Training Hub
HYROX
The World Series of Fitness Racing. 8 km of running, 8 functional workout stations. Train for the hybrid fitness competition that's taking the world by storm.
THE RACE FORMAT
1 km run between each station. 8 stations. 8 km total running.
SkiErg
1000m
Full-body cardio using ski ergometer
Sled Push
50m
Push weighted sled across the floor
Sled Pull
50m
Pull weighted sled using rope
Burpee Broad Jump
80m
Burpees with forward jump progression
Rowing
1000m
Rowing ergometer sprint
Farmers Carry
200m
Carry kettlebells for distance
Sandbag Lunges
100m
Walking lunges with sandbag
Wall Balls
100 reps
Squat and throw medicine ball
RACE DIVISIONS
Open
Standard weights and full distance. The classic Hyrox experience.
Men: Heavier weights | Women: Standard weights
Pro
Elite division with heavier weights for competitive athletes.
Men: Heaviest weights | Women: Heavier weights
Doubles
Team of two alternating between running and workout stations.
Same weights as individual divisions
Relay
Team of four with each member completing two stations.
Same weights as individual divisions
TRAINING PLANS
Coming SoonFirst Hyrox Training Plan
Build fitness for your first event
Hyrox Race Prep
8-week race-specific training block
Pro Division Training
Elite-level preparation
STATION GUIDES
Coming SoonSkiErg Technique
Maximize power, minimize fatigue
Sled Push & Pull Strategy
Efficient movement patterns
Wall Ball Pacing
How to approach 100 reps
Transition Tips
Save seconds between stations
READY TO RACE?
Apply for a free Hyrox race entry through OWF.