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HYROX race guide

HYROX race order and rules, explained.

Memorize the 8-run, 8-station order, then confirm the division and event details that can change before you arrive at the venue.

Edited by Pace Lab Editorial Team · Reviewed 2026-09-10

8 × 1 kmEach running segment is followed by one functional workout station in the standard race format.

The standard sequence

HYROX describes a consistent indoor format: a 1 km run followed by one functional workout, repeated eight times. The official race pages and rulebooks remain the source of truth for current standards.

Before race day, check the official rulebooks and your event page. Division standards, weights, reps, and event logistics can change.

The eight stations

  1. SkiErg.
    Set a smooth rhythm early. The first station is an opportunity to avoid overspending.
  2. Sled push.
    Use short steps and steady pressure. Protect the run that follows.
  3. Sled pull.
    Stay close to the sled, control the rope, and keep the reset efficient.
  4. Burpee broad jumps.
    Choose a repeatable movement rhythm rather than racing the first meters.
  5. Row.
    Use the monitor and your breathing to keep the effort organized.
  6. Farmers carry.
    Relax the hands when possible and know when a planned break is faster than a failed grip.
  7. Sandbag lunges.
    Keep the standard and your breathing in view. Small resets can protect the final run.
  8. Wall balls.
    Arrive with enough control to choose a rep strategy instead of stopping by surprise.

Divisions and team formats

HYROX offers Open, Pro, Doubles, and Relay formats. Open and Pro are individual categories; Doubles shares station work while both athletes run together; Relay divides the running and stations across a team.

What to confirm before competing

  • Your current division and the applicable movement standards.
  • Weights, reps, distances, and any event-specific athlete briefing.
  • Start wave, venue access, check-in, and bag or equipment rules.
  • How your target pace changes after each station.

Now that you know the order, use the beginner format guide for context, the station guide for movement details, or the pacing guide for the runs between stations.