HYROX is a fitness race. Every HYROX race follows the same format worldwide: eight 1-kilometer runs (about 0.62 miles), each followed by a functional workout station. It rewards people who have the cardio and strength endurance to keep moving efficiently under fatigue, which is a different skill than just running fast or lifting heavy.
Orangetheory workouts are built to develop that same skill. Every class moves you between treadmill intervals, rowing, and floor-based strength work, with your heart rate visible throughout. You're constantly transitioning between cardio and strength while learning to keep your heart rate under control, which mirrors the demands of a HYROX race from start to finish.
HYROX Breakdown: Race Format
The race begins with a 1-kilometer run, followed by a station, repeated eight times.
The eight stations, in order:
SkiErg, 1,000 meters
Sled Push, 50 meters (weight varies by division)
Sled Pull, 50 meters (weight varies by division)
Burpee Broad Jumps, 80 meters
Rowing, 1,000 meters
Farmers Carry, 200 meters (weight varies by division)
Sandbag Lunges, 100 meters (weight varies by division)
Wall Balls, 100 reps (weight varies by division)
Race Divisions
HYROX offers four divisions, each with gender-specific weight standards: Open, Pro, Doubles, and Relay.
Open is the standard format and the most common choice for first-time participants. Pro follows the same race format but with heavier weights. Doubles is a two-person team division where partners share the workload, while Relay splits the race across a four-person team. The weights used at each station vary by division and gender (see chart).
How long does a HYROX race take?
There's no time limit. Most finishers complete the race in about an hour and a half, and elite athletes finish in roughly 55 to 75 minutes. Pacing across all eight runs matters more than speed on any single one, since more than half of total race time is spent running.
Is HYROX hard?
Most of a HYROX race sits at a high to very high intensity. It's less about any one station being unbeatable and more about whether you can still move well throughout the entire race, not just the first few stations.
Want to see how to train for it?
Never done a race like this before?
See HYROX for Beginners.
Frequently Asked Questions
What is HYROX?
HYROX is a global indoor fitness race combining 8 kilometers of running, split into eight 1-kilometer segments, with eight functional workout stations, completed in a fixed sequence identical at every event worldwide.
What are the eight HYROX stations?
In order: SkiErg (1,000 meters), Sled Push (50 meters), Sled Pull (50 meters), Burpee Broad Jumps (80 meters), Rowing (1,000 meters), Farmers Carry (200 meters), Sandbag Lunges (100 meters), and Wall Balls (100 reps).
Is there a time limit for a HYROX race?
No. There's no official time limit, and athletes complete the race at their own pace.
How long does it take to finish a HYROX race?
Average finish times run around an hour and a half for recreational athletes, with elite competitors finishing in roughly 55 to 75 minutes.
What's the difference between HYROX Open and Pro?
Open is the standard division with lighter station weights, and it's where most participants race. Pro uses heavier station weights and is aimed at more advanced athletes.
Do you need to be a runner or a lifter to do HYROX?
Neither alone is enough. HYROX tests whether you can perform strength endurance work while already tired from running, so it rewards people who train both instead of specialists in just one.
Where to go from here
Want the training breakdown?
The Orangetheory Training Approach for HYROX
Want workout-by-workout detail?
Hyrox Workouts
Race on the calendar?
Race Prep
Never done a group fitness class?
Hyrox for Beginners
Want the overview?
Hyrox Hub
Ready to train?
Find a Studio
