HYROX Frequently Asked Questions

Most first-time singles athletes finish between 1:20 and 1:45. Strong amateurs land in the 1:05–1:20 range, and elite Pro athletes routinely break 60 minutes. Plenty of first-timers take well over two hours and that is completely fine.

Women Open push 102 kg over 50 m and Women Pro push 152 kg. Men Open push 152 kg and Men Pro push 202 kg. These figures include the sled itself, not just plate weight.

Women Open athletes complete 75 wall balls (reduced from 100 in prior seasons). Women Pro, Men Open, and Men Pro all complete 100 wall balls. Women throw to a 2.70 m target; men throw to a 3.00 m target.

The race format is identical — same stations, same distances, same order. Pro divisions use heavier sleds, heavier farmers carry handles, heavier sandbags, and a heavier wall ball. Pro is intended for experienced athletes targeting competitive finish times rather than first-timers.

HYROX is scored purely on total elapsed time from gun to finish line, including any time spent in the penalty box for no-rep stations. There are no points, scaled scoring, or judging subjectivity — fastest time wins, and global rankings are published per division.

Yes — the Open division is designed for the general fitness population, and roughly half of every field is racing for the first time. If you can comfortably run 5 km and have basic strength training experience, you can finish a HYROX. Walking the runs and pacing the stations is a perfectly normal way for first-timers to get across the line.

Doubles teams of two run all eight kilometres together, side by side, and split the work at each station however they choose. Only one partner needs to be working at a time, but every rep and every metre still has to be completed. Most teams trade off in chunks rather than rep-for-rep to stay efficient.

Relay teams of four split the race into quarters. Each athlete completes two runs and two stations in a fixed sequence (1–2, 3–4, 5–6, 7–8), tagging the next teammate in the relay zone. Loads use the corresponding gender's Open weights, and relay is available in Men, Women, and Mixed categories.

A flatter, stable trainer with a moderate stack outperforms a max-cushion road shoe because of the sled push, lunges, and wall balls. Many athletes race in Nike Metcons, Reebok Nano X, NoBull Outwork, or hybrid options like the Nike Pegasus Premium or Adidas Dropset. Avoid carbon-plated marathon shoes — the plate works against you under heavy loads.

HYROX is held indoors on convention centre floors, typically a mix of polished concrete and event carpet. The 1 km loops are flat, with tight 180-degree turns that favour shorter, controlled strides over a long road-running gait. Expect crowded lanes early in the race and freer running once the field thins out.

The full HYROX race calendar — including ticket release dates, venue details, and sold-out status — is maintained at hyroxdates.com. Tickets for major venues sell out within hours of release, so most athletes pre-register for waitlists or early access.