Hyrox: Everything You Need to Know About the Fitness Race

What makes Hyrox unique is this global standardization. The distances, exercises, weights, and order are exactly the same at every event worldwide. Want to compare your time in Ghent with an athlete from Stockholm or Sydney? You can—and that’s a big part of its appeal.

Hyrox was founded in 2017 by Olympic hockey champion Moritz Fürste and Christian Toetzke in Hamburg. The first event attracted 650 participants. Today, there are more than 80 races per year worldwide, with over 550,000 athletes per season. The name is a combination of “hybrid” and “rockstar.”

The concept is intentionally accessible: no qualification required, no highly technical movements, no time limit. Anyone can sign up—and that’s exactly why Hyrox has grown so quickly.

Every race takes place indoors in a large hall or event venue. Everything is controlled and repeatable.

The 8 stations at a glance

Here is a quick overview of all eight stations, including their distance or volume and the Open weights for men and women:

Each station has its own guide on sport-buddy.com.

Categories & divisions

Hyrox has four race formats and two divisions:

Formats:

• Singles: complete everything alone (Open & Pro)
• Doubles: race with a partner; runs are done together, stations can be split (Women, Men, Mixed)
• Relay: four people split the race (less popular)

Divisions:

• Open: standard category; accessible but challenging
• Pro: significantly heavier weights for advanced athletes

Age Groups:
Within Open and Pro, categories range from U24 to 70+. You are automatically placed based on your age on race day.

Who is Hyrox for?

Hyrox is accessible—but not easy. A basic level of fitness is required.

Good fit if you:

• Train regularly (3+ times per week)
• Want a clear, measurable challenge
• Enjoy combining strength and endurance
• Prefer simple, non-technical movements

Extra preparation needed if you:

• Have little running experience
• Are new to movements like Sled Push or Wall Balls
• Have injuries (knees, shoulders, lower back)

Most beginners who already train regularly are ready within 12–16 weeks. Want to know if you’re ready? Check out our page Is Hyrox right for me? for an honest starting-level assessment.

There is no time limit. Anyone who completes all stations and runs finishes—regardless of pace.

Where and when can you race Hyrox?

In 2026, there are 80+ events worldwide. In the Benelux:

• België: Mechelen (March 27-29, 2026), Gent (December 17-20, 2026)
• Nederland: Amsterdam (January 22-25, 2026), Rotterdam (April 16-19, 2026), Heerenveen (May 14-17, 2026), Maastricht (September 17-20, 2026), Utrecht (November 26-29, 2026)

Popular events sell out months in advance, so early registration via hyrox.com is essential.

How do you start training for Hyrox?

Hyrox training revolves around two things you need to develop simultaneously: endurance (so you can run the 8 kilometers without completely blowing up) and functional strength (so the stations don’t destroy your race).

The most common mistake beginners make: focusing too much on one of the two. The pure runner who underestimates the Sled Push. The strength athlete who starts struggling after 3 kilometers. Hyrox demands balance.

A realistic training plan for your first Hyrox is built on three pillars:

1. Building running volume: being able to comfortably run 8–10 kilometers at a moderate pace is the foundation. If you’re far from that right now, it’s better to focus on running training first before anything else.
2. Station-specific strength: each station has its own strength demands. The Sled Push requires strong quads and drive, Wall Balls require squat strength and shoulder endurance, Sandbag Lunges require leg endurance. Train the stations specifically—not only in isolation, but also after running (compromised training).
3. Compromised running: learning to run while your legs are already fatigued. This is the most Hyrox-specific element of your training and the most overlooked. Run a kilometer, go straight into a station, then run again. That’s what Hyrox feels like.

You can find our complete Hyrox training guide at /en/tips/hyrox/training, with weekly structures for 3, 4, 5, and 6 training days.

All 8 Hyrox stations explained

Each station has its own detailed guide on sport-buddy.com, covering official rules, average times per category, technique, pacing strategy, common mistakes, and the best training exercises.

1. SkiErg

1,000 meters on a ski ergometer. The first station—and the most underestimated. Go out too hard here, and you’ll pay for it during the rest of the race. Learn everything about proper technique, the optimal damper setting (4–6), and why your arms shouldn’t come all the way down.

2. Sled Push

50 meters pushing a sled forward. The station where most beginners lose time—and where the right shoes make a big difference. Includes the three different grip techniques and the importance of small, powerful steps.

3. Sled Pull

50 meters pulling a sled toward you with a rope. More technical than the Push. We compare three techniques (stepping backward, using the hips, pure arm pulling) and explain which combination works best for most athletes.

4. Burpee Broad Jumps

80 meters of burpees with a forward jump. Station 4 is where many races are mentally won or lost. Learn about knee usage technique, the step-in vs. jump-out debate, and why you should take your rest while lying down.

5. RowErg

1,000 meters on a Concept2 rower. The only moment in the race where you sit—but definitely not a rest. Includes proper force distribution (legs → back → arms), optimal stroke rate, and how to get on the rower without losing seconds.

6. Farmers Carry

200 meters carrying two kettlebells. More than a grip strength test: exercise physiologist Adam Storey calls it a postural endurance test. Those who stay upright win. Includes pick-up technique, step strategy, and the big debate about when to put the weights down.

7. Sandbag Lunges

100 meters of lunges with a sandbag on your shoulders. Mentally the toughest point for many athletes. The sandbag cannot be dropped—doing so results in a time penalty. Learn everything about knee contact technique, pacing, and how to survive the deepest low point of your race.

8. Wall Balls

100 wall ball reps—the final station. The finish line is in sight, but 100 squats and throws remain. Includes the two most common rep strategies and fatigue management for the final stretch.

Frequently asked questions about Hyrox

Ready to dive deeper? Pick a station or explore a full training guide to get started.