Hyrox® is a fitness competition that combines 8 kilometres of running with 8 functional exercise stations, always in the same order and the same format worldwide. You run 1 km, do a station, run another 1 km, do the next one, and so on until you complete all eight. Because it is identical in every city, you can compare your time with any participant on the planet. You do not need to be an elite athlete: there are categories for every level and most people compete to beat their own mark. In this guide you will learn what it involves, what the stations are, how to train, what to wear and how to sign up for your first race.
In this guide you will find:
- What Hyrox® is and how it differs from CrossFit® and from running
- The 8 stations and the 8 km, with a summary table
- Format, categories and how it is scored
- How to train and Hyrox®-specific WODs
- Recommended clothing and gear
- How to sign up and the race calendar in Spain
- A final FAQ
What is Hyrox®?
Hyrox® is an endurance fitness event with a standardised, closed format: it is always 8 km of running split into 8 stretches of 1 km, with a different functional station between each stretch. The course, the distances and the exercises are the same in Munich, Madrid or New York, which makes Hyrox® a “measurable” format: your time means the same in any venue.
It is held in indoor venues (arenas and exhibition halls), which allows competing at any time of year. It was born in Germany in 2017 and has grown to fill arenas in dozens of cities, with thousands of participants per event. Its great appeal is that it blends the accessibility of a mass-participation race with the challenge of functional strength.
How does it differ from CrossFit® and from a running race?
- Versus CrossFit®: CrossFit® changes every day and is unpredictable; Hyrox® is always the same, so you can prepare for a specific test. CrossFit® is a training method; Hyrox® is a competition.
- Versus a running race: in Hyrox® running is only half of it. The other half is strength and muscular endurance (sled work, carries, squats), where many pure runners lose time.
If you come from CrossFit®, you have an excellent base. We expand the differences in CrossFit® vs Hyrox® vs cross training and you have the method explained in our CrossFit® guide.
The 8 Hyrox® stations
This is the heart of the race. Always in this order, with 1 km of running before each station:
| # | Station | Distance / reps | Mainly works | Tip |
|---|---|---|---|---|
| 1 | SkiErg | 1,000 m | Back, core, upper body | Drive with the trunk, not just the arms |
| 2 | Sled Push | 50 m | Legs and glutes | Short steps, low and powerful body |
| 3 | Sled Pull | 50 m | Back and grip | Pull from the legs, long stroke |
| 4 | Burpee Broad Jumps | 80 m | Whole body | Keep a steady pace, don’t blow up |
| 5 | Row | 1,000 m | Legs, back, cardio | Recover your heart rate, clean technique |
| 6 | Farmers Carry | 200 m | Grip, core, traps | Don’t let go; minimal rest |
| 7 | Sandbag Lunges | 100 m | Quads and glutes | Knee to the floor, sandbag well placed |
| 8 | Wall Balls | 100 reps | Legs and shoulders | Steady breathing and a constant target height |
The distances and repetitions are fixed, but the weights change by category (Open, Pro, Doubles, Relay) and can be adjusted by season. Always check the exact weights for your category on the official website before competing. You have the station-by-station detail in the Hyrox® stations and their WODs.
How to group the stations to train them
Although there are eight, the stations respond to three types of effort, and understanding this helps you plan:
- Cardiovascular engine (SkiErg, row). The ones most like running: technique and lungs. They improve with interval work on the machine itself.
- Leg and push strength (sled push, sled pull, sandbag lunges, wall balls). The “heaviest” block and where many people sink. It is trained with squats, loaded lunges and specific sled work.
- Grip and core (farmers carry, burpee broad jumps). Grip is the hidden link: if it runs out, farmers and sled pull fail. It is trained with carries and pull-up or dead hang work.
The roxzone: why transitions decide your time
A detail that surprises newcomers: between the end of the run and the start of each station there is a transition zone called the roxzone, and the clock does not stop there. The time you take to reach the machine, set up and start counts the same as running or lifting.
In a race lasting over an hour, those transition seconds add up to several minutes. That is why experienced participants train transitions: arriving, catching their breath while setting up and starting the station without standing around. It is not rest time: it is race time. Practising the run-to-station link in your training prepares you for exactly this.
Hyrox® WODs to train
To prepare Hyrox® it is not enough to run or to lift weight separately: you have to combine both under fatigue, which is the key to the race. Examples of typical sessions:
- Running-strength compromise: 4 rounds of 1 km run + 1 station (wall balls, sled or farmers), simulating the real format.
- Chained station blocks: 2-3 stations in a row without running, to train the transition and grip.
- Running intervals at target pace: to hold the pace of your 8 km despite the fatigue of the stations.
The idea is to get the body used to running with already-loaded legs. You have routines and progressions in Hyrox® WODs by station.
How to prepare for your first Hyrox®
A sensible plan for a debut combines three pillars:
- Running base. Run 2-3 times a week, including continuous runs and intervals.
- Functional strength. Squats, lunges, rowing, sled work and grip work.
- Specific compromise sessions. At least once a week, mix running and stations as in the race.
Typical beginner mistakes: going out too fast on the first kilometre, neglecting grip (which fails on farmers and sled pull) and not practising transitions. Eight to twelve weeks of preparation are a realistic margin for a comfortable debut. We break it down step by step in how to prepare for your first Hyrox®.
How to lay out a training week
A balanced preparation week can look like this (adjust it to your level and recovery):
| Day | Focus |
|---|---|
| Monday | Leg strength (squat, lunges, sled) |
| Tuesday | Running: intervals at target pace |
| Wednesday | Active recovery or mobility |
| Thursday | Compromise session (run + chained stations) |
| Friday | Upper-body and grip strength (row, farmers, pulls) |
| Saturday | Long continuous run |
| Sunday | Rest |
You do not need to train six days: with four well-planned sessions (two running, one strength and one compromise) you comfortably reach a first Hyrox®. The important thing is to always include that session mixing running with stations, because it replicates the real fatigue of the race.
Race strategy: how to spread the effort
The number-one mistake on race day is going out too fast. Adrenaline is deceptive and the first kilometre feels easy; the problem comes in the second half, when your legs are already loaded and wall balls are still ahead.
Some simple pacing rules:
- Run below your comfortable pace in the first stretches. It is better to speed up at the end than to blow up halfway.
- Decide your plan for wall balls and burpees beforehand, the two stations where most people stop. Small sets with short rests are usually faster than going to failure.
- Look after your grip from the start: don’t squeeze the rowing handle more than necessary and save your forearms for farmers and sled pull.
- Don’t stop in the roxzone. Walk quickly, breathe and start the station.
Finishing your debut with a “I could have gone faster” feeling is a good sign: it means you managed the effort well and have room for your next mark.
Nutrition and logistics on race day
Preparation does not end with training. To compete comfortably:
- Eat 2-3 hours before, something familiar and rich in carbohydrates, avoiding heavy or new foods.
- Hydrate well in the previous days and on the day itself, without overdrinking right before the start.
- Arrive with a margin to collect your bib, warm up and get familiar with the venue and the location of the stations.
- Warm up properly: mobility, leg activation and a few minutes of easy running. Starting cold penalises the first kilometre.
- Pack your bag the night before with clothes and shoes you have already tested, high socks and everything the rules allow.
Benefits of training for Hyrox®
Even if the goal is to compete, the journey is a reward in itself:
- You combine cardio and strength in a single plan, something many programmes fail to balance.
- You have a clear goal (a date, a race), which boosts adherence and motivation compared with training “just because”.
- It improves your fatigue resistance, a capacity that shows in any other sport and in daily life.
- It is measurable and repeatable: as it is always the same test, you see your progress race by race with objective data.
What clothing and shoes to wear in Hyrox®
Gear matters because you compete for 60 to 90+ minutes of continuous effort:
- Shoes: a versatile model that copes with running and at the same time gives stability on the sled and the lunges. Neither a very soft running shoe nor a completely flat lifting shoe.
- Technical, lightweight clothing: breathable, close-fitting so it doesn’t get in the way during burpees and rowing.
- Optional extras: high socks (they protect your shins on the sandbag lunges) and, where the rules allow, thin gloves for grip.
Compete with gear you have already tested in training; race day is not the time to break in something new. You have the full guide in clothing and shoes for Hyrox®.
Format, categories and how it is scored
Hyrox® offers several ways to take part, to suit your level and whether you compete alone or with others:
- Hyrox® (individual): you do the 8 km and 8 stations on your own.
- Hyrox® Pro: the same course with heavier weights, for advanced athletes.
- Doubles: as a pair, splitting the repetitions of each station (you run the 8 km together).
- Relay: as a team of four, taking turns by stretch.
There are also categories by sex and age groups. Your result is the total time from the start to finishing the wall balls: the fastest within your category wins, but for most people the real goal is to finish and improve their mark next time.
How to sign up for a Hyrox® race
Signing up is simple:
- Choose the city and date that suit you.
- Decide your category (individual, pro, doubles or relay).
- Book your time slot and buy the ticket on the event’s official website.
- Prepare in good time and arrive with a margin on race day.
To see which races are available, check the Hyrox® race calendar in Spain in our Hyrox® Spain calendar 2026-2027, with the confirmed dates and cities: Tenerife, Valencia and Barcelona in 2026; Bilbao, Madrid and Málaga in 2027.
Is Hyrox® for me?
One of the reasons for its success is that it is not reserved for elite athletes. In the same race you find everyone from debutants who just want to cross the finish line to competitors fighting for the podium in their category. If you have a reasonable level of fitness, can run continuously for a few minutes and are not put off by strength work, you have more than enough of a base to prepare your first Hyrox® in a couple of months.
It is a good choice if you are motivated by having a goal with a date, if the traditional gym bores you, or if you come from running and want a more complete challenge. If you have any injury or medical condition, check with a professional first and adapt your preparation. For most people the biggest obstacle is not physical: it is taking the step of signing up.
Where to train Hyrox®
Many CrossFit® boxes and functional gyms offer Hyrox®-specific training with sled, SkiErg and sandbags. On Global Wod Pass you can search for where to prepare your race: browse the Hyrox® box directory or use the box finder to find one nearby.
Do you run a box and offer Hyrox® training? Get listed for free in the directory and reach athletes preparing their race. List your box at I have a box.
Frequently asked questions about Hyrox®
Do I need to do CrossFit® to compete in Hyrox®?
No, but it helps. CrossFit® gives an excellent base of functional strength. You can prepare with running and strength work without being a crossfitter.
Do you compete in pairs?
Yes. Besides the individual format, there are Doubles (a pair) and Relay (a team of four), ideal for a debut with company.
How long does a Hyrox® race last?
It depends on your level: the best go under an hour, and many participants finish between roughly 75 and 100 minutes. It is a continuous endurance effort.
What level do I need to start?
With a minimum base of running and strength you can finish your first Hyrox®. The key is specific preparation of about 8-12 weeks, not being an elite athlete.
How much does the ticket cost?
The price varies by city, category and how early you book. Check the exact amount on the event’s official website when you register.
Where can I train the stations?
In CrossFit® boxes and functional gyms with sled, SkiErg, rowing and sandbags. Look for those with that equipment in the box directory.
Can I do Hyrox® if I’m not a runner?
Yes, but running is half the race, so you will have to work on it. The good news is that 8 km split into 1 km stretches is more manageable than a continuous run, and strength offsets part of the disadvantage.
What is the difference between Hyrox® and Hyrox® Pro?
The course and the exercises are identical; in Pro the weights are heavier (sled, sandbag, farmers, wall balls). Pro is for advanced athletes who already master the standard format.