CompeteCue Series guide

Series guide

HYROX

The indoor fitness race: 8 × 1 km run, a workout station after every lap.

Indoor Indoor floor Timed 93 upcoming events in the catalogue

Overview

What it is

HYROX is an indoor mass-participation fitness race held in large exhibition halls. Everyone in the world races the same format, so times compare across events and seasons.

You run roughly 1 km, complete a workout station, and repeat eight times. Stations always come in the same order, and weights are fixed by your division.

Format

How the race works

  • 8 × ~1 km run + 8 stations, fixed alternating order
  • Station order: SkiErg · Sled Push · Sled Pull · Burpee Broad Jumps · Rowing · Farmers Carry · Sandbag Lunges · Wall Balls
  • The Roxzone is the transition area between runs and stations — entering or leaving by the wrong arch costs 2 minutes
  • Water is available at least once per Roxzone pass (drinking only)
  • There is no time limit to finish

Rules

Rules worth knowing

  • Waves are division-pure and start at regular intervals; starting in a different wave without approval is a disqualification
  • Every station must be completed in full — an incomplete or missed station, or a missed 1 km run, is a disqualification; a missed run lap costs 3–7 minutes depending on the venue
  • Gels and nutrition are allowed only if carried on you from the start — accepting anything from spectators is an outside-assistance penalty
  • Hydration packs, knee sleeves, gloves (not grips), lifting belts, wristbands and inhalers are permitted
  • Banned on course: headphones, phones, cameras, ear plugs, smart glasses
  • Chalk: event-supplied only, and only at the Sled Pull and Farmers Carry — your own chalk, or chalk anywhere else, is 2 minutes
  • Bag drop: one cabin-size bag, dropped 45–60 minutes before your race, no re-access after drop
  • Time penalties: one warning per station, then 15 s per infringement on the SkiErg, sleds, burpee broad jumps, rowing and lunges; putting the sandbag down is 15 s with no warning
  • Wrong Roxzone arch, outside assistance, pouring water over yourself and littering are 2 minutes each; spitting is 2 minutes or disqualification
  • New in September 2026: a Race Director may withdraw a racer on medical grounds, recorded as a DNF, if blood, vomit, urine or faeces poses a contamination risk

Timings

Times and start waves

  • Across 700,000+ results: men average ~1:35, women ~1:50
  • Division wave times are published ~2 weeks out; your individual start time is released ~3 days before
  • Arrive 90 minutes before your start; assemble at the start tunnel 10 minutes before

Divisions

Weights and standards by division

Men Open

  • Sled push 152 kg · sled pull 103 kg (both incl. sled)
  • Farmers carry 2×24 kg · lunges 20 kg · wall balls 100 reps at 6 kg to 3.00 m
  • Average finish ~1:35

Women Open

  • Sled push 102 kg · sled pull 78 kg (both incl. sled)
  • Farmers carry 2×16 kg · lunges 10 kg · wall balls 100 reps at 4 kg to 2.70 m
  • Average finish ~1:50

Men Pro

  • Sled push 202 kg · sled pull 153 kg (both incl. sled)
  • Farmers carry 2×32 kg · lunges 30 kg · wall balls 100 reps at 9 kg to 3.00 m
  • Average finish ~1:31 · world record 51:59

Women Pro

  • Sled push 152 kg · sled pull 103 kg (both incl. sled)
  • Farmers carry 2×24 kg · lunges 20 kg · wall balls 100 reps at 6 kg to 2.70 m
  • Average finish ~1:31 · world record 54:25

Doubles Men

  • Two athletes share the stations however they like; the resting partner stays on their feet in the marked zone
  • Both partners run every 1 km together — a gap costs 1 minute, and more than three gap penalties means no ranking (26/27 tightened the gap to 10 s)
  • Station weights use the 152/103 kg column · average finish ~1:19–1:24

Doubles Women

  • Two athletes share the stations; both run every 1 km together (gap penalty rules apply)
  • Station weights use the Women Open column
  • Average finish ~1:29

Doubles Mixed

  • One man + one woman; station work split freely, both run every 1 km together (gap penalty rules apply)
  • Station weights use the 152/103 kg column — the same as Men Open
  • Average finish ~1:25

Doubles Pro

  • Doubles rules at Pro weights (Men Pro column for men; 152/103 kg column for women)
  • Average finish ~1:18 · top 5% under 1:03

Relay Men

  • Team of four — each member runs 2 × 1 km and completes 2 stations; the split is entirely up to the team
  • Station weights use the Men Open column
  • Typical team time ~0:55–1:10 (community data — no official averages)

Relay Women

  • Team of four — each member runs 2 × 1 km and completes 2 stations; the split is entirely up to the team
  • Station weights use the Women Open column
  • Typical team time ~1:10–1:30 (community data — no official averages)

Relay Mixed

  • Two women + two men — each member runs 2 × 1 km and completes 2 stations, split freely
  • Station weights use each athlete’s Open column
  • Typical team time ~1:05–1:20 (community data — no official averages)

On the day

Logistics at the venue

  • Arrive about 90 minutes before your start
  • Water is available frequently on course
  • Carry your own fuel — no gels or food are provided on course
  • Bring: Photo ID · Registration QR code
  • Not allowed: Headphones · Phone on course · Ear plugs · Own chalk (event chalk provided) · Grips (gloves are allowed) · Cameras and smart glasses
  • Worth packing: Indoor race shoes · Heart-rate strap · Gels carried from the start (cannot accept from spectators)
  • Bag drop: one cabin-size bag, dropped 45–60 minutes before your race; no re-access after drop
  • Assemble at the start tunnel 10 minutes before your wave
  • Water available at least once per Roxzone pass — drinking only
  • Individual start time is released ~3 days before the event

Preparation

How CompeteCue helps

  • A timed countdown plan — eat, pack, buy, train, rest, travel — built around your event date.
  • Fuelling routed by your predicted finish time, never by the event brand, with safety gates for declared medical conditions.
  • Packing lists that name your own kit and respect the rules above.

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Sources

Where these facts come from

Facts verified 2026-09-28 from the organiser's published rulebooks and FAQs:

HYROX is a trade mark of its owner. CompeteCue is an independent app and is not affiliated with, endorsed by or sponsored by the event organiser.