[ The guide ]

Everything you need before your first HYROX.

HYROX is 8km of running split into eight 1km segments, each one followed by a standardised workout station. The format is identical at every event in the world, which means it can be learned once. Every weight and distance in these guides is read from the official 26/27 rulebook, not from other coverage.

Find your plan →Station-by-station technique
  1. [ Start here ]

    What is HYROX? The complete beginner's explanation

    The format, the eight stations, and a realistic first-race time.

  2. [ The format ]

    HYROX race format: distances, order and how the race flows

    8km of running, eight stations, and what the sequence does to you.

  3. [ The name ]

    HYROX meaning: what the word actually refers to

    Not an acronym. What the word refers to, and the common misspellings.

  4. [ Divisions ]

    HYROX divisions explained: Open, Pro, Doubles and Relay

    Open, Pro, Doubles and Relay, and which one to enter first.

  5. [ Weights ]

    Hyrox station weights explained: men's, women's, doubles, pro

    Every load by division, straight from the 26/27 rulebook.

  6. [ Women's standards ]

    HYROX women's weights: complete station standards

    Open and Pro loads, and the two figures most sites get wrong.

  7. [ Age groups ]

    HYROX age groups: categories, cut-offs and what they mean for you

    Five-year bands, and why the weights never scale with age.

  8. [ The movements ]

    HYROX exercises: the full movement list (and what they train)

    All nine, what each one costs, and substitutes if your gym lacks kit.

  9. [ Timeline ]

    How long do you need to train for HYROX?

    12 weeks, 16, or six months. How to tell which one you are.

  10. [ Sessions ]

    15 HYROX workouts for every fitness level

    Fifteen workouts grouped by level, most needing almost no equipment.

  11. [ Doubles ]

    HYROX doubles rules: who does what, and what's allowed

    Both of you run all 8km. How to split the stations, and pick a partner.

  12. [ Race dates ]

    The UK and Ireland HYROX calendar: every race, venue and prep window

    Every UK and Ireland race, with the date your build should start.

  13. [ The name ]

    What does HYROX stand for? The name and where it came from

    Whether it is an acronym, and what it actually means.

  14. [ Your first race ]

    Your first Hyrox: a complete preparation guide

    Everything to sort before race day, in the order it matters.

  15. [ Waves ]

    How do HYROX waves and start times work?

    How start times are allocated, and what a wave means for your race.

  16. [ Women's racing ]

    Women's Hyrox: weights, pacing, and what's different

    The women's loads, and how the pacing differs in practice.

  17. [ Qualifying ]

    How to qualify for the Hyrox World Championships

    How the World Championship pathway actually works.

Still deciding whether to enter?

You do not need to qualify, and you do not need to be an athlete. The Open division is designed for people who train in a gym and can run. The quiz gives you an honest read on where you sit before you commit to a date.

Take the assessment →