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Race format

What is Hyrox?

One kilometre of running, then a station. Eight times. The distances never change, the order never changes, and that is what makes it a different sport from doing the eight things separately.

The race, in order

Everyone runs the same eight kilometres and meets the same eight stations in the same order, whatever their division. Only the load changes. Both sleds are 50 metres, covered in four lengths of 12.5 metres.

  1. Run 1Running1000 m
  2. 01SkiErg1000 m
  3. Run 2Running1000 m
  4. 02Sled Push50 m
  5. Run 3Running1000 m
  6. 03Sled Pull50 m
  7. Run 4Running1000 m
  8. 04Burpee Broad Jumps80 m
  9. Run 5Running1000 m
  10. 05Row1000 m
  11. Run 6Running1000 m
  12. 06Farmers Carry200 m
  13. Run 7Running1000 m
  14. 07Sandbag Lunges100 m
  15. Run 8Running1000 m
  16. 08Wall Balls100 reps

Why the order is the hard part

Nothing in a Hyrox is technically difficult on its own. A fit person can push a sled, row a kilometre and throw a hundred wall balls. The race is hard because each of those arrives in legs that have just run a kilometre, and because the kilometre after it has to be run on whatever the station left you.

That is why training the eight movements separately does not prepare you for the race. The quality being tested is running while already tired, and working while already tired, which is a different thing from either one fresh.

The order is also fixed, which means your weakest station always arrives at the same point. Wall balls are last, after eight kilometres and seven stations. Whatever your legs have left when you get there is the number that decides your finish, and it is not the number you hit fresh in a gym.

What you carry

Five of the eight stations carry a load, and the load depends on your division. Your division is the category you enter: women or men, Open or Pro, on your own or as a pair, and a pair can also race mixed. It sets the weights you carry. The other three are bodyweight, and so are the runs.

Loaded: sled push, sled pull, farmers carry, sandbag lunges, wall balls.

Bodyweight: SkiErg, burpee broad jumps, row, and the eight runs.

The full table, including the two things most weight tables get wrong, is on the race standards page.

Where this comes from

Format
The distances and the rep count StationZero coaches to.
Not here
Target finish times and pacing splits. Those depend on the athlete, and the research behind them is thinner than most sites admit. See the methodology page.
Before you race
Rules and standards change between seasons. Check the current rulebook for the race you entered.

Train for the race in this order, with a coach in every session.