Hyrox — Stations, Distances & Official Weights
What is Hyrox?
HYROX combines endurance and functional strength into one standardized race: run 1 km, complete a workout station, and repeat this sequence eight times. The result is a demanding, repeatable test of fitness that rewards pace, power and consistency.
Events take place in large indoor arenas that create an electrifying, stadium‑like atmosphere — spectators cheer every step, and athletes compete on an even playing field because the format and stations are identical worldwide.
- Standardized format: Same stations and sequence globally so results are comparable.
- Stadium atmosphere: Big indoor venues with spectator support and event production.
- Accessible progressions: Divisions and weights scale so both newcomers and elites can compete.
Note: weights can vary by division (Pro / Open / Masters / Teams). Confirm any weight requirements with the official Hyrox rulebook or event organiser before competing.
Training & Local Competitions
Competitive.Fit offers structured HYROX-focused training classes that develop the run + station rhythm, strength for implements (sleds, sandbags, farmers), and event pacing. Classes follow progressive programming so athletes improve safely and consistently.
Our training sessions are coached by experienced instructors who break down station technique, provide scaled options, and run mock efforts so you arrive at events prepared. Check the Competitive.Fit schedule for class times, sign-up details, and coach bios.
- Class types: Technique sessions, strength builder, and race‑pace simulations starting with the Fundamentals and progressing to Performance.
- Local competitions: Competitive.Fit hosts and promotes community HYROX-style events and ladder meets — great for first-timers and seasoned competitors alike.
- Sign-up & support: Register for classes and local competitions on the Competitive.Fit site; coaches and volunteers help with warm-ups, rules, and event-day flow.
For full schedule and event listings visit the Competitive.Fit schedule and events pages, or contact your local Competitive.Fit gym for upcoming competitions and registration.
Official Station Weights / Info
| Station | Distance / Target | Action | Men | Women | Notes |
|---|---|---|---|---|---|
| 1 km Run | 1 km | Run 1,000 meters | — | — | Cardio leg between each stations |
| SkiErg | 1000m | Ski Erg | — | — | — |
| Sled Push | 12.5m x 4 | Push sled | 152kg+Sled | 102kg+Sled | — |
| Sled Pull | 12.5m x 4 | Pull sled | 102kg+Sled | 78kg+Sled | — |
| Burpee Broad Jump | 80m | Burpee + forward broad jump sequence | — | — | Bodyweight movement |
| Row | 1000m | Row | — | — | — |
| Farmers Carry | 200 m | Carry | 24kg | 16kg | — |
| Sandbag Lunges | 100 m | Walking lunges with sandbag | 20kg | 10kg | — |
| Wall Balls | 9'/10' | Wall ball shots to target | 6kg | 4kg | — |