What Is The HYROX Race: A Complete Step-by-Step Guide

HYROX Race Breakdown

HYROX is a challenging race that combines running with strength exercises, making it a true test of both cardio and power. The race is structured as follows: after completing each exercise station, you run 1 km to the next. Here’s the complete breakdown of the HYROX race, station by station, with tips on how to perform each exercise, what to expect, and how to prepare for both the running and strength segments.

The Structure of the HYROX Race

• Total Distance Run: 8 x 1 km (each run between the stations is 1 km)

• Total Stations: 8 (one for each exercise)

So, you’ll run 8 kilometres and complete 8 different exercise stations. This combination of running and strength work requires stamina, speed, and strategic pacing.

Running Between HYROX Stations

After completing each station, you'll be required to run 1 km before reaching the next station. These running segments are critical for keeping up your endurance throughout the race. Here's how you can prepare:

• Distance per Run: 1 km between each station

• Total Distance: 8 runs of 1 km each (8 kilometres total)

• What to Expect: The runs serve as active recovery, allowing you to prepare your body for the next exercise station. Focus on maintaining a steady pace, and conserve energy for the stations ahead.

• Pacing Tips: Try to keep your pace steady during the runs. They may feel easy early on, but after several exercise stations, your legs and lungs will feel fatigued, so don’t overexert yourself on the first few runs.

Hyrox Station-by-Station Breakdown

1. SkiErg (1 km Run + Skiing)

• Distance: Run 1 km to the SkiErg station.

• Exercise: Ski 1 km on the SkiErg.

• Goal: Ski 1 km.

• How to Perform: Grip the handles firmly and perform a fluid motion of pulling them down and back, similar to cross-country skiing. Focus on engaging your legs and core as much as your arms. Maintain a consistent rhythm to avoid burning out.

• What to Expect: Skiing 1 km on the SkiErg can take anywhere from 4 to 7 minutes, depending on your fitness level.

• Preparation: Ensure you’re prepared for a solid cardio effort here as you’ve just come off a 1 km run. Keep your breathing steady and focus on rhythm rather than speed.

• Tips: Focus on using your legs and core to propel the movement rather than relying solely on your arms. Maintain a steady pace to avoid fatigue early on.

2. Sled Push (1 km Run + Sled Push)

• Distance: Run 1 km to the Sled Push station.

• Exercise: Push a sled 20 meters (Men: 210 kg / Women: 130 kg).

• Goal: Push the sled 20 meters as fast as possible.

• How to Perform: Set your hands on the sled handles, lean forward slightly, and push with a strong, explosive movement. Keep your back straight and your core engaged to avoid fatigue in your lower back.

• What to Expect: Pushing the sled is physically demanding, especially after running 1 km. Expect to feel a challenge in your legs and upper body.

• Preparation: Pace yourself through the 1 km run before this exercise to conserve energy for the sled push. Try to perform the push in steady bursts rather than attempting to sprint all 20 meters in one go.

• Tips: Push with your legs and keep a steady, low body position to generate maximum power. Keep your breath controlled, and focus on making each push deliberate.

3. Sled Pull (1 km Run + Sled Pull)

• Distance: Run 1 km to the Sled Pull station.

• Exercise: Pull a sled 20 meters (Men: 210 kg / Women: 130 kg).

• Goal: Pull the sled 20 meters using a rope.

• How to Perform: Grab the rope and pull it towards you in a controlled motion. Engage your back and legs as you step backward while pulling the sled. Keep your posture upright and maintain a steady rhythm.

• What to Expect: The sled pull challenges your grip, core, and lower body strength. It may feel especially tough after a 1 km run.

• Preparation: After your run, focus on maintaining your posture and avoid pulling with your arms alone. Your legs and core should be doing most of the work.

• Tips: Keep your arms slightly bent, use your legs to push, and pull with your body rather than just your arms. Maintain a steady pace throughout the pull.

4. Burpee Broad Jumps (1 km Run + Burpee Jumps)

• Distance: Run 1 km to the Burpee Broad Jump station.

• Exercise: Perform 10 Burpee Broad Jumps.

• Goal: Complete 10 burpee broad jumps as fast as possible.

• How to Perform: Start with a full burpee (chest to the floor), jump up, and then jump forward as far as you can. Continue jumping forward for the remaining reps.

• What to Expect: The burpees will get your heart rate up, and the broad jumps will test your leg power and endurance.

• Preparation: After running 1 km, try to stay consistent with your jump height and speed. Perform the burpees with good form to avoid excessive fatigue in your legs.

• Tips: Keep your movements fluid and avoid pausing at the top of the jump. Focus on the explosive power from your legs for the broad jumps.

5. Rowing (1 km Run + Row 1 km)

• Distance: Run 1 km to the Rowing station.

• Exercise: Row 1 km on the rowing machine.

• Goal: Complete 1 km on the rowing machine.

• How to Perform: Sit on the rower, grip the handles, and use your legs to drive the stroke, followed by pulling the arms in. Maintain a strong pace, focusing on using your legs to power the stroke and your arms to finish.

• What to Expect: Rowing can be taxing on your legs, back, and arms, especially after the earlier exercises. Keep a steady rhythm.

• Preparation: After the run, settle into a controlled, steady stroke rather than pushing too hard at the start.

• Tips: Focus on keeping your form correct: legs first, then back, then arms. Maintain a consistent stroke rate to avoid fatigue early on.

6. Farmers Carry (1 km Run + Farmers Carry)

• Distance: Run 1 km to the Farmers Carry station.

• Exercise: Carry two kettlebells (Men: 24 kg each / Women: 16 kg each) for 20 meters.

• Goal: Walk the 20-meter distance carrying two kettlebells.

• How to Perform: Hold the kettlebells by your sides, engage your core, and keep your posture upright while walking the 20-meter distance.

• What to Expect: The kettlebells will challenge your grip and core, and walking the distance while maintaining proper form is key.

• Preparation: After a 1 km run, focus on maintaining strong posture and grip. Use short, steady steps to avoid swinging the kettlebells.

• Tips: Engage your core to prevent the kettlebells from swinging. Keep a controlled pace and focus on your grip strength.

7. Sandbag Lunges (1 km Run + Lunges)

• Distance: Run 1 km to the Sandbag Lunges station.

• Exercise: Perform walking lunges with a sandbag (Men: 20 kg / Women: 10 kg) for 20 meters.

• Goal: Complete 20 meters of walking lunges with the sandbag over your shoulders.

• How to Perform: Hold the sandbag on your shoulders and perform a lunge, alternating legs as you move forward.

• What to Expect: Lunges will target your quads, glutes, and hamstrings, and the sandbag adds additional resistance to the movement.

• Preparation: Focus on keeping your torso upright and engaging your core to avoid falling forward.

• Tips: Keep a steady pace and don’t rush the lunges. Try to perform each lunge with full range of motion for maximum effectiveness.

8. Wall Balls (1 km Run + Wall Balls)

• Distance: Run 1 km to the Wall Balls station.

• Exercise: Perform 100 wall balls (Men: 9 kg / Women: 6 kg).

• Goal: Complete 100 wall balls with a medicine ball, tossing it to a target above your head.

• How to Perform: Hold the ball at chest height, squat down, then explode upward, throwing the ball to a target on the wall. Catch the ball as it returns and immediately repeat.

• What to Expect: Wall balls are one of the most exhausting exercises in HYROX, testing your leg endurance, explosive power, and cardiovascular fitness.

• Preparation: After running 1 km, take a deep breath and pace yourself. Break the 100 reps into manageable sets, such as 10 reps at a time, to avoid burning out.

• Tips: Keep your squat deep and your movement fluid. Don’t rush the reps—focus on maintaining a steady rhythm and control with every throw.

Hyrox Race Breakdown

The HYROX race is a perfect balance of running and strength challenges, requiring careful pacing and preparation. Each station tests a different muscle group, while the running portions allow you to recover slightly before the next intense exercise. Make sure to train for both the running and strength components to set yourself up for success on race day.

Stay focused, maintain your pacing, and prepare mentally and physically for both the runs and the exercises. With the right approach, you’ll be able to tackle all 8 kilometres of running and all 8 stations with confidence.