HYROX® Bible – Page 6
The definitive glossary of HYROX® terminology. Every term, station, concept, and division explained, from race format to training science.
531 terms found
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HYROX Challenge
The demanding test of hybrid fitness that a HYROX race presents, requiring athletes to sustain effort across 8km of running and 8 functional stations without extended rest.
HYROX competition sled: weights, lanes and training
The HYROX competition sled is the loaded sled used for the 50 m push at station two and the 50 m pull at station three. Official total weights include the sled as well as the added plates.
HYROX competition: entry, results and qualification
A HYROX competition is an organized fitness race ranked by finishing time within the relevant category. Standard Singles combines 8 km of designated running with eight stations.
HYROX distances: running and all eight stations
A standard HYROX race combines eight running segments totaling 8 km with eight stations in a fixed order. Farmers carry is 200 m; sandbag lunges are 100 m; wall balls require 100 valid repetitions.
HYROX divisions: formats, Open, Pro and age groups
HYROX divisions determine the category in which you race and the loads you use. Race format, division and age group are separate choices or classifications.
HYROX Doubles rules: running, sharing and weights
In HYROX Doubles, both partners run every running segment together and share the work at all eight stations. One partner works while the other rests; stations do not have to alternate between athletes.
HYROX Doubles weights: all five category loads
HYROX Doubles uses category-specific station loads shared by a two-person team. Both partners run every running segment together and divide the station work under the Doubles rules.
HYROX Doubles: running together and sharing stations
HYROX Doubles is a two-person race: both partners run all eight running segments together and share the prescribed work at the eight stations.
HYROX Elite: the 2026/27 qualification pathway
HYROX Elite is the selective competition pathway built around the Elite 15 series. In 2026/27, qualification uses licensed performances and points, not a universal finish-time cutoff.
HYROX exercises: the eight movements and practice
HYROX combines running with eight station exercises: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. A race standard defines what must be completed; it is not a requirement to reproduce the full race in every workout.
HYROX farmers carry weight: per-hand and total loads
HYROX farmers carry uses two kettlebells at station six. A load written as 2 × 24 kg means 24 kg in each hand, or 48 kg combined, carried over 200 m.
HYROX farmers carry: distance, weights and rules
Farmers carry is the sixth HYROX station. After run six, carry two kettlebells over 200 m, with a load determined by your division.
HYROX finish line: the correct final race sequence
The HYROX finish line comes after the eighth station, wall balls. The eighth running segment happens before wall balls; there is no additional 1 km run after them.
HYROX lunge weight: sandbag loads and race rules
The HYROX sandbag lunge is station seven: 100 m after run seven. Standard Singles weights are 10 kg for Women, 20 kg for Women Pro and Men, and 30 kg for Men Pro.
HYROX lunges for women: weights and movement rules
In standard HYROX Singles 2026/27, Women Open carries a 10 kg sandbag and Women Pro 20 kg for 100 m of lunges. Lunges are station seven, and the sandbag must remain fully supported across both shoulders.
HYROX meaning: the name and the fitness race
HYROX is the name of a fitness-racing format combining running with functional workout stations. Standard Singles repeats a run followed by a station eight times.
HYROX men’s and women’s Doubles: Open and Pro
Same-sex Doubles describes a HYROX pair of two women or two men. The official divisions distinguish Women, Women Pro, Men and Men Pro, each with prescribed loads.
HYROX men's wall ball weight: Open and Pro
At HYROX Singles station eight, Men Open complete 100 wall balls with 6 kg and Men Pro complete 100 with 9 kg. Both use a 3.00 m target. Pro adds 3 kg to the ball without changing the repetition count or target height.
HYROX Mixed Doubles: shared loads and team rules
HYROX Mixed Doubles pairs one woman and one man. Both complete the full running course together and share station work using the prescribed Mixed loads.
HYROX Open: Singles format, weights and entry
HYROX Open is the standard Singles category commonly called Women Open or Men Open. One athlete completes all eight runs and all eight stations, using the Open loads.
HYROX overall time: what your final result includes
Overall time is the official total for a completed HYROX race. It includes the time spent running, doing stations and moving between them, with any applicable time penalties.
HYROX penalty loop: what the rules actually require
The 2026/27 HYROX Singles rulebook does not prescribe a standard 100–200 m penalty loop for station mistakes. It distinguishes invalid repetitions, specific time penalties and disqualification according to the infringement.
HYROX Pro: entry, weights and race format
HYROX Pro is a Singles division with heavier station loads than the corresponding Open division. A regular Pro entry does not require an Open qualifying time. Elite selection and World Championship qualification follow separate rules.
HYROX qualification time: what actually qualifies you
A qualification time is a performance threshold only when the relevant competition actually defines one. HYROX does not use one universal finishing-time cutoff for regular Pro entry, age-group Worlds and Elite selection.
HYROX race bib: number, wristband and ankle chip
Race bib is a general term for race identification, but HYROX timing should not be described as a chip built into a chest bib. In the 2026/27 rules, racers receive identification and a separate timing chip that must be worn on an ankle.
HYROX race briefing: instructions before the start
Race briefing means the official instructions athletes receive before racing. The 2026/27 Singles and Doubles rules require you to assemble at the start tunnel ten minutes before your start for instructions about the race start.
HYROX race: what to expect on event day
A HYROX race combines eight running segments with eight functional stations. This guide covers a standard Singles race day under the 2026/27 rulebook.
HYROX ranking: understanding your position
A HYROX ranking orders official results within the relevant event, division and age group; it is contextual rather than a universal athlete rating.
HYROX Relay
HYROX Relay is a four-person team format. Under the current rulebook, each relay member completes two 1 km runs and the two corresponding workout stations.
HYROX rolling start: waves and waterfall formats
Rolling start describes competitors being released successively rather than all at once. It should not be presented as the default procedure inside every HYROX wave. The official format and release instructions depend on the race.
Hyrox Rowing Distance Explained
In standard HYROX Singles, Doubles and Relay, rowing is station five and covers 1,000 m after the fifth running segment. In Doubles this is the team total.
HYROX rowing: station five, distance and technique
Rowing is the fifth HYROX station. Standard Singles athletes row 1,000 m after the fifth running segment, using the event's Concept2 rower. SkiErg is the first ergometer station; rowing comes later.
HYROX Roxzone: route, rules and hydration
The Roxzone is the competition area connecting the running course with the workout stations. It is part of your route through a HYROX race, not a general spectator lounge or food court. Follow the marked IN and OUT routes.
HYROX rules: race order, standards and penalties
HYROX rules define the course, station work, movement standards and penalties for the chosen season and format. Start with the correct rulebook, then check your event's instructions.
HYROX running lanes: laps, Fast Lane and rules
HYROX has 8,000 m of designated running divided into eight approximately 1,000 m segments. A segment can require multiple laps. One circuit of the venue is therefore not automatically one kilometre.
HYROX sandbag lunges: distance and movement rules
Sandbag lunges are the seventh HYROX station: 100 m of alternating walking lunges after run seven, with the sandbag fully supported on both shoulders.
HYROX score: race time, placing and Elite points
For an ordinary HYROX race, the main result is your official finishing time and placing. Elite qualification points are a separate measure and are not a corrected race time.
HYROX Simulation Workout
A full mock race performed in training that replicates all 8 stations and running segments at race intensity, used to test pacing strategy and build race-day confidence.
HYROX SkiErg: station one, setup and technique
SkiErg is the first HYROX station, following the first running segment. Women Open, Women Pro, Men Open and Men Pro all complete 1,000 m. It comes before the sled push and much earlier than rowing, which is station five.
HYROX sled pull weight: totals and lane rules
HYROX sled pull weight includes the sled and its plates. At station three, standard Singles and Doubles athletes pull 78, 103 or 153 kg according to category.
HYROX sled pull: weights, rope and working box
The sled pull is HYROX station three, after run three. You pull a weighted sled toward you with a rope over four 12.5 m lengths, totalling 50 m. The distance describes sled travel, not a requirement for a 50 m rope.
Hyrox Sled Push Distance Explained
The Sled Push covers 50 m in four 12.5 m lengths in standard HYROX Singles, Doubles and Relay. It is station 2, after the second running section; Doubles partners can share the work.
HYROX sled push weight: Singles and Doubles loads
HYROX sled push weight is the combined mass of the sled and plates at station two. Standard Singles and Doubles use 102, 152 or 202 kg according to category.
HYROX sled push: weights, distance and lane rules
The sled push is HYROX station two, after run two. Standard Singles racers push the sled for 50 m, arranged as four 12.5 m lengths. Run three separates it from the sled pull; the two sled stations are not consecutive without a run.
HYROX split time: reading your race breakdown
A split time describes the duration of a particular race section. In HYROX, running and station splits help explain an overall result, alongside transitions and penalties.
HYROX station split: analysing each workout
A HYROX station split is the recorded duration associated with one workout station. It helps you review station execution when interpreted with the timing boundaries and race category.
HYROX stations in order: runs, distances and finish
The standard HYROX order is SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Each station follows a running segment. The finish comes after wall balls; there is no ninth 1 km run.
HYROX time cap: checking your event's rules
A time cap is a stated deadline for completing a workout or race. HYROX365 describes HYROX as having no general race time cap; 90 minutes and four hours are not universal HYROX deadlines.