What are the workouts done during a HYROX race?

HYROX Race Format & Course Layout Overview

HYROX is a unique global fitness competition that combines functional workouts with endurance running, designed to test both strength and stamina in a consistent race format across all events worldwide.

Each athlete, regardless of division, competes on the same standardized course layout—ensuring comparability of performance across cities, countries, and seasons.

🏃‍♂️ Race Format: 8 Runs + 8 Workouts

The HYROX race consists of eight 1-kilometer runs, each alternating with a specific functional workout station. This format results in a total of:

• 8 km of running, and

• 8 functional workout zones

The workout stations, in order, are as follows:

1. SkiErg

2. Sled Push

3. Sled Pull

4. Burpee Broad Jumps

5. Rowing

6. Farmer’s Carry

7. Sandbag Lunges

8. Wall Balls

Each station challenges a different set of athletic skills—from power and coordination to endurance and technique—making HYROX a complete test of fitness.

🗺️ Course Structure & Flow

The running track is clearly laid out and loops around the workout zone, creating a seamless transition between running and functional training.

• All workout stations and run loops are distinctly marked for clarity and flow.

• Entrances and exits to each workout station are clearly signed and guided by course marshals and signage.

• The layout is designed to ensure athlete safety, clear navigation, and efficient race pacing for participants at every level.

For more details about each individual workout, movement standards, or to prepare for race day, please consult the HYROX Rulebook or reach out to:

📧 [e-mail]