Training
What is HYROX?
Updated · Rivo
HYROX® is a fitness race of eight 1 km runs, each followed by a workout station, always in the same order: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges and 100 wall balls. In the 2025/26 season the middle athlete racing alone finished in 1:29:42, and half of them took between 1:19:11 and 1:43:35.
The race is the same wherever it is held, so every finish can be compared with every other, give or take a few percent for the course. Every time on this page comes from 702,095 public HYROX results from 98 venues in the 2025/26 season. Below: how a race works, the loads in kg and lb, how long it takes, the divisions, who races, how hard it is, and how to start training.
How does a HYROX race work?
You run 1 km, complete a station, and repeat that eight times. The clock never stops: your finish is the eight runs, the eight stations and every move between them in the roxzone, the transition area between the run and each station. Every station has a judged standard: the chest touches the floor on each burpee and both feet take off together on the jump, the back knee touches the floor on each lunge, the whole sled crosses the line, and every wall ball needs a full-depth squat and has to hit the target.
| Station | Women | Men |
|---|---|---|
| 1. SkiErg 1000 m | – | – |
| 2. Sled push 50 m | 102 kg 225 lb | 152 kg 335 lb |
| 3. Sled pull 50 m | 78 kg 172 lb | 103 kg 227 lb |
| 4. Burpee broad jumps 80 m | – | – |
| 5. Row 1000 m | – | – |
| 6. Farmers carry 200 m | 2 × 16 kg 2 × 35 lb | 2 × 24 kg 2 × 53 lb |
| 7. Sandbag lunges 100 m | 10 kg 22 lb | 20 kg 44 lb |
| 8. Wall balls 100 reps | 4 kg 9 lb | 6 kg 13 lb |
The standard Open loads, sled included. A 1 km run comes before every station. The sled runs 4 × 12.5 m lengths; the wall-ball target is 2.7 m (8 ft 10 in) for women and 3 m (9 ft 10 in) for men. The SkiErg, burpee broad jumps and row carry no load.
| Part | Women | Men |
|---|---|---|
| SkiErg 1000 m | 5:18 | 4:35 |
| Sled push 50 m | 2:56 | 3:07 |
| Sled pull 50 m | 5:48 | 4:59 |
| Burpee broad jumps 80 m | 6:45 | 5:36 |
| Row 1000 m | 5:32 | 4:53 |
| Farmers carry 200 m | 2:19 | 2:11 |
| Sandbag lunges 100 m | 5:13 | 5:20 |
| Wall balls 100 reps | 6:51 | 7:11 |
| All eight runs, 8 × 1 km | 46:45 | 41:35 |
| Roxzone (transitions) | 8:05 | 7:27 |
| Finish | 1:36:19 | 1:27:52 |
Medians of 98,478 Open women’s and 174,215 Open men’s results with all 16 splits, HYROX season 2025/26. Medians of the parts don’t add up to the median finish.
Running is the biggest single part of the race: 47% of the average Open man’s finish and 48% of the average Open woman’s. The eight stations take 44% and 43%, and the roxzone about 9%, which is why a strong runner with weak stations, or a strong lifter who can’t run, both leave time on the floor. Wall balls come last and take longest: a median of 7:11 for Open men and 6:51 for Open women.
How long does HYROX take?
About an hour and a half for a single racer. The median Open man finished in 1:27:52 and the median Open woman in 1:36:19; across Open and Pro, one single racer in four finished under 1:19:11 and one in ten took longer than 2:00:09. Doubles teams finish sooner, because two people share each station: the median mixed team took 1:23:04.
| Division | Finishers | Top 10% | Top 25% | Median | Average |
|---|---|---|---|---|---|
| Open men | 174,215 | 1:10:34 | 1:17:47 | 1:27:52 | 1:31:49 |
| Open women | 98,478 | 1:18:39 | 1:26:01 | 1:36:19 | 1:40:31 |
| Pro men | 34,004 | 1:05:27 | 1:11:48 | 1:20:52 | 1:24:22 |
| Pro women | 16,119 | 1:10:38 | 1:17:14 | 1:26:48 | 1:30:41 |
| Men’s Doubles | 106,408 | 1:03:26 | 1:08:53 | 1:16:11 | 1:18:32 |
| Women’s Doubles | 111,895 | 1:14:26 | 1:20:25 | 1:28:12 | 1:30:39 |
| Mixed Doubles | 121,546 | 1:08:24 | 1:14:53 | 1:23:04 | 1:25:29 |
| Men’s Pro Doubles | 24,307 | 58:38 | 1:03:22 | 1:09:49 | 1:12:04 |
| Women’s Pro Doubles | 14,488 | 1:06:50 | 1:12:25 | 1:19:55 | 1:22:43 |
| Men’s Relay | 182 | 1:05:24 | 1:13:54 | 1:25:56 | 1:26:53 |
| Women’s Relay | 165 | 1:23:21 | 1:29:31 | 1:39:03 | 1:39:20 |
| Mixed Relay | 264 | 1:14:59 | 1:24:18 | 1:33:16 | 1:33:53 |
HYROX season 2025/26: 702,095 results from 98 venues with all 16 splits. Cells under 50 results are left blank (–).
The table shows both kinds of average: in every division the mean sits above the median, pulled up by the slowest finishers. For the same table by age group, and what counts as a good time, see what a good HYROX time is. The venue moves times too, by a few percent either way: the fastest and slowest HYROX courses ranks every one.
What are the HYROX divisions?
- Open is the standard race and the biggest field: 174,215 Open men’s and 98,478 Open women’s results in 2025/26.
- Pro is the same race with heavier loads, below. It drew 16% of single racers. Pro medians are faster than Open ones, 1:20:52 for men and 1:26:48 for women, because the athletes who choose Pro are faster, not because the work is lighter.
- Doubles is a pair racing together: both athletes run every 1 km, and the pair splits each station however they like. Men’s, women’s and mixed teams made up 48% of all results, the largest share of the field.
- Pro Doubles pairs race in a division of their own; the median men’s team finished in 1:09:49 and the median women’s team in 1:19:55.
- Relay teams share one race between them; it is the smallest field, 611 results.
- Adaptive divisions race too; their results are not published here.
| Station | Women | Men |
|---|---|---|
| Sled push 50 m | 152 kg 335 lb | 202 kg 445 lb |
| Sled pull 50 m | 103 kg 227 lb | 153 kg 337 lb |
| Farmers carry 200 m | 2 × 24 kg 2 × 53 lb | 2 × 32 kg 2 × 71 lb |
| Sandbag lunges 100 m | 20 kg 44 lb | 30 kg 66 lb |
| Wall balls 100 reps | 6 kg 13 lb | 9 kg 20 lb |
Standard Pro loads, sled included. Pro women throw to the 2.7 m (8 ft 10 in) target and Pro men to 3 m (9 ft 10 in). Every Pro load is heavier than Open: the Pro women’s sleds carry the Open men’s loads.
Who races HYROX?
People of almost every age. Women made up 35% of single racers in 2025/26, and more than one in four Open racers was 40 or older: 29% of Open men and 25% of Open women. The results run from the 16–24 age group to 75–79, and 2,495 Open finishers were 60 to 64.
Because the race is half running and half stations, it rewards all-round fitness rather than one specialty. Runners have to move sleds and throw 100 wall balls; lifters have to run eight kilometres between their stations. Most people race Open, alone or with a partner in Doubles.
Is HYROX hard?
Mostly it is long: the middle single racer works for 1:29:42 without a break, and the race gets harder as it goes. The last run is the slowest of the eight at every finish level: the median Open man ran run 2 in 4:47 and run 8 in 5:52, the median Open woman 5:30 and 6:30. How much slower depends on the start. Open men who finished in 85 to 90 minutes lost 1:02 on run 8 against run 2; men who finished in 110 to 115 minutes lost 2:14.
Can a beginner do HYROX?
Yes. Finishing takes steady work for an hour and a half to two hours, not speed, and you will not be alone at the back: one Open man in ten took longer than 1:57:33, and one Open woman in ten longer than 2:07:31. Public results don’t mark anyone’s first race, so no table can give a true beginner’s median. The fair benchmark for a first race is the median for your division, sex and age group.
What is a first HYROX race like?
You run your first kilometre and enter the roxzone for the SkiErg. From there it is run, station, run, with every transition on the clock: the median Open man spent 7:27 in the roxzone and the median Open woman 8:05. Judges watch every station, and a rep that misses the standard doesn’t count. The race ends on the 100th wall ball.
Three things decide how a first race feels. Start the first run at a pace you could hold for all eight: across the results, the slower the finisher, the harder they started against their own pace and the more they lost on run 8. Respect the sled pull: 50 m of it took the median Open woman 5:48, longer than her 1000 m on the SkiErg (5:18), and the median Open man 4:59 against 4:35. And save something for the end, where 100 wall balls wait after the eighth run.
How do you train for a first HYROX?
Train what the race is made of, in the proportions it is made of. Running is the limiter, so run at least three times a week. Once a week, run 1 km straight off a station, because running on tired legs is the skill the race tests. Work your two weakest stations in four-week blocks instead of all eight every week, keep the long run at least 48 hours away from a sled session, and never put a quality run on the day after heavy legs. A full race simulation eight weeks out and a half simulation three weeks out show where you stand; then cut volume by about 40% two weeks out and 60% in race week.
You don’t need a HYROX gym. Every station has a stand-in: no sled, push a loaded plate or walk backward with weight; no SkiErg, row or ride a bike; no wall ball, do dumbbell thrusters; no sandbag, lunge with dumbbells. There is more in how to train for HYROX. To see where you would start, Rivo’s free Number predicts your finish from a 5 km time and your sled push and sled pull times, with the range it could land in, and names the station costing you the most time.
If you have a race booked, the race guides give that venue’s own numbers, starting with HYROX Boston.
How these numbers were made
- Source: 702,095 public HYROX race results from 98 venues in the 2025/26 season, read through pyrox-client, an independent open-source client, and loaded on 2 September 2026. Only results with all 16 splits and a finish between 40 and 300 minutes count, the same rows Rivo ranks athletes against.
- Medians and percentiles, unless a table says average. Doubles and relay times are team times. A group with fewer than 50 results shows no times, and Adaptive results are not published.
- Loads and standards are the standard HYROX race format for singles, converted to pounds and rounded to the nearest pound.
- Nothing here describes one athlete. No names and no single result: only counts and percentiles of groups.