Beginner guide
What is HYROX?
HYROX is a global indoor fitness race with one universal format: eight 1-kilometre runs alternating with eight functional workout stations. Every event — Vancouver, Toronto, London, Singapore — uses the same equipment, the same distances, and the same reps. Your time in Berlin is directly comparable to your time in Port Coquitlam.
The format at a glance
You run 1 km, complete one station, then repeat — eight times. Total race distance is 8 km of running plus roughly 2 km of station work. Most first-timers finish in 90 to 120 minutes.
- 1000 m SkiErg
- 50 m Sled Push
- 50 m Sled Pull
- 80 m Burpee Broad Jumps
- 1000 m Row
- 200 m Farmers Carry
- 100 m Sandbag Lunges
- 100 Wall Balls
Divisions
HYROX has four entry points: Open (the standard weights), Pro (heavier sleds, sandbag, and wall ball), Doubles (two athletes splitting the work), and Relay (four athletes, one station each). First-timers almost always start in Open or Doubles.
Do you need to be fit to start?
No. HYROX rewards consistency over specialty. If you can jog 5 km and you're willing to train 3 sessions a week for 8–12 weeks, you can finish a race. Our coaches scale every station for first-timers.
What to do next
Read our follow-up, How to Train for HYROX, for a week-by-week breakdown. Or jump straight into our coached program in Port Coquitlam.