Training Hub

HYROX

The World Series of Fitness Racing. 8 km of running, 8 functional workout stations. Train for the hybrid fitness competition that's taking the world by storm.

THE RACE FORMAT

1 km run between each station. 8 stations. 8 km total running.

SkiErg

1000m

Full-body cardio using ski ergometer

Sled Push

50m

Push weighted sled across the floor

Sled Pull

50m

Pull weighted sled using rope

Burpee Broad Jump

80m

Burpees with forward jump progression

Rowing

1000m

Rowing ergometer sprint

Farmers Carry

200m

Carry kettlebells for distance

Sandbag Lunges

100m

Walking lunges with sandbag

Wall Balls

100 reps

Squat and throw medicine ball

RACE DIVISIONS

Open

Standard weights and full distance. The classic Hyrox experience.

Men: Heavier weights | Women: Standard weights

Pro

Elite division with heavier weights for competitive athletes.

Men: Heaviest weights | Women: Heavier weights

Doubles

Team of two alternating between running and workout stations.

Same weights as individual divisions

Relay

Team of four with each member completing two stations.

Same weights as individual divisions

TRAINING PLANS

Coming Soon

First Hyrox Training Plan

Build fitness for your first event

Hyrox Race Prep

8-week race-specific training block

Pro Division Training

Elite-level preparation

STATION GUIDES

Coming Soon

SkiErg Technique

Maximize power, minimize fatigue

Sled Push & Pull Strategy

Efficient movement patterns

Wall Ball Pacing

How to approach 100 reps

Transition Tips

Save seconds between stations

READY TO RACE?

Apply for a free Hyrox race entry through OWF.

Apply Now