into 2 stations back to back
- Week 4: one easy-paced dress rehearsal, then taper before race day
Good to know
- Pro divisions use heavier loads on the weighted stations. Always check your exact division before race day.
Sources
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