What Is The Hyrox Workout?

Health Line

7 days ago

Hyrox is one of the fastest-growing fitness competitions in the world. Participants complete eight functional workouts, each preceded by a one-kilometer (km) run.
Hyrax was created in Germany in 2017 by endurance race veteran Christian Toetzke and Olympic gold medalist Moritz Fürste.
Each race consists of 8 km of running, broken into 1-km intervals, with a functional workout station after each run segment. In total, you complete eight workout stations and eight km of running.
The race is always performed indoors, which allows for consistency in layout, climate, and surface. This makes the event unique in that it's standardized across all locations worldwide.
What to expect in a Hyrox race
The race follows a fixed sequence of exercises, which allows you to train for each station with precision. Here's what the standard race looks like:
1 km run
1 km Ski Erg
1 km run
50 meters (m) Sled Push
1 km run
50 m Sled Pull
1 km run
80 m Burpee Broad Jumps
1 km run
1 km Row
1 km run
200 m Farmer's Carry
1 km run
100 m Sandbag Walking Lunges
1 km run
100 Wall Balls
Race divisions
The event offers several divisions to accommodate varying fitness levels:
Open: The standard race format for recreational athletes.
Pro: For experienced competitors, with heavier weights at workout stations.
Doubles: Completed in teams of two, allowing you to split the workload. This is a great entry point for first-timers.
Relay: For teams of four, with each member completing 2 runs and 2 workout stations.
This variety makes it accessible to a wide audience. You don't need to be a professional athlete to participate. Many participants come from backgrounds in CrossFit, running, obstacle course racing, or general fitness.
Each station tests a different element of fitness, ranging from raw strength and cardio endurance to mental focus under fatigue.
Workout stations
Each station brings a unique challenge, requiring strategic pacing and technique. Here's a breakdown of what you'll encounter:
Ski Erg (1 km)
This full-body cardio station primarily targets your upper body and core. Resist the urge to go all out.
Sled Push (50 m)
This is one of the most demanding stations. You'll push a heavy sled back and forth in two 25-meter stretches. Practicing with heavier weights than on race day can give you a significant advantage.
Sled Pull (50 m)
Technique is key here. You can use various methods, such as arm-over-arm pulls or walking backward with a rope. Find what allows you to move the sled efficiently with minimal energy expenditure.
Burpee Broad Jumps (80 m)
A punishing mix of cardio and explosive movement. Maintain a steady pace.
Row (1 km)
This station is a challenging blend of cardio and resistance training. It utilizes the arms, back, core, and leg muscles. Efficient technique and controlled effort can help you prepare for the second half of the race.
Farmer's Carry (200 m)
You'll carry heavy kettlebells in each hand. Grip strength becomes a major factor here, and the less time you spend pausing to rest, the better.
Sandbag Walking Lunges (100 m)
At this point, expect serious leg fatigue. Practicing under race-like conditions will help you manage the pain and keep your form tight.
Wall Balls (100 reps)
This final station is all about mental toughness. Break the reps into manageable sets, and push yourself to finish strong.
The role of running
Running accounts for half of the Hyrox race, so your success depends heavily on your ability to maintain a strong pace under fatigue.
You'll need to master 'compromised running,' or running while recovering from the intensity of the last station. This requires cardiovascular conditioning, leg stamina, and efficient breathing.
Incorporating long, steady zone 2 runs will build your aerobic capacity, while interval runs and tempo sessions will help you adapt to race-pace conditions. Training these alongside your functional workouts will condition your body to handle both tasks in sequence.
How to train for Hyrox
Hyrox training revolves around three pillars: strength, conditioning, and running. Your weekly plan should include:
Running sessions (both steady and interval-based)
Strength training to improve power, especially in the legs
Functional circuits simulating the race sequence
Mobility and recovery work to avoid overuse injuries
If you're new to any of the movements, it's smart to get coaching or attend workshops. Technique becomes especially important when fatigue sets in during competition.
As race day approaches, practice full run-throughs to improve transitions and build confidence. Example workouts you can integrate include:
20-minute workout
400 m run
2 minutes Ski Erg
20 m sled push
20 m sled pull
20 burpee broad jumps
2 minutes row
50 m farmer's carry
20 sandbag lunges
20 wall balls
Complete as many rounds as possible, or time yourself for one round and aim to improve over time.
30-minute workout (as many reps as possible)
500 m run
100 m walking lunges
300 m Ski
100 m burpee broad jumps
The bottom line
One of Hyrox's biggest advantages is its predictability — you know exactly what to expect.