The HYROX Racing Format
There are now more than 70 HYROX races in more than 20 countries – and that number is growing each year . The HYROX race comprises of 8x1km runs with eight workout stations splitting them . The standardised racing format is almost always in an indoor arena or stadium , with the running loops around an internal workout zone from functional fitness stations one to eight . The requirements are always exactly the same , in the same order , for each HYROX :
1 . |
1km Run |
2 . |
1000m Ski Erg ( on Concept2 Ski Erg ) |
3 . |
1km Run |
4 . |
50m Sled Push ( 102kg to 202kg *) |
5 . |
1km Run |
6 . |
50m Sled Pull ( 78kg to 153kg *) |
7 . |
1km Run |
8 . |
80m Burpee Broad Jump |
9 . |
1km Run |
10 . |
1000m Row ( on Concept2 Rower ) |
11 . |
1km Run |
12 . |
200m Kettle Bells Farmers Carry ( 16kg to 32kg *) |
13 . |
1km Run |
14 . |
100m Sandbag Lunges ( 10kg to 30kg *) |
15 . |
1km Run |
16 . |
100 / 75 ** reps Wall Balls ( 4kg to 9kg *) |
* Weights vary by category . |
** Reps vary by category |
Some HYROX races around the world have well over 2000 participants , and the average time across all categories taken to complete a HYROX event is 1.5 hours , with the top elite athletes finishing the races in less than an hour . Participants can choose between a variety of racing categories , from Singles to Doubles and Relays , including same sex and mixed teams . There are also Open and Pro divisions that differ in weights per station , as well as different age categories , making the sport accessible to all athletes .
In the Singles division , the age groups for competition are : 16-24 , 25-29 , 30-34 , 35-39 , 40-44 , 45-49 , 50-54 , 55-59 , 60-64 , 65-69 and 70 +. ( The HYROX Pro Division ’ s last age group is 65 +). For the Doubles competition , the age groups are as follows : 16-29 , 30-39 , 40-49 , 50-59 , 60 +
The HYROX World Champs is held annually in June , with qualification coming from podium positions at global events , and this year will be the first time that countries will compete against each other in relay format . South Africa ’ s first global race is in Cape Town on the 21st September 2024 , with specific details of a Johannesburg race in November 2024 and a Durban race in early 2025 still to be confirmed .
Global partners of HYROX are PUMA for merchandise and footwear , Red Bull as energy drink partner , and the equipment used is from Centr Fitness .
Give HYROX Racing a Try
Look out for events like HYROX United or HYROX PFT ’ s at local HYROX Affiliated Gyms , with both being open days for non-members to come test themselves in a fun and community-based atmosphere . HYROX United is a toned-down race simulation at differing percentages of race distance , while HYROX PFT a global ranking system Physical Fitness Test , and points you towards what category of HYROX racing you should be entering .
For more info on HYROX in South Africa , go to www . hyroxsa . com , or check out the global HYROX website at www . hyrox . com . You can also contact the author via Instagram @ cameroncleaver for any HYROX-related questions , more advanced training programmes , or advice on HYROX race categories or best shoe selections .
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