HYROX® Bible – Page 7
The definitive glossary of HYROX® terminology. Every term, station, concept, and division explained, from race format to training science.
531 terms found
H
HYROX Training
HYROX training prepares for the current race format by combining running, station-specific practice and supporting physical preparation according to the athlete.
HYROX Training Club
A group training program - often at affiliated gyms - where athletes prepare for HYROX together with coached sessions and structured programming.
HYROX transition area: moving between run and station
A transition area connects running with station work in HYROX. The Roxzone contains this movement through the competition layout. These passages count as race activity; they are not separate rest periods outside your overall time.
HYROX transition time: navigating the Roxzone
Transition time describes movement between running and station work. These intervals contribute to the HYROX race total, including time spent navigating the Roxzone.
HYROX vs Spartan Race
HYROX and Spartan are distinct race brands and formats: compare the specific current division, distance, stations or obstacles and event rules rather than treating either name as one fixed difficulty.
HYROX vs Tough Mudder
HYROX focuses on timed performance with functional fitness stations indoors, while Tough Mudder is a team-oriented outdoor obstacle course emphasizing completion over competition.
HYROX wall ball rules: valid reps and no-reps
HYROX wall balls are station eight, after run eight. The 2026/27 standard Singles requirement is 100 valid repetitions in every division. A valid repetition combines the required squat and a two-handed throw onto the correct physical target.
HYROX wall ball target height: 2.70 m or 3.00 m
HYROX Singles wall ball targets are 2.70 m for Women Open and Women Pro, and 3.00 m for Men Open and Men Pro in 2026/27. Moving from Open to Pro changes the ball weight, not the target height.
HYROX wall ball weight by Singles and Doubles division
HYROX wall ball weight depends on your race division. In standard Singles 2026/27, Women Open use 4 kg, Women Pro and Men Open 6 kg, and Men Pro 9 kg. All complete 100 valid repetitions at station eight, after run eight.
HYROX Wall Ball Weight, Size and Target Height
HYROX Singles uses 4kg, 6kg or 9kg wall balls depending on division. All four divisions complete 100 valid repetitions at the final station.
HYROX wall ball: equipment, loads and valid reps
A wall ball is the ball used for the squat-and-throw movement at HYROX station eight. The required weight and target height depend on your division.
HYROX wall balls: final station, weights and rules
Wall balls are the eighth and final HYROX station, after the eighth run. In the standard 2026/27 Singles divisions, every athlete completes 100 valid repetitions; ball weight and target height depend on the division.
HYROX warm-up area: access, equipment and timing
The HYROX warm-up area is a designated preparation space for racers. The 2026/27 Singles and Doubles rules provide for equipment relevant to the race and exclude spectators. The exact equipment inventory is an event detail.
HYROX wave start: assigned time and arrival
A wave start sends scheduled groups into a HYROX race. Your official start time is assigned, communicated before race day and confirmed at check-in. Do not assume you can select or change it yourself.
HYROX weights chart: Singles and Doubles 2026/27
HYROX weights depend on the division and race format. The table below covers the four standard Singles divisions in 2026/27. Sled figures include the sled; farmers carry figures give the weight of each of two kettlebells.
HYROX weights for women: Open, Pro and Doubles
Women Open and Women Pro complete the same Singles station distances and 100 wall balls in HYROX 2026/27. Pro increases the external loads. The farmers carry is 200 m in both divisions, and the wall-ball target stays at 2.70 m.
HYROX women's weights: Singles and Doubles
Women's HYROX loads depend on the race category. Women Open and Women Pro Singles use different weights; a woman racing Mixed Doubles uses the Mixed team's loads.
HYROX Workout Plan
A periodized training program - typically 8 to 16 weeks - that progressively builds running endurance, station strength, and race-day readiness for HYROX.
HYROX World Championships: qualification and categories
The HYROX World Championships brings qualified athletes and teams together at the season's championship event. Age-group competition and the Elite title pathway have distinct rules.
HYROX® 2026
Complete guide to the HYROX® 2026 season - schedule, new cities, rule changes, and what to expect.
HYROX® 2026 Dates
Full schedule of HYROX® 2026 race dates across all US and international cities.
HYROX® Records
All-time HYROX® records across every division, from Open to Pro, based on recent seasons of race data.
HYROX® Results News
HYROX publishes official finish times, rankings and split reports through its results system. Current race listings provide the event context needed when reading a result.
I
Ice Bath
An ice bath is cold-water immersion used after exercise or for thermal exposure. Water temperature, duration, depth and timing define the dose.
Inchworm
A bodyweight compound exercise used in HYROX training. One of the 104 core exercises in the Repz training database.
Incline Dumbbell Curl
An incline dumbbell curl is an elbow-flexion exercise performed seated against an inclined bench with the upper arms positioned behind the torso.
Incline Dumbbell Reverse Fly
Rear-delt isolation exercise performed face-down on an incline bench, raising dumbbells out to the sides to train the posterior deltoids and rhomboids.
Incline Push Up
A bodyweight push exercise used in HYROX training.
Inflammation: training, symptoms and recovery
Inflammation is part of the immune response to injury and infection. Its meaning depends on the tissue, cause and duration; soreness or a wearable reading cannot diagnose chronic inflammation.
Infraspinatus
The infraspinatus is one of the four rotator cuff muscles. It originates in the infraspinous fossa, inserts on the greater tubercle and contributes to external rotation and joint stability.
Interval Run
Running workout that alternates hard efforts with recovery jogs or rest periods, a core method for improving speed and aerobic capacity in HYROX prep.
Inverted Row
An inverted row is a horizontal pulling exercise performed beneath a fixed bar or handles while the feet remain supported.
Isolation Exercise
An exercise targeting a single muscle group through movement at one joint. Examples: bicep curl, leg extension.
Isometric
A muscle contraction where the joint angle doesn't change. Examples: plank, wall sit, holding a farmers carry position.
IT Band
The iliotibial band is a dense lateral thickening of thigh fascia that receives contributions from tensor fasciae latae and gluteus maximus and attaches distally near the lateral knee.
J
K
Kettlebell
A kettlebell is a handled weight used for exercises such as carries. In HYROX, Farmers Carry uses two kettlebells, with the weight determined by division.
Kettlebell Deadlift
A pull exercise used in HYROX training. Transfers to the Sled Pull station.
Kettlebell Farmer's Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Farmers Carry station.
Kettlebell Goblet Squat
A kettlebell goblet squat is a squat performed while holding one kettlebell in front of the torso near the chest.
Kettlebell Halo
Shoulder mobility and stability drill where you circle a kettlebell around your head, engaging the rotator cuff and upper-back muscles.
Kettlebell Lunge
A kettlebell lunge is a lunge performed while holding one or more kettlebells. The load position changes balance and joint demands.
Kettlebell Snatch
The kettlebell snatch moves a kettlebell from below the hips to overhead in one continuous action, usually with hip-driven acceleration and a hand insertion around the bell.
Kettlebell Suitcase Carry
A carry exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Farmers Carry station.
Kettlebell Thruster
A explosive exercise used in HYROX training. One of the 104 core exercises in the Repz training database. Transfers to the Sled Push station.
Kinetic Chain
Kinetic chain is a model describing linked body segments and joints whose motions and forces interact during a task; “open” and “closed” labels depend on how the distal segment interacts with the environment.