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HYROX Race

The World Series of Fitness racing

The World Series of Fitness racing

HYROX is an indoor fitness race for everyone. Inspired by millions of athletes worldwide who see functional fitness as their ‘sport’, it offers a solution to the lack of measurable competition. Participants are tested on both strength and endurance. The race begins with a 1 km run, followed by a functional exercise. This sequence is repeated 8 times.

The competitions are held worldwide and follow the exact same format everywhere. This allows athletes from different countries and backgrounds to compete against each other. You can choose to participate individually or share the challenge with your gym buddy!

Below, you can find more details about the different races, events, and divisions.

Race format

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The first HYROX workout is 1000 meters on the Ski Erg. The Ski Erg mainly targets the arm, shoulder and core muscles. However, when done properly the muscles of the lower body are involved in the movement as well, which makes the Ski Erg a total body exercise.

Workout number two is the Sled Push. Don´t come unprepared, the Sled Push is something you should´ve tried at least once before your race – get shoes with some grip! Here you need the muscles of the lower body, especially the anterior thigh muscles. In addition, the entire posterior chain and core muscles are involved. 

The next one is 50 meters on The Sled Pull. Get ready to use your glutes, biceps, and back as well as the entire trunk.

Created in 1939, this full body workout is loved and hated at the same time. If you´re new to HYROX you might have a hard time with Burpees, however most of our athletes would now consider this one of their favorite exercises.

Workout number 5 is the second Ergometer in the competition. 1000 meters on the Concept2 RowErg marks the beginning of the second half of the HYROX workouts.

For the Farmers Carry you need to work your upper back muscles (trapezius), the entire core muscles and of course the forearms/hands (grip strength). An easy exercise you can practice at your weekly grocery shopping.

10, 20 or 30 kilogram on your back while lunging? Yes, that’s workout number 7. The lunge primarily targets the thigh and glute muscles.

The final boss – The WallBalls. You made it so far, there is no way back now. Take a deep breath finish those Wall Balls and join the #HYSOCIETY of Fitness.  

HYROX Divisions

female HYROX athlete pulling the Sled

Open – take on the standard HYROX for a challenging but achievable race for everyone

Pro Athlete pushing the HYROX sled

Pro – For the experienced racer, heavier weights for a more challenging experience

Doubles Athletes finishing the HYROX race

Doubles – Find a partner and take on HYROX as a pair; running together but splitting each workout station as you choose.

Relay Team finishing the HYROX race

Relay Teams – Perfect for gyms, corporates & friends, this division splits HYROX between a team of four, with each teammate completing 2x 1km of running followed by 1 workout station.

Find my level

Weights, Distances and Repetitions

Individual

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 4×12,5 m Sled Push (102 kg incl. sled)
  • 1 km Run
  • 4×12,5 m Sled Pull (78 kg incl. sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×16 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (10 kg)
  • 1 km Run
  • 100 x Wall Balls (4 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 4×12,5 m Sled Push (152 kg incl. sled)
  • 1 km Run
  • 4×12,5 m Sled Pull (103 kg incl. sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2x 24 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (20 kg)
  • 1 km Run
  • 100 x Wall Balls (6 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 4×12,5 m Sled Push (152 kg incl. sled)
  • 1 km Run
  • 4×12,5 m Sled Pull (103 kg incl. sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2x 24 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (20 kg)
  • 1 km Run
  • 100 x Wall Balls (6 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 4×12,5 m Sled Push (202 kg incl. sled)
  • 1 km Run
  • 4×12,5 m Sled Pull (153 kg incl. sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×32 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (30 kg)
  • 1 km Run
  • 100 x Wall Balls (9 kg)

Finish

Doubles

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 4×12,5 m Sled Push (102 kg incl. sled)
  • 1 km Run
  • 4×12,5 m Sled Pull (78 kg incl. sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2x 16 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (10 kg)
  • 1 km Run
  • 100 x Wall Balls (4 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 4×12,5 m Sled Push (152 kg incl. sled)
  • 1 km Run
  • 4×12,5 m Sled Pull (103 kg incl. sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2x 24 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (20 kg)
  • 1 km Run
  • 100 x Wall Balls (6 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 4×12,5 m Sled Push (152 kg incl. sled)
  • 1 km Run
  • 4×12,5 m Sled Pull (103 kg incl. sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2x 24 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (20 kg)
  • 1 km Run
  • 100 x Wall Balls (6 kg)

Finish

Relay

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 4×12,5 m Sled Push (102 kg incl. sled)
  • 1 km Run
  • 4×12,5 m Sled Pull (78 kg incl. sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2x 16 kg)
  • 1 km Run
  • 100 m Sandbag Lunges (10 kg)
  • 1 km Run
  • 100 x Wall Balls (4 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 4×12,5 m Sled Push (152 kg incl. sled)
  • 1 km Run
  • 4×12,5 m Sled Pull (103 kg incl. sled)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2x 24kg)
  • 1 km Run
  • 100 m Sandbag Lunges (20 kg)
  • 1 km Run
  • 100 x Wall Balls (6 kg)

Finish

Start

  • 1 km Run
  • 1000 m SkiErg
  • 1 km Run
  • 4×12,5 m Sled Push (102 kg/152 kg incl. sled) (F/M)
  • 1 km Run
  • 4x 12,5 m Sled Pull (78 kg/103 kg incl. sled) (F/M)
  • 1 km Run
  • 80 m Burpee Broad Jump
  • 1 km Run
  • 1000 m Rowing
  • 1 km Run
  • 200 m Kettle Bells Farmers Carry (2×16 kg/24 kg) (F/M)
  • 1 km Run
  • 100 m Sandbag Lunges (10/20 kg) (F/M)
  • 1 km Run
  • 100 x Wall Balls (4/6 kg) (F/M)

Finish

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