HYROX Race Format

HYROX Race Format Explained: All 8 Runs + 8 Stations

If you've never done HYROX before, the race format can seem confusing.

What exactly happens?

How much do you run?

What are the workout stations?

And why does everyone keep talking about sleds?

Let's break it down.

HYROX follows a standardized format: 1 kilometer of running followed by one functional workout station, repeated eight times. That means every full race includes 8 kilometers of running and 8 workout stations.

The exact weights and requirements vary by division, so always check the current official HYROX rules for your race.

Run 1 → SkiErg

You start with a 1-kilometer run.

Then you move to the first station:

1,000-meter SkiErg.

The SkiErg requires coordinated work from your upper and lower body and can quickly elevate your heart rate.

Run 2 → Sled Push

Another 1-kilometer run.

Then:

Sled Push.

This is where strength and technique become very important.

You're pushing a weighted sled over the required distance, with the official weight depending on your division.

Run 3 → Sled Pull

Back to running.

Then:

Sled Pull.

This requires you to pull the sled using the prescribed technique and distance.

And yes—your arms, legs and lungs are probably going to have opinions about this point in the race.

Run 4 → Burpee Broad Jumps

Another 1-kilometer run.

Then:

80-meter Burpee Broad Jumps.

This station combines a burpee with a forward jump and can be particularly demanding when you're already fatigued.

Run 5 → Row

Halfway through the running distance.

Then:

1,000-meter Row.

This is another full-body effort and gives you an opportunity to settle your breathing and find your rhythm.

Run 6 → Farmer's Carry

Run again.

Then:

200-meter Farmer's Carry.

You'll carry the prescribed kettlebells over the required distance.

Grip strength matters.

Core strength matters.

And so does learning how to keep moving efficiently when your forearms are screaming at you.

Run 7 → Sandbag Lunges

Another 1-kilometer run.

Then:

100-meter Sandbag Lunges.

This is exactly the kind of station that makes strength and fatigue resistance important.

Your legs have already run 7 kilometers by this point.

They're about to do some more work.

Run 8 → Wall Balls

The final 1-kilometer run.

Then:

100 Wall Balls.

And once those are complete?

You're done.

You have completed 8 kilometers of running and all 8 functional stations.

Why HYROX Training Is Different

The race isn't simply eight separate workouts.

It's the combination that makes HYROX challenging.

You're running after strength work.

You're lifting after running.

You're repeatedly asking your body to switch between endurance and functional strength.

That's why simply becoming a better runner isn't enough.

And simply becoming stronger isn't enough.

You need to practice the transition between the two.

Train for the Race You're Actually Doing

If you're preparing for your first HYROX, you don't need to recreate the entire race every weekend.

In fact, that can be a terrible way to train.

Instead, build the individual components.

Develop your running.

Build strength.

Practice the stations.

Learn pacing.

Then gradually introduce combinations that teach your body what it feels like to run when you're already fatigued.

That's where the magic happens.

Ready to Train for HYROX?

The HYROX Training Collective helps you prepare for the actual demands of the race while building strength and endurance progressively.

[Learn more about HYROX training program for women over 40 →]

HYROX race requirements can change. Always check the current official HYROX rulebook for your race, division and season.