The Ultimate Resource

TRAIN SMARTER.
RACE HARDER.

Your complete guide to HYROX preparation, training strategies, and race-day domination.

8 Stations
8km Running
60-90 Minutes
Start Your Journey
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01

What is HYROX?

HYROX is a global fitness race that combines running with functional workout stations. Founded in 2017, it has become one of the fastest-growing fitness competitions worldwide.

The race tests your running endurance, functional strength, and mental toughness across eight workout stations interspersed with 1km running segments. Whether you're a seasoned athlete or fitness enthusiast looking for a new challenge, HYROX offers a structured competition format that rewards consistent training.

Key Facts

  • → Total distance: 8km running
  • → 8 functional workout stations
  • → Categories: Individual, Doubles, Relay
  • → Pro and Open divisions available
02

The 8 Stations

Every HYROX race follows the same format worldwide, making it easy to compare your times globally.

01

SkiErg

1000m on the SkiErg machine

Focus on steady rhythm
02

Sled Push

50m push (152kg/102kg)

Low body position
03

Sled Pull

50m pull (103kg/78kg)

Hand-over-hand technique
04

Burpee Broad Jumps

80m of burpee broad jumps

Pace yourself
05

Rowing

1000m on the rowing machine

24-28 SPM sustainable
06

Farmers Carry

200m carry (2x24kg/2x16kg)

Maintain posture
07

Sandbag Lunges

100m lunges (20kg/10kg)

Keep sandbag stable
08

Wall Balls

100 reps (9kg→3m / 6kg→2.7m)

Break into sets
Athlete Essentials

Race Day Gear

The right equipment can shave minutes off your time. Here's what the pros use.

⭐

Recommended

Products and services for your training journey

🎯

Featured

Discover gear and resources from our partners

03

Training Principles

🏃

Running Foundation

Running accounts for 50-60% of your race time. Build your aerobic base:

  • Zone 2 runs: 2-3 sessions/week at conversational pace
  • Tempo runs: 1 session/week at threshold
  • Intervals: 1 session/week for speed
💪

Functional Strength

Build strength that transfers to race stations:

  • Lower body: Squats, lunges, deadlifts, hip thrusts
  • Upper body: Rows, pull-ups, overhead press
  • Core: Planks, anti-rotation, weighted carries
🎯

Station Practice

Practice with race weights focusing on:

  • Efficient technique over raw power
  • Smooth transitions between stations
  • Pacing strategies for each movement

Sample Workouts

Race Prep 60-90 min

HYROX Simulation

  • 1km run → 1000m SkiErg
  • 1km run → 50m Sled Push
  • 1km run → 50m Sled Pull
  • Continue through all stations...
Conditioning 30 min

Running + Wall Balls

  • 5 rounds:
  • 800m run @ race pace
  • 20 wall balls
  • Rest 2 min between rounds
Strength 25 min

Sled + Carry Complex

  • 4 rounds:
  • 25m sled push + 25m sled pull
  • 100m farmers carry
  • 50m sandbag lunge
Optimize Performance

Recovery & Fuel

Train hard, recover harder. Essential tools and supplements for HYROX athletes.

🔧

Recovery Tools

Speed up recovery between training sessions

Editor's Choice
Theragun
Therabody

Theragun PRO

Professional-grade percussive therapy. Reaches 60% deeper into muscle than competitors.

Deep Tissue Recovery
View Product →
Hyperice
Hyperice

Normatec 3 Legs

Dynamic air compression system. Used by Olympic athletes for leg recovery.

Leg Recovery
View Product →
WHOOP
WHOOP

WHOOP 4.0

24/7 health & fitness tracker. Recovery scores, strain tracking, sleep optimization.

Recovery Tracking
View Product →
💧

Hydration & Fuel

Race day nutrition and everyday supplements

Race Day
Maurten
Maurten

Gel 100

Hydrogel technology for maximum absorption. No stomach issues during intense efforts.

Race Fuel
View Product →
LMNT
LMNT

Electrolyte Mix

Zero sugar, science-backed electrolyte ratio. Prevents cramping during long efforts.

Hydration
View Product →
AG1
Athletic Greens

AG1

All-in-one daily nutrition. 75 vitamins, minerals, and whole-food sourced ingredients.

Daily Supplement
View Product →
04

Race Day Nutrition

-3h

Before the Race

Eat a familiar meal 2-3 hours before start. Focus on easily digestible carbs with moderate protein:

  • Oatmeal with banana and honey
  • Toast with peanut butter
  • Rice with lean protein
Race

During the Race

For most athletes, water is sufficient (60-90 min race). For longer efforts or hot conditions:

  • Sports drink for electrolytes
  • Energy gel at halfway if needed
+30m

Recovery

Within 30 minutes post-race for optimal recovery:

  • Protein shake or chocolate milk
  • Carb-rich meal within 2 hours
  • Rehydrate with electrolytes
05

Race Day Tips

01

Start Conservative

The first 1km run sets your pace. Start slower than you think you need to. Trust your training.

02

Master Transitions

Smooth transitions save valuable time. Know the course layout in advance and practice your routine.

03

Break Up Wall Balls

Plan your wall ball sets in advance. 20-15-15-15-15-10-10 is a proven strategy.

04

Stay Mentally Strong

The race gets hard after station 5. Have a mental strategy ready. Focus on one station at a time.

Home Gym Essentials

Training Equipment

Build your HYROX-ready home gym with these essential pieces.

Concept2
Concept2

SkiErg

The exact machine used at HYROX events. PM5 monitor tracks every metric. Wall or floor mount options.

View Product →
Concept2
Concept2

RowErg

Gold standard for rowing training. Same PM5 monitor as SkiErg. Store vertically to save space.

View Product →
Rogue
Rogue Fitness

Dog Sled 2.0

Heavy-duty push/pull sled. Works on turf, rubber, or concrete. Includes post for rope attachment.

View Product →
Rogue
Rogue Fitness

Strongman Sandbag

1000D Cordura fabric. Filler bags included. Available in race weights: 10kg, 20kg.

View Product →

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