What is HYROX? A beginner's guide to the fitness race

HYROX is a fitness race that has grown quickly around the world. If you’ve heard the name but aren’t sure what it involves, this guide covers the basics — and how to start preparing.

How a HYROX race works

Every HYROX race follows the same format, wherever it’s held: you run 1 km, then complete one workout station, and repeat that eight times. That’s 8 km of running and eight stations in total. Because the format is standardised, you can compare your time with athletes at any other HYROX event.

The eight stations

1. SkiErg — 1,000 m
2. Sled push — 50 m
3. Sled pull — 50 m
4. Burpee broad jumps — 80 m
5. Rowing — 1,000 m
6. Farmers carry — 200 m
7. Sandbag lunges — 100 m
8. Wall balls — 100 reps

Each station follows a 1 km run, and the weights depend on your division.

Divisions: which one is for you?

• Open: the standard division and the best place to start.
• Pro: the same course with heavier weights, for experienced athletes.
• Doubles: two athletes run every 1 km together and split the work at each station.
• Relay: a team of four, each completing two runs and two stations.

How to train for your first HYROX

HYROX tests two things at once: running endurance and functional strength. The challenge is doing both back to back, so good training combines them.

• Build your running base: regular easy runs plus one faster session a week.
• Get strong on the stations: sled work, lunges, carries and wall balls train the muscles you’ll use most.
• Practise “compromised running”: run straight after a station so your legs learn to run when they’re tired.
• Learn pacing: starting too fast is one of the most common beginner mistakes.
• Train on the machines: spend time on the SkiErg and rower so technique isn’t a surprise on race day.

Give yourself several weeks of focused preparation before your first race, and ask a coach for a plan that matches your current fitness.

Train for HYROX at Power House

Our Duhail (Men & Ladies) branch offers HYROX-certified functional training, and our NASM-certified coaches can build a plan around your race date. Want one-to-one guidance? Book personal training, or try the gym first with a free day pass.