HYROX is a global fitness competition that combines 8 kilometers of running with 8 functional workout stations, alternating between running and exercises. Each race consists of eight 1-kilometer runs, with one functional station completed after each run. The event is designed to test endurance, strength, and mental resilience, with a consistent format worldwide, allowing for real-time global leaderboard results.

The eight HYROX stations are as follows:

1. 1000m SkiErg: The first station involves 1000 meters on a Ski Erg machine, which primarily targets the arms, shoulders, and core, but also engages the lower body when performed efficiently. This station is a full-body workout and is completed after the first 1km run.
2. 50m Sled Push: Athletes push a sled 50 meters, split into four segments of 12.5 meters each, pushing forward and returning to the starting point. The weight varies by category and gender, with heavier loads in Pro divisions.
3. 50m Sled Pull: This station requires pulling a sled 50 meters using a rope, with the athlete walking backward to drag the sled. The weight differs by gender and division, with heavier loads in Pro categories.
4. 80m Burpee Broad Jump: Participants perform continuous burpees followed by a forward jump for 80 meters, testing explosive power and rhythm. The movement must be continuous without steps between jumps.
5. 1000m Row: The fifth station is a 1000-meter row on a Concept2 RowErg machine, demanding power and pacing under fatigue. This station occurs mid-race when leg fatigue is already present.
6. 200m Farmers Carry: Athletes carry two kettlebells for 200 meters, split into two 100-meter segments, challenging grip strength, posture, and stability. The weight varies by category and gender.
7. 100m Sandbag Lunges: This station involves front rack lunges with a sandbag over 100 meters, targeting the quadriceps and glutes. The weight increases in Pro divisions.
8. 100 Wall Balls: The final station requires 100 wall ball shots to a 3-meter target, testing rhythm and mental toughness. The weight of the ball varies by gender and division, with heavier balls in Pro categories.

All HYROX races take place indoors in large exhibition halls, with running typically occurring on the outside of the hall and the functional stations located inside the running track. The race format is consistent globally, with no time caps or qualifications required, making it accessible to athletes of all levels. Competitors can participate individually in Open or Pro categories, in Doubles (teams of two), or in Relay teams of four.

Here are the official weights for HYROX stations by category, including Solo and Mixed Doubles, based on the 2024/25 season standards:

1. Open Category

Men

• Sled Push: 152 kg (including sled)
• Sled Pull: 103 kg (including sled)
• Farmers Carry: 2 × 24 kg
• Sandbag Lunges: 20 kg
• Wall Balls: 6 kg (to 3-meter target)

Women

• Sled Push: 102 kg (including sled)
• Sled Pull: 78 kg (including sled)
• Farmers Carry: 2 × 16 kg
• Sandbag Lunges: 10 kg
• Wall Balls: 4 kg (to 2.7-meter target)

HYROX Open category weights

2. Pro Category

Men

• Sled Push: 202 kg
• Sled Pull: 153 kg
• Farmers Carry: 2 × 32 kg
• Sandbag Lunges: 30 kg
• Wall Balls: 9 kg (to 3-meter target)

Women

• Sled Push: 152 kg
• Sled Pull: 103 kg
• Farmers Carry: 2 × 24 kg
• Sandbag Lunges: 20 kg
• Wall Balls: 6 kg (to 2.7-meter target)

HYROX Pro category weights

3. Mixed Doubles

• Sled Push: 152 kg
• Sled Pull: 103 kg
• Farmers Carry: 2 × 24 kg (each athlete carries one)
• Sandbag Lunges: 20 kg
• Wall Balls: 6 kg (to 2.7-meter target)

Note: In Mixed Doubles, both athletes complete all stations, but the weights are standardized to a mid-level between Open and Pro, typically matching the Men’s Open or Women’s Pro standards.

HYROX Mixed Doubles weights

4. Relay (4-Person Teams)

Weights follow the same standards as the Open category based on the gender of the athlete completing the station:

• Men: Same as Open Men
• Women: Same as Open Women

Hyroxfitness competition