Unofficial Race Guide

The Home OF Hyrox

The ultimate test of fitness. Mastery requires a complete hybrid engine.

Season 25/26 Intel LIVE FEED
Upcoming Event LOADING... --/--/----
Pro Men 53:22
Pro Women 58:03
Analyzing Season Data...
EFECTIV Nutrition
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EVT-01
0 +

GLOBAL EVENTS

SEASON 24/25

+15% ↗
EVT-01
0 K

ATHLETES

REGISTERED

+42% ↗
ATH-02
0 k

PARTNER GYMS

PARTNER GYMS

+28% ↗
GYM-03
0 %

COMPLETION

finisher rate

STABLE
THREAT ANALYSIS

DON'T LET FUEL BE THE
FAILURE POINT.

The difference between a PB and a DNF often comes down to fueling strategy. Our protocol targets the three critical failure points of Hyrox racing: Glycogen Depletion, Electrolyte Imbalance and Delayed Recovery.

EFECTIV® NUTRITION
SHOP FULL RANGE
THREAT DETECTED
ID: 01X

System Crash

FAILURE PROBABILITY
80%
> SCENARIO_LOG

The dreaded 'Bonk' at Station 6. Power drops and pace collapses. Your ATP stores are empty.

5g CREATINE
Countermeasure

HYBRID CREATINE

£19.99

USE DAILY FOR MAXIMUM PERFORMANCE

Creatine
electrolytes
improve endurance
muscle support
THREAT DETECTED
ID: 02X

MUSCLE FAILURE

FAILURE PROBABILITY
100%
> SCENARIO_LOG

Quad cramps on Sleds. Hamstring spasms on your next run. DNF risk.

400mg sodium
Countermeasure

EFECTIV HYDRATION

£14.99

STAY HYDRATED

optimise hydration
fluid balance
cramp prevention
enhance recovery
THREAT DETECTED
ID: 03X

Catabolic State

FAILURE PROBABILITY
60%
> SCENARIO_LOG

Post-race inflammation. Delayed recovery time implies missed training.

23g PROTEIN
Countermeasure

EFECTIV WHEY

£59.99

DRIP FEED OF AMINO ACIDS

QUALITY PROTEIN
Fast delivery
Gut Friendly
Low sugar

DID YOU KNOW?

WHAT DOES HYROX STAND FOR?

HYROX isn’t an acronym — it’s a brand name created by merging “HYBRID” and “ROCKSTAR.”
The name captures the essence of the sport: a hybrid blend of endurance running and functional fitness movements.

THE ORIGIN

EST. 2017 COURSE MAP

The Legacy Run

From 650 athletes in Hamburg to a global movement. Trace the evolution of the World Series of Fitness Racing through the years.

Tap dates on track to reveal intel
RUN COURSE RUN COURSE SKI PUSH PULL BBJ ROW CARRY LUNGE WALL 2017 2018 2019 2021 2023 2025
Total Athletes
500k+
LIVE SEASON DATA

Participation Velocity

2017
2018
2019
2021
2023
2025

RACE PREDICTOR

Race time

What's Your Finish Time?

Pacing is the #1 variable in the race. Use this calculator to estimate your finish time based on your running pace and strength bias.

  • 8km Total Running Volume
  • Roxzone Efficiency Factor
Run Pace (min/km)
5:00 /km
Race Experience
Athlete Bias

Balanced engine

Estimated Finish Time
01:27:00
Run Total 8 x 1km
40m
Stations Functional Work
40m
Roxzone Transitions
7m

Coach's Intel: The 'Lifter' profile assumes you gain time on Wall Balls and Sleds. The 'Runner' profile assumes you are faster between stations but suffer more fatigue on heavy pushes.

TERMINOLOGY

GLOSSARY

The Hyrox Dictionary

Master the lingo before you hit the start line. Understanding these terms is the first step to a penalty-free race.

Roxzone

The transition zone in the center of the arena. Athletes pass through here between running laps and workout stations. Minimizing time here is a key strategy for a faster overall time.

Compromised Running

The specific sensation of running with heavy legs immediately after a strength station (like Sled Push or Lunges). Training to run while fatigued is the core of Hyrox prep.

Chip Time

Your personal race time measured from when you cross the start mat to when you cross the finish mat. This is different from 'Gun Time' which starts when the wave starts.

Sled Push

Station 2. Athletes push a heavy sled for 50m. Weights vary by division: 102kg (Women), 152kg (Men/Women Pro), 202kg (Men Pro).

Burpee Broad Jump

Station 4. Athletes must drop chest-to-floor, pop up, and jump forward. The jump distance covers the 80m track.

Wall Balls

Station 8. The final workout. Squatting and throwing a weighted ball to a target (6kg/9kg). 75 or 100 reps depending on division. Often the hardest mental test.

Open Division

The standard category for the majority of participants. Challenging weights but accessible to fit individuals. The largest field of athletes.

Pro Division

Heavier weights for experienced athletes. Recommended for those with a strong strength background or previous competitive experience.

Doubles

A 2-person team format. Both athletes run the full 8km together, but split the workout station reps however they choose (e.g., one person does 50 wall balls, then switches).

"The race is not won on the run, but it is certainly lost in the Roxzone."

Hyrox Mantra

THE WORKOUT

Protocol Builder V.3.0

Logic-Based Training Engine

Our Protocol Builder uses a static algorithmic engine to construct balanced training weeks based on your division and training frequency. No random guessing—just proven Hyrox programming principles.

System Configuration

Control
Deck

Offline
System Online

Protocol Pending

Awaiting variable inputs via control deck

THE WORKOUT

  • › Pace Yourself: The race is won in the second half.
  • › Form First: Avoid penalties. A 'no-rep' wastes energy.
  • › Roxzone Efficiency: Keep moving. Transitions count towards your total time.
  • › Hydrate Smart: Sip water during the early run laps, don't gulp.
  • › Breathe: Reset your breathing rhythm on the rower and before big lifts.

The Workout

1km Run before every station. 8 Stations total.

Station 1
Start strong but don't burn out.
1

1000m Ski Erg

Start strong but don't burn out.

Station 2
152kg (Open) / 202kg (Pro)
2

50m Sled Push

152kg (Open) / 202kg (Pro)

Station 3
103kg (Open) / 153kg (Pro)
3

50m Sled Pull

103kg (Open) / 153kg (Pro)

Station 4
Chest to ground. Jump forward.
4

80m Burpees Broad jumps

Chest to ground. Jump forward.

Station 5
Reset your heart rate, find a rhythm
5

1000m rowing

Reset your heart rate, find a rhythm

Station 6
2 x 24kg (Open) / 2 x 32kg (Pro)
6

200m Farmers Carry

2 x 24kg (Open) / 2 x 32kg (Pro)

Station 7
20kg (Open) / 30kg (Pro)
7

100m Sandbag Lunges

20kg (Open) / 30kg (Pro)

Station 8
6kg (Men/Women Open) / 9kg (Pro)
8

100 Wall Balls

6kg (Men/Women Open) / 9kg (Pro)

Launch Sequence

Race Day Manifest

Outline the critical phases of your race day protocol here. Maintain focus.

T-90
MINUTES
LOGISTICS

Arrival

Secure bib, timing chip, and wristband. Locate facilities immediately.
Operational Checklist
Double knot laces
Apply anti-chafe balm
Verify timing chip
Drop Bag at Secure Check-in
T-45
MINUTES
ACTIVATION

System Prime

Elevate heart rate to Zone 2. Activate posterior chain for heavy sleds.
Operational Checklist
10 mins light jogging to flush legs
Dynamic stretching
3 x 100m strides at race pace
Activate Glutes
T-90
MINUTES
ASSEMBLY

The Tunnel

Enter the holding area. Atmosphere shifts. Focus narrows. Final gear check.
Operational Checklist
DISCARD WARM-UP LAYERS
SYNC GPS WATCH
FINAL SIP OF WATER
VISUALISE THE FIRST 1KM PACE
00:00
H-HOUR
EXECUTION

RACE START

The gun goes off. Control the adrenaline. Stick to the plan.

DO NOT SPRINT TO THE START
Settle into target run pace immediately
Breathe through nose to calm HR
Focus on your own race, not others
T+60
MINUTES
RECOVERY

Extraction & REPAIR

Medal secured. Begin immediate physiological repair protocol.
Operational Checklist
KEEP WALKING TO FLUSH LACTATE
HYDRATE WITH ELECTROLYTES
CONSUME PROTEIN/CARBS
CELEBRATE

BLOGS

Live Feed

Field Intelligence

Operational intel for hybrid athletes. Declassified strategies and gear breakdowns.

Status: Online
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