HYROX

A fitness race combining 8km of running with 8 functional workout stations. Think gym meets race day.

In this guide

BasicsRace DayWho's It ForGearFormatsTipsPaceRacesFAQ

HYROX Basics

A fitness race that combines running with functional workout stations. The format is the same at every race in the world — you alternate between running segments and functional workouts, repeated across the full race.

HYROX is a great hybrid race. It combines the best of both worlds with functional fitness and running — and it rewards people who train across both disciplines.

Beginner Format
8km running + 8 workouts
Beginner finish time
90 to 130 minutes
Entry difficulty
Moderate
Recommended training
8–16 weeks

What it takes

LowHigh

Endurance

Strength

Impact on body

Cost to begin

What race day feels like

Organized chaos, high energy

High energy, stadium or convention center venues with loud music and hundreds of athletes across every division. It's organized chaos in the best way — you're always near other athletes, which pushes you even when you don't want to be pushed.

Is it for you

Best fit for

People who train regularly and want a competitive outlet that rewards being a hybrid athlete. Strong fit if you lift, do CrossFit, or run but want more than just miles.

Gear

What you need

Running shoes, gym access, and a training plan. Finding a HYROX affiliate gym that has the equipment and can teach you the movements is worth the effort. The barrier to entry is lower than it looks.

Recommended starting point

HYROX Relay or Doubles

Split the workouts with a partner or team before committing to a solo race. You still get the full race experience — the venue, the atmosphere, the finish line — but you’re suffering through the hard stations together. That shared misery has a way of turning into your favorite race memory.

Phil

Founder's take · Phil Tarnowski

“Before HYROX, I’d lifted, run half marathons, and done sprint triathlons. I heard about HYROX, which was a natural fit for my competitive team sports background, years in the gym, and a need for more than just miles. It was a race that combined lifting and running in a very fun, and challenging way.”

Popular HYROX Race Formats

Solo
Individual

The full race, by yourself. All 8km of running and all 8 workout stations.

Doubles
2 people

You and a partner split the functional workouts — each person completes half the stations. Both athletes run every running segment together.

Relay
4 people

A team format where each person owns specific stations. Great for groups who want the race experience with less individual load.

HYROX Training Tips

Run on tired legs

HYROX demands that you do lifting movements after running, so you need to train that way. Run 1k, practice a workout, then run again — that’s what race day actually feels like. Most first-time HYROX athletes don’t practice doing these consecutively, and the impact of not having fresh legs on both running and workouts catches them off guard.

Find an affiliate gym

Finding a HYROX affiliate gym and a professional to guide you will go a long way in learning the correct movements. If you already lift and run regularly, 6–10 weeks of HYROX-specific training will likely be enough. If you’re newer, give yourself longer. The gym you join will help guide you.

HYROX Pace Calculator

Explore the pace you need to hit to reach your hyrox goal finish time. Endurance Grid's hyrox pace calculator will help you better understand what finish times equate to specific paces to help you plan your race accordingly.

Plan Your Pace

Find a HYROX race near you

Enter a city or ZIP to see the closest upcoming HYROX races to line up for.

Upcoming HYROX races

PSYKO FIT HYROX WEEKEND
5675 Power Inn Road Suite D, Sacramento, CA
Sep 5–6
Sat–Sun
C26 HYROX TRAINING CLINIC
C26 Hub, Overland Park, KS
Oct 9–11
Fri–Sun
Waypoint Athletics HYROX Simulation
500 Galleria Dr, Johnstown, PA
Oct 10
Sat
HALLOWEEN HYROX RACE SIM
110 Edinburgh St. SW, Roanoke, VA
Oct 31
Sat
PEAK HYROX: DOUBLES SIMULATION
5000 BLUE MOUNTAIN ROAD, Missoula, MT
Dec 5
Sat
View all HYROX races →

HYROX FAQ

What is HYROX?
HYROX is a fitness race that combines 8 segments of running (1km each, for 8km total) with 8 functional workout stations. The format is the same at every event in the world, which makes results directly comparable between races.
How long does a HYROX race take?
It depends. The top athletes in the world can finish in under an hour. Other HYROX athletes finish anywhere from 1 to 2.5 hours. Total race time depends on running pace and how efficiently you move through the workout stations.
How do I train for HYROX?
HYROX training combines running with strength and conditioning work that mirrors the eight workout stations: sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls, and ski erg. A typical training block is 8–16 weeks. Many athletes train at HYROX affiliate gyms that have the specific equipment used on race day.
What gear do I need for HYROX?
Running shoes and athletic clothing are the basics. Most athletes wear a pair of versatile cross-training or running shoes that can handle both indoor or outdoor running and the workout stations.
Is HYROX good for beginners?
HYROX is approachable to most, but I would recommend complete beginners train for a 5K first. Going from couch to HYROX will take some time. HYROX offers multiple divisions and formats — including Doubles (two-person) and Relay (four-person) — which does lower the barrier to entry. Complete beginners should likely train for a 5K and add basic strength training, and then transition into a relay or doubles event.
How do I plan my pace for hyrox?
Endurance Grid's hyrox pace calculator can help you track pacing for any hyrox distance. It will help you track your goal time, pace by split, and split time.

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