hyrox competition workout

Hyrox Competition Workout: Full Breakdown

HYROX® races follow a fixed format: 8 x 1km runs plus 8 functional stations. Here's exactly what happens on race day, from chip timing to Roxzone transitions.

RepzHYROX Training Engine

·March 26, 2026·Updated September 19, 2026·3 min read

Ink illustration: Athlete approaching a race arch

The current Singles format

In the 2026/27 Singles rulebook, the race consists of eight designated running sections of approximately 1,000 m, each followed by one workout station. The designated running distance totals 8,000 m. The venue determines the lap layout, so the number and exact length of laps can vary. Follow the event briefing and lap displays rather than assuming a universal indoor-loop length.

HYROX^® Singles Rulebook 2026/27

Stations in order

The fixed Singles sequence is: 1,000 m SkiErg; 50 m Sled Push; 50 m Sled Pull; 80 m Burpee Broad Jumps; 1,000 m Row; 200 m Farmers Carry; 100 m Sandbag Lunges; and 100 Wall Balls. Each station has detailed movement and lane rules. A completed distance or repetition is governed by the judges and the current rulebook, not by a training shortcut or a generic technique cue.

HYROX^® Singles Rulebook 2026/27

What changes by division

Open and Pro Singles use the same station sequence and volumes, while prescribed loads differ by division. Wall-ball load and target also vary: the current Singles table lists 4 kg to 2.70 m for Women Open, 6 kg to 2.70 m for Women Pro, 6 kg to 3.00 m for Men Open and 9 kg to 3.00 m for Men Pro. Check the current division table before training or racing.

HYROX^® Singles Rulebook 2026/27

Doubles, Relay and Adaptive

Doubles partners run together and share station work, subject to station-specific changeover rules; the rules do not require each partner to perform exactly half. Relay uses four racers, with each completing two run-and-station legs and a high-five changeover in the Transition Zone. Adaptive has thirteen divisions with prescribed changes to distance, load, movement or repetitions, so Singles standards must not be generalized to Adaptive athletes.

HYROX^® Doubles Rulebook 2026/27 · HYROX^® Relay Rulebook 2026/27 · HYROX^® Adaptive Rulebook 2026/27

Course flow and officiating

Athletes enter and leave the running course through the ROXZONE and must complete the prescribed runs and stations in order. Missing a full run or station can result in disqualification; missing laps and station faults have rule- and venue-specific consequences. Officials, counters, signage and the race briefing govern the live course. The rulebook does not establish one universal wave size, arrival window, nutrition point or transition-time target for every event.

HYROX^® Singles Rulebook 2026/27 · HYROX^® Doubles Rulebook 2026/27 · HYROX^® Relay Rulebook 2026/27 · HYROX^® Adaptive Rulebook 2026/27

How to use this breakdown

Memorize the station order, confirm your division and loads, read the event-specific Athlete Guide, and attend the race briefing. Use training advice as a plan rather than as a rule: pacing, breaks and repetition sets depend on the athlete and do not override movement standards. Practise controlled entries and exits without assuming that rushing every transition is always safer or faster.

HYROX^® Singles Rulebook 2026/27 · HYROX^® Doubles Rulebook 2026/27 · HYROX^® Relay Rulebook 2026/27 · HYROX^® Adaptive Rulebook 2026/27