What is HYROX? The fitness race explained
HYROX is a fitness race that anyone can enter. You run 1 kilometre, then do one workout station, such as rowing, pushing a sled or wall balls. You repeat that eight times. So that's 8 kilometres of running and eight exercises in total, indoors in a big hall. The course is the same all over the world, so you can compare your time with anyone, anywhere.
Below I'll explain how a race works, which stations are in it, what categories there are and how to start training. Just like I'd explain it to you in the box. We're based in Amsterdam East, and our Hybrid Endurance classes prepare you really well for a HYROX event. More on that further down.
Updated: 2026-11-04
What HYROX is and what the name means
HYROX calls itself a fitness race. It's a competition you can train for in a normal gym. You don't need any special tricks. You run, push, pull, carry, jump and throw. Those are movements your body already knows.
Everyone wears a timing chip during the race. That means your result sits next to everyone else in your category and age group, wherever they raced. Running in Amsterdam or somewhere else on the planet? The course is exactly the same.
So what does HYROX stand for? Online you'll often read that it's short for something, like "Hybrid Obstacle Race". The official HYROX site doesn't explain the name, though. So I'm not going to pretend I know. In practice the name simply means this race. And you write it in capitals.
Don't let that word "obstacle" fool you. There are no walls to climb and no mud. It's normal exercises in a fixed order, indoors.
What a HYROX race looks like: 8 km of running and 8 stations
The format is actually really simple. You run 1 kilometre and then do a station. Then you run another kilometre and do the next station. You do that eight times. You finish with the last station: the wall balls.
The order is the same at every race. That's what I like about it. You know exactly what's coming, so you can train for it very specifically. No surprises on race day.
How long does it take? On average about an hour and a half. Fast runners finish sooner, others take longer. There's no time limit. So you don't have to worry about being pulled off the course halfway.
What makes it tough isn't one single part. It's the combination. Your legs are tired from the sled, and then you just have to run another kilometre. That's the real challenge. It's also why this kind of training is called hybrid: strength and endurance mixed together.
The eight stations in order
These are the eight stations for the 26/27 season, with the distance or number of reps. Between every station you run 1 kilometre.
| No. | Station | Distance or reps | What you do |
|---|---|---|---|
| 1 | SkiErg | 1,000 metres | A ski machine. You pull two handles from overhead down towards your hips, like cross-country skiing. |
| 2 | Sled Push | 50 metres | You push a heavy sled across the floor, in lengths of 12.5 metres. |
| 3 | Sled Pull | 50 metres | You pull the sled towards you with a rope, also in lengths of 12.5 metres. |
| 4 | Burpee Broad Jumps | 80 metres | A burpee (down to the floor and back up), then a jump forward with both feet as far as you can. Repeat until you're there. |
| 5 | RowErg | 1,000 metres | Rowing on a rowing machine. |
| 6 | Farmers Carry | 200 metres | You walk with a kettlebell in each hand. |
| 7 | Sandbag Lunges | 100 metres | Walking lunges with a sandbag on your shoulders. |
| 8 | Wall Balls | 100 reps | You squat down low with a medicine ball and throw it up to a target on the wall. |
You'll sometimes read that it's 75 or 100 wall balls. According to the rulebook for the 26/27 season, it's 100.
How heavy the sled, kettlebells, sandbag and ball are depends on your category. And that can change from season to season. You'll find everything in one place in HYROX weights and distances per category. Want to know what to focus on at each station? Read HYROX exercises: the eight stations in order.
Categories: Open, Pro, Doubles and Relay
Not everyone races the same way. There are different categories, so there's something for almost everyone.
- Open: the standard. This is where most people race, including on their first go.
- Pro: the same course, but with heavier weights. For people who've already trained a lot.
- Doubles: you race as a pair and split the work between you. Nice if you'd rather not do it on your own.
- Relay: a team of four. Everyone does part of the race.
Which categories are on offer at a race can change per season. So check the official site before you sign up.
My advice for your first time: pick Open or Doubles. Racing as a pair is more fun and feels less daunting. You can read exactly how that works in HYROX Doubles: how the race works as a pair.
Who HYROX is for
Honestly, for a lot more people than you'd think. You don't need to qualify and there's no time limit. There are age groups from 16 to 70-plus. And there are no complicated lifts in it. You can learn every single station.
But let's be honest: it isn't easy. Keeping going for an hour and a half asks a lot of you. If you're not training yet, give yourself time to build a base first. Then your first race becomes a great day out instead of a fight.
What I really like about it: it's a goal with a date. After work the sofa often wins, and next week turns into next month. With a race in your calendar, it's just that bit easier to keep showing up. Looking for a race close to home? Read HYROX Amsterdam: dates, course and preparation.
Got complaints, an injury or doubts about your health? Talk to your doctor or physio first. A coach can then adapt the exercises to you.
How to prepare
So what is HYROX training, really? It's simply hybrid training. You train running and strength in the same week, and often in the same session. I'd start with these four things.
- Build your running fitness. Those 8 kilometres are the biggest part of your race. Start easy. Run more often first, and only then run faster.
- Get stronger in your legs and core. The sled, the lunges and the wall balls are all about your legs. Squats and lunges in your training really help here.
- Practise running when you're already tired. Go straight into a run after a hard exercise. That teaches you to find your pace when your legs feel heavy.
- Learn the technique for each station. Good rowing technique or smart carrying with kettlebells saves you loads of energy. Get it right first, then get it fast.
The most common mistake? Only running, or only lifting in the gym. You need both. The second mistake is wanting too much too soon. Build up steadily and plan rest days too. That's what makes you stronger, not wrecking yourself every day.
How to fit all this into your week is in HYROX training: how to train for your first race. Want a plan with a clear start and finish? Have a look at the HYROX training plan. And for concrete sessions, I've put together ten HYROX workouts for you.
Hybrid Endurance at CrossFit Zeeburg
At CrossFit Zeeburg in Amsterdam East we run Hybrid Endurance classes: strength and conditioning in one class, with a coach keeping an eye on you. Our Hybrid Endurance classes prepare you really well for a HYROX event. We're not an official HYROX gym. You don't need one either, because the race is open to everyone.
The classes are on Tuesday from 18:00 to 19:00, on Wednesday from 13:00 to 14:00 and from 20:00 to 21:00, and on Sunday from 12:00 to 13:00. You can read more about how a class works on the page about hybrid training in Amsterdam East.
No base yet? That's fine. You just start at the beginning. Every exercise is scaled, so you train at your level. You don't have to write your own programme. You just show up, and we sort out the rest.
Ready for your first HYROX? Build the base first.
With Your Strong Start you build the foundation a HYROX race runs on: strength, fitness and good technique. You train with guidance and a coach watches you in every session. After that, you keep building towards your first race on a solid base.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
4.9 out of 5 on Google · 153 reviews
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€99 one-off · 12 sessions · personal guidance · no membership
No experience needed. No programmes to figure out. No subscription quietly running on.
Frequently asked questions
Do you need to qualify for HYROX?
No. You sign up for a race and you take part. There's no time limit either, so you can go at your own pace.
Is HYROX an obstacle race?
No. There are no mud pits or walls to climb. You race indoors in a hall, and the stations are normal exercises you'd also do in a gym.
Can I do HYROX if I'm not a good runner?
Yes. You don't need to be a fast runner. It is smart to build your running fitness steadily, because you run 8 kilometres in total. Rather not do it alone? Pick Doubles or Relay.
What should I wear for HYROX?
Normal sportswear you can move well in, and shoes you like running in. My tip: train a few times in exactly the kit you want to race in. Then nothing catches you out on the day.
Will classes at CrossFit Zeeburg help if I want to do a HYROX?
Our Hybrid Endurance classes prepare you really well for a HYROX event. In our other classes you get stronger and fitter, which also comes in handy in a race. We're not an official HYROX gym, but you don't need one to take part.