Hyrox is beautifully predictable: eight 1 km runs, each followed by the same eight workout stations, in the same order, at every race in the world. That means you can train the exact event. Here's what each station is - and how to survive it.
1. SkiErg - 1,000 m
You start here, on the ski machine. It's a full-body pull that spikes your heart rate early. Stay smooth and use your lats, not just your arms.
2. Sled Push - 50 m
Arguably the most feared station. A heavy sled, low body position, short choppy steps. Train it if you can; if not, build your quads and practise pushing through burning legs.
3. Sled Pull - 50 m
Now you drag the sled back, hand over hand. Grip and back endurance are everything. Set your feet, stay low, and pull with your whole body.
4. Burpee Broad Jumps - 80 m
Burpee, jump forward, repeat for 80 metres. It's a lung-burner. Keep the jumps small and the rhythm steady rather than going for big leaps.
5. Rowing - 1,000 m
A welcome chance to sit down - sort of. Drive with the legs, keep your stroke long, and resist the urge to sprint the first 200 m.
6. Farmers Carry - 200 m
Two heavy kettlebells, 200 metres. Crush the handles, brace your core, and walk tall. Put them down as few times as possible.
7. Sandbag Lunges - 100 m
A sandbag on your shoulders and 100 metres of walking lunges. This is where your legs are already cooked. Short steps, knee to the floor, keep moving.
8. Wall Balls - 75 or 100 reps
The finish is in sight, but first: wall balls. Squat, throw the ball to the target, catch, repeat. Break them into manageable sets from the start so you don't hit a wall.
Then you're done
Cross the line, lie down, and enjoy it. The stations look intimidating on paper, but they're all trainable - and knowing the order lets you pace the whole race. Practise the sled and wall balls most, keep your easy runs honest, and you'll be ready.
Training for your first one? Get kit that handles the runs and the floor work in our men's and women's collections.