Fitness Training
What is HYROX and why is it so popular?
HYROX is the fitness race taking the world by storm – addictive, intense and surprisingly beginner-friendly. Discover what makes it stand out.
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HYROX is where racing meets functional fitness – clear, consistent and built for all levels. Unlike traditional races or obstacle courses, HYROX events follow an identical format, wherever they are in the world. Eight exercise stations are interspersed with 1km runs. It's that simple. The standardised format ensures each race is identical, providing a level playing field for all competitors.
This consistency of the race format across all event locations means athletes can compare their times and progress no matter where they compete, fostering a sense of global community and competition.
Curious about the athletes themselves? Learn more about what these HYROX elite competitors did before HYROX and how their diverse backgrounds contribute to their performance.
Watch the series Beyond the Rox for an inside look at HYROX and the athletes turning this global fitness race into a movement:
26 min
Grind to glory: off-season prep to be an Elite 15
Discover the physical and mental grind required in the off-season to compete against HYROX’s elite athletes.
What are the 8 exercise stations in HYROX?
Ida Mathilde Steensgaard doing sandbag lunges
© Brian Ching See Wing/Red Bull Content Pool
In HYROX, participants run a total of 8km broken up into 1km blocks, with each kilometre followed by a different workout station that has to be completed as fast as possible. The eight demanding workout stations include everything from rowing and sled pushing to wall balls and burpees.
Here's a breakdown of a HYROX race structure:
- 1km run
- 1,000m Ski Erg
- 1km run
- 50m Sled Push
- 1km run
- 50m Sled Pull
- 1km run
- 80m Burpee Broad Jumps
- 1km run
- 1,000m Row
- 1km run
- 200m Farmers Carry
- 1km run
- 100m Sandbag Lunges
- 1km run
- 100 Wall Balls
Is HYROX hard for beginners?
Alexander Roncevic is the reigning HYROX world champion
© Baptiste Fauchille/Red Bull Content Pool
HYROX is open to everyone, meaning anyone can visit their website and purchase a spot in the division they wish to compete in. In the Singles division, athletes can choose between Open and Pro, catering to different ability levels. Open is for anyone looking to challenge themselves, while Pro uses heavier weights and is aimed at more experienced competitors. Tickets for both categories often sell out quickly, so it's important to act fast when registrations open. Explore the HYROX calendar to find upcoming races and check ticket availability.
For those with serious racing aspirations, the Elite 15 is the pinnacle of competition, featuring the best of the best. Eligible Pro athletes have the chance to make it into this prestigious category.
"The level of entry is really low", explains Jake Dearden, a HYROX coach and Elite 15 athlete. "It's because the movements don't require a massive amount of skill compared to other sports. Anyone can enter, whether it's the average gym-goer or a committed HYROX athlete."
Jake Dearden training
© Markus Rohrbacher/Red Bull Content Pool
Because the movements don't require a massive amount of skill, anyone can enter
HYROX is designed to test participants' strength, endurance and overall fitness. The low entry barriers allow many gym enthusiasts to take part in HYROX, but make no mistake: the fitness race does require good overall fitness and preparedness on race day. The idea of HYROX is to offer a standardised fitness competition accessible to athletes of all levels.
What are the age groups in HYROX?
Ida Mathilde Steensgaard at the sled push: In Hyrox, smart pacing is key
© Baptiste Fauchille/Red Bull Content Pool
HYROX events feature three main race divisions – Singles, Doubles and Relay – all following the same workout format. Singles and the women’s and men’s Doubles divisions offer Open and Pro categories, while Mixed Doubles and Relay have their own standard formats. All divisions are further divided into age groups. This structure allows athletes across a wide range of ages to compete together while also ranking themselves against others in their specific age bracket, ensuring fair and inclusive competition.
These are the age brackets in the individual divisions (HYROX Open and HYROX Pro):
Age is determined on race day, with 14 total brackets ranging from youth to senior. This format includes the most finely segmented groups, ensuring you're racing among peers.
- Under 24 (16–24)
- Then in five-year increments: 25–29, 30–34, 35–39, 40–44, 45–49, 50–54, 55–59, 60–64, 65–69
- Plus senior categories: 70-74, 75–79, 80–84, 85–89
For the HYROX Doubles division, the same age brackets apply, based on the average age of both partners on race day.
HYROX Relay teams of four are classified into just two age groups, based on the team's average age.
- Under 40
- 40+
What is a HYROX workout?
The race itself is split into eight functional workout stations with eight 1km runs, and all are completed in the same order regardless of division or category. As there's no time limit, this makes HYROX open to all abilities, while there are easier and harder categories to compete in depending on your fitness and experience.
HYROX Singles Open
The easier of the two individual formats, Open is a solo event that sees each competitor complete all eight functional workout stations and 1km runs. Where it differentiates from the Pro format is the weight of equipment used during five of the eight stations.
The starting line at Hyrox
© Jesper Gronnemark/Red Bull Content Pool
HYROX Singles Pro
The hardest format in HYROX, the pro division sees individuals tasked with shifting huge weights at each functional fitness station. Pro athletes can qualify for the Elite 15 through a points-based ranking system calculated over a rolling 365-day window. The Elite 15 brings together the top-ranked athletes at several events throughout the season, with World Championship places available at each race.
HYROX Doubles
The Doubles division can be taken on as an all-women, all-men or mixed team – although in a mixed event, the weights are the same as those in the women's Singles pro category. While both members of the Doubles team have to complete all eight of the runs, they can share the work at the functional fitness stations, making it arguably easier than the equivalent Singles event, as there's some opportunity to rest and recover between efforts.
Jake Dearden and Marc Dean cross the line to claim the HYROX doubles title
© Baptiste Fauchille/Red Bull Content Pool
HYROX Pro Doubles
The harder category of the Doubles division, the pro class sees the weights upped in line with the Singles pro category.
HYROX Relay
Relay is the most beginner-friendly HYROX division and is a great way for first-timers to get a taste of the action before moving on to Doubles or Singles events. Completed in teams of four, each team member needs to complete two legs, with each leg consisting of a 1km run followed by a functional workout station.
The four-person relay is a brilliant way to get started in HYROX
© Baptiste Fauchille/Red Bull Content Pool
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