What Is The HYROX Race: A Complete Step-by-Step Guide
HYROX Race Breakdown
HYROX is a fitness race that combines running with functional strength work, making it a true test of both endurance and power. Every race follows the same format wherever it is held: you run 1 km, complete a workout station, then run another 1 km, eight times over. This guide breaks the race down station by station, with how to perform each exercise, what to expect, how to pace it and what to wear on race day.
New to HYROX? Start with our guide to what HYROX is, then come back here for the detail.
The Structure of the HYROX Race
- Total running: 8 x 1 km, so 8 km of running in total
- Total stations: 8 functional workout stations, always in the same order
- Roxzone: the transition area between the running track and the stations. Time spent here counts towards your finish time.
Weights and distances below are for the Women's Open division, taken from the HYROX 2026/27 singles rulebook. Pro and men's divisions use heavier loads. HYROX can update its standards each season, so always check the current rulebook for your race.
Running Between HYROX Stations
You run 1 km before every station. The runs make up a large share of your total race time, so they deserve as much attention in training as the stations do.
- What to expect: the first run feels easy, but your legs and lungs will feel each station on the runs that follow.
- Pacing tips: aim for an even pace you can hold across all eight runs rather than a fast start. Use the first 200 m after each station to settle your breathing.
HYROX Station-by-Station Breakdown
1. SkiErg (1,000 m)
- The task: ski 1,000 m on the SkiErg.
- How to perform: reach tall, then drive the handles down and back in one fluid motion, hinging at the hips and bending the knees slightly. Let your legs and core start each pull, with the arms finishing it.
- Tips: find a steady rhythm early. Going out too hard here costs you on every run that follows.
2. Sled Push (50 m)
- The task: push the sled 4 x 12.5 m (50 m in total). Women's Open: 102 kg including the sled.
- How to perform: hold the uprights with straight or slightly bent arms, lean in and drive through your legs with short, powerful steps.
- Tips: keep your body low and your steps quick. Steady movement is more efficient than stopping and restarting.
3. Sled Pull (50 m)
- The task: pull the sled 4 x 12.5 m using a rope. Women's Open: 78 kg including the sled.
- How to perform: sit into a strong athletic stance, pull the rope hand over hand and step back to use your legs and body weight, not just your arms.
- Tips: keep the rope moving and manage it so it does not tangle at your feet. You must stay within the marked area while pulling.
4. Burpee Broad Jumps (80 m)
- The task: burpee broad jumps over 80 m.
- How to perform: drop to the floor with your chest down, stand up and jump forward with both feet together, landing on two feet. Repeat until you cross the line.
- Tips: smooth and consistent beats long jumps you cannot sustain. Find a rhythm and keep moving.
5. Rowing (1,000 m)
- The task: row 1,000 m.
- How to perform: legs drive first, then lean back slightly, then pull the handle to your lower ribs. Reverse the order on the recovery.
- Tips: hold a consistent stroke rate and treat the row as a chance to control your breathing before the second half of the race.
6. Farmers Carry (200 m)
- The task: carry two kettlebells for 200 m. Women's Open: 2 x 16 kg.
- How to perform: hold the kettlebells at your sides, stand tall, brace and walk with short, quick steps.
- Tips: grip is the limiter here. If you need to put the kettlebells down, take a short planned break rather than waiting until they slip.
7. Sandbag Lunges (100 m)
- The task: walking lunges for 100 m with a sandbag on your shoulders. Women's Open: 10 kg.
- How to perform: keep the sandbag on your shoulders and step forward into each lunge, lightly touching the back knee to the floor on every rep.
- Tips: steady beats fast. This is where high-waisted leggings that stay put earn their place, as you will be in a deep lunge for every step.
8. Wall Balls (100 reps)
- The task: 100 wall balls. Women's Open: 4 kg ball to a 2.70 m target.
- How to perform: hold the ball at chest height, squat below parallel, then drive up and throw the ball to hit the target. Catch it and go straight into the next rep.
- Tips: break the 100 reps into planned sets, such as 10 or 15. Keep your rest short. It is the final station, so empty the tank.
What to Wear for a HYROX Race
HYROX asks a lot of your kit: 8 km of running, deep lunges, burpees, squats and sled work, often in a warm indoor arena. Choose activewear that stays put so you never stop to adjust it.
- High-waisted leggings or shorts: a waistband that stays in place through lunges and burpees. Our squat-proof leggings are made for deep ranges of motion. High-waisted gym shorts are a cooler option for a hot arena.
- A supportive sports bra: our medium support sports bras have removable padding and a non-slip under-bust band.
- A matching set: a matching two-piece workout set takes the guesswork out of race-day kit.
- Trainers you have trained in: grip for the sleds and cushioning for the runs. Never race in a brand-new pair.
Everything you need is in one place in our HYROX and functional fitness collection. For a full kit list, read Essential Gear for HYROX: What to Wear and Bring on Race Day.
HYROX Race FAQs
How long is a HYROX race?
Every HYROX race is 8 km of running plus 8 workout stations. Finish times vary widely by fitness and division.
What order are the HYROX stations in?
SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls, with a 1 km run before each one.
Do the weights differ for women?
Yes. Women's Open uses lighter loads than Men's Open and the Pro divisions. Check the current HYROX rulebook for the exact weights in your division.
What should I wear for HYROX?
High-waisted leggings or shorts that stay put, a supportive sports bra and trainers you have trained in. Test your full race-day outfit in training first.
Ready for Race Day
HYROX rewards even pacing, efficient movement and preparation. Train for both the running and the stations, rehearse your transitions and test your race-day kit before the event. For more help, read our HYROX FAQ and how to train for your first HYROX race as a woman.
Shop the Look
Race-ready kit that stays put through lunges, burpees and 8 km of running:
- Tempo Seamless Scrunch Shorts & Multi-Way Sports Bra Set in Slate Grey: matching high-waisted scrunch shorts and multi-way sports bra
- Tempo Seamless Scrunch Leggings & Multi-Way Sports Bra Set in Hunter Green: matching high-waisted scrunch leggings and multi-way sports bra
- Tempo Seamless Scrunch Leggings in Black: high-waisted, squat-proof seamless scrunch leggings with a foldable high-rise waistband
Explore more: HYROX and functional fitness, squat-proof leggings, high-waisted gym shorts, medium support sports bras.
Please note: The content on The Playbook is for general information and education only and is not medical advice. V3 Apparel are not doctors, physiotherapists or registered nutritionists. Always speak to a qualified healthcare professional before changing your diet, exercise routine or lifestyle, especially if you have a health condition or injury, or are pregnant or postnatal. You exercise at your own risk: stop straight away if you feel pain, dizziness or discomfort. Results vary from person to person and aren't guaranteed. As far as the law allows, V3 Apparel accepts no liability for any injury, loss or damage arising from the use of this content. We're not responsible for the content of third-party websites we link to. Some links may be affiliate links, which means V3 Apparel may earn a commission on purchases made through them, at no extra cost to you.
