The Hyrox race format
Hyrox is a standardised indoor fitness race that combines running with functional workouts. Every event, everywhere in the world, uses the same format: eight 1 km runs, each followed by a workout station. Because the format never changes, times are directly comparable between venues, and planning your splits in advance is one of the easiest ways to race faster.
| # | Station | Work | How to approach it |
|---|---|---|---|
| 1 | SkiErg | 1000 m | A full-body pull on the ski machine. Use long, powerful strokes driven by the hips and keep your stroke rate controlled so your legs are fresh for the next run. |
| 2 | Sled Push | 50 m | Short, driving steps with a low body angle and straight arms. Pushing continuously is almost always faster than sprinting and stopping. |
| 3 | Sled Pull | 50 m | Hand-over-hand rope pull from a set box. Lean back and use your legs and body weight rather than just your arms. |
| 4 | Burpee Broad Jumps | 80 m | Burpee, then a two-footed jump forward, repeated for 80 m. Find a steady rhythm; efficient step-back burpees save energy. |
| 5 | Rowing | 1000 m | Legs, then body, then arms. A sustainable split you can hold is better than a fast start that floods your legs before the run. |
| 6 | Farmers Carry | 200 m | Two kettlebells carried at your sides. Walk quickly with short strides; grip is the limiter, so minimise put-downs. |
| 7 | Sandbag Lunges | 100 m | Walking lunges with a sandbag on your shoulders. Rhythm and controlled breathing matter more than speed. |
| 8 | Wall Balls | 100 reps | Squat and throw a medicine ball to a target. Break into planned sets (e.g. 25-25-20-15-15) before you are forced to. |
Weights for the sleds, carries, sandbag and wall ball depend on your division (Open, Pro, Doubles or Relay) and category. Check the official rulebook for your event before training with race weights.
How the Hyrox calculator works
- Set your run pace for the first kilometre and how much you expect to slow down on each following lap. Almost everyone slows as fatigue accumulates.
- Enter realistic station times from training or a previous race. The defaults are examples, not targets.
- Add Roxzone time — the walk into and out of each station area. It is easy to forget and can easily add 5–10 minutes over a race.
- Optionally enter a target finish to see the average run pace you would need with those station times.
Where the time goes: an example race
With the example inputs above — a 5:15 first kilometre slowing by 5 seconds per lap, the default station times and 50 seconds of Roxzone per station — the race breaks down like this:
Pacing strategy for Hyrox
Run 1 is a trap
Fresh legs and adrenaline make the first kilometre feel easy. Run it at or slightly slower than your planned average — the time saved is small and the cost later is large.
Sleds decide races
The sled push and pull are where many athletes blow up. Moving steadily without long stops is far faster than repeated bursts.
Use the runs to recover
Start each run at a controlled pace for the first 200 m while your heart rate settles, then build into your target pace.
Plan wall balls
Station 8 comes when you are most tired. Decide your set breakdown in advance and stick to it.
Training for a faster Hyrox time
- Build your aerobic base with easy running most days. Use the heart rate zone calculator to keep it genuinely easy.
- Practise compromised running: 1 km runs straight after a hard station (for example 1 km run + 500 m row, repeated) teach your legs to run under fatigue.
- Include threshold work such as 4–6 × 1 km at around 10K pace with short recoveries — find your paces with the VDOT calculator.
- Strength sessions focused on legs, grip and pushing/pulling make the sled stations dramatically easier.
- Rehearse transitions: know the layout, keep your gloves or chalk handy, and walk briskly through the Roxzone.
Unofficial tool. This calculator is an independent planning tool and is not affiliated with or endorsed by HYROX. Always follow the official rulebook for your event.
Last reviewed: September 2026 · Health disclaimer