Hyrox rule and guidelines
General HYROX Event Rules:
Event Format:
Race Structure: The race consists of 8km of running, split into 1km segments. After each running segment, participants must complete one of the 8 functional fitness stations.
Stations: The stations are done in a set order and include a mix of strength and endurance exercises like sled pushes, burpee broad jumps, and wall balls.
Categories:
Men’s/Women’s Open: Standard race, open to all levels.
Pro Division: Heavier weights in all stations.
Men’s/Women’s Doubles: Teams of two, sharing the running and functional stations.
Mixed Doubles: Same as above, but teams are made up of one male and one female.
Team Relay: Four people, each completing two stations and one run.
Running Rules:
Participants run 1km before each station.
The course is typically inside a hall and consists of multiple laps per kilometer, depending on the venue layout.
Important: Participants are responsible for counting their own laps! It’s easy to get confused, so pay attention to how many you’ve done.
Running must be completed before moving on to the next station.
Timing:
Chip Timing:
Every participant is provided with a timing chip to record split times for each run and station.
Transition time between runs and stations is included in the total race time.
Station Guidelines:
SkiErg: 1,000 meters. The SkiErg must be completed standing with both feet on the platform.
Sled Push: For the Open category, the sled weighs 75kg (men) and 50kg (women). For the Pro category, it’s 125kg (men) and 75kg (women). The sled must be pushed across the designated course.
Sled Pull: Similar weight requirements as the sled push. Pull the sled using a rope while staying behind the designated marker.
Burpee Broad Jumps: 80 meters. Perform a burpee, then jump forward. Repeat until the designated distance is covered.
Rowing: 1,000 meters on the rowing machine.
Farmers Carry: Carry two kettlebells for a distance of 200 meters. Weights are 32kg for men and 24kg for women (Open category).
Sandbag Lunges: Complete 100 meters of walking lunges while carrying a sandbag (20kg for men, 10kg for women in Open).
Wall Balls: Complete 100 wall balls, throwing a weighted ball (6kg for men, 4kg for women in Open) to a target. The ball must hit the target for the rep to count.
Station Guidelines:
SkiErg: 1,000 meters. The SkiErg must be completed standing with both feet on the platform.
Sled Push: For the Open category, the sled weighs 75kg (men) and 50kg (women). For the Pro category, it’s 125kg (men) and 75kg (women). The sled must be pushed across the designated course.
Sled Pull: Similar weight requirements as the sled push. Pull the sled using a rope while staying behind the designated marker.
Burpee Broad Jumps: 80 meters. Perform a burpee, then jump forward. Repeat until the designated distance is covered.
Rowing: 1,000 meters on the rowing machine.
Farmers Carry: Carry two kettlebells for a distance of 200 meters. Weights are 32kg for men and 24kg for women (Open category).
Sandbag Lunges: Complete 100 meters of walking lunges while carrying a sandbag (20kg for men, 10kg for women in Open).
Wall Balls: Complete 100 wall balls, throwing a weighted ball (6kg for men, 4kg for women in Open) to a target. The ball must hit the target for the rep to count.
All Stations (click below to see all categories)
SkiErg (meters)
Sled Push (kg)
Sled Pull (kg)
Burpee Broad Jumps (meters)
Rowing (meters)
Farmers Carry (kg)
Sandbag Lunges (kg)
Wall Balls (reps/kg)
Form and Penalties:
Reps: Each exercise has a required number of reps, distances, or meters. Failure to meet the standard or form can result in time penalties.
Judging: HYROX judges are present to ensure athletes maintain proper form, such as depth in wall balls or proper technique in burpees.
Disqualification: Participants can be disqualified for skipping any part of the course or failing to complete a station correctly.
Rest and Assistance:
Participants are allowed to take rest breaks during any part of the race, but the clock keeps ticking.
External assistance is not allowed; participants must complete all parts of the race independently (except in team/doubles races).
Pro and Open Category Differences:
Weights: Pro divisions have significantly heavier weights in the sled push, sled pull, and other stations.
Expectations: Pro athletes are expected to adhere to stricter performance standards in all stations and movements.
HYROX Specific Gear Rules:
Shoes:
Proper athletic shoes must be worn. Shoes with spikes or cleats are not permitted on the sled stations.
Most athletes prefer hybrid shoes with a good balance of grip for stations and cushioning for running.
Energy Gels:
Participants are allowed to carry energy gels, but there are hydration stations available in the ROX zones (areas where the functional stations are located).
Clothing:
There are no strict clothing rules, but most athletes wear compression or moisture-wicking fabrics. Make sure to dress comfortably for both running and strength exercises. Read the guide for shoes here.
Wristbands and Timing Chips:
Each participant will receive a wristband and timing chip upon check-in. These must be worn throughout the race to ensure accurate timing and access to restricted areas.
General Guidelines:
Hydration and Nutrition:
Hydration is provided at the event, but athletes can bring their own if needed. Refueling during transitions is encouraged but must be done within the designated areas.
Spectators:
Your athlete wristband allows you to spectate for free after you finish your race for the whole event.
Wave Time Release:
Your starting time, or “wave time,” will be released 3-5 days before the event. Be sure to check the official HYROX site for updates.
Refunds and Ticket Transfers:
HYROX tickets are non-refundable, but you can resell them through Rox Tickets, a genuine broker for HYROX events.