RACE BREAKDOWN, RULES & COURSE GUIDE

Summarised from the official HYROX Season 25/26 rulebooks (Singles, Doubles, Team Relay). For the full official rules see hyrox.com/rulebook.

The Race Format

A HYROX race is a 1 km run followed by 1 workout station, repeated 8 times. To receive a valid finish time you must complete the runs and stations in this exact order - a total of 8 km of running and 8 stations:

#	Segment	Distance / Reps
1	RUN 1	1 KM
2	SKIERG	1,000 M
3	RUN 2	1 KM
4	SLED PUSH	50 M [4 X 12.5 M]
5	RUN 3	1 KM
6	SLED PULL	50 M [4 X 12.5 M]
7	RUN 4	1 KM
8	BURPEE BROAD JUMP	80 M
9	RUN 5	1 KM
10	ROWING	1,000 M
11	RUN 6	1 KM
12	FARMERS CARRY	200 M
13	RUN 7	1 KM
14	SANDBAG LUNGES	100 M
15	RUN 8	1 KM
16	WALL BALLS	100 REPS

Weights & Standards by Division (Singles)

Station	Women	Women Pro / Men	Men Pro
SLED PUSH	102 KG incl. sled	152 KG incl. sled	202 KG incl. sled
SLED PULL	78 KG incl. sled	103 KG incl. sled	153 KG incl. sled
FARMERS CARRY	2 x 16 KG [white]	2 x 24 KG [grey]	2 x 32 KG [black]
SANDBAG LUNGES	10 KG [white]	20 KG [grey]	30 KG [black]
WALL BALLS	100 reps, 4 KG [white]	100 reps, 6 KG [grey]	100 reps, 9 KG [black]
WALL BALL TARGET	2.70 M	2.70 M (W Pro) / 3.00 M (Men)	3.00 M

SkiErg and Rower dampers are preset to resistance 6 for all divisions (you may adjust). Rower footplates preset to position 4.

Doubles & Team Relay

DOUBLES: a two-person team (Men's, Women's, Mixed, plus Pro variants). Both partners must run the entire 1 km together between stations - if one runs ahead it is a 1-minute penalty per occurrence (max 3, then Out of Competition; "together" means staying close, including transitions). Station work can be split between partners however you like. Mixed Doubles uses the Open Men's weights.

TEAM RELAY: a four-person team (Women's, Men's, Mixed - Mixed = 2 women + 2 men). Each Relay Member runs 2 x 1 km and performs the 2 corresponding stations. Which segments each member takes is up to the team - back-to-back or alternating via the Transition Zone. Relay age groups: Under 40 and 40+ by team average age. Relay weights: women use Open Women weights, men use Open Men weights.

Station Movement Standards (Key Points)

1. SKIERG

1,000 M

Monitor is reset by a judge before you start.
Both feet must stay on the SkiErg platform; heels may hang over the edge but must not touch the floor.
After completing the distance, stay on the platform and raise an arm; only leave after judge confirmation.

2. SLED PUSH

50 M [4 X 12.5 M LANES]

Use only the lane assigned by the judging team.
Sled and racer fully behind the white line before starting.
The whole sled must pass the 12.5 m mark before changing direction.
Missing a lane = 3-minute penalty per lane.

3. SLED PULL

50 M [4 X 12.5 M LANES]

Stay inside your Racers Box at each end of the lane; do not step on the front/back line while holding the rope.
The entire sled must cross the 12.5 m line before changing direction.
You must remain standing - no seated or kneeling pulls.
Missing a lane = 3-minute penalty per lane.

4. BURPEE BROAD JUMP

80 M

Start with both hands on the ground behind the line, chest touching the ground.
Jump or step out, then broad jump forward - both feet parallel for take-off and landing. No staggered feet, steps or shuffles.
Subsequent burpees: hands no more than 30 cm in front of your toes; feet must not pass your fingertips when jumping out.
Chest must clearly touch the ground at the bottom of every burpee.
Jump over every section line with both feet; finish by jumping fully over the finish line.

5. ROWING

1,000 M

Feet on the footplates and backside on the seat before touching the handle; feet stay on the plates throughout.
After 1,000 m, stay seated and raise an arm; leave only after judge confirmation.

6. KETTLEBELL FARMERS CARRY

200 M

Starts and ends with removing/returning the kettlebells from the marked box.
Carry both kettlebells with arms extended at your sides; carry them at all times while moving.
Resting is allowed, but the bells must not move forward while being set down.
Return the bells to the correct box with handles upright - otherwise a 30-second penalty.
Wrong weight = redo the whole station or DQ. Missing lap = 3 minutes.

7. SANDBAG LUNGES

100 M

Sandbag stays on both shoulders the whole time - putting it down is a 15-second penalty first time, DQ the second.
Start standing tall, both feet behind the line. Trailing knee must clearly touch the ground on every lunge.
Alternating legs; stand fully tall (knees and hips extended) between reps. No steps or shuffles between reps.
Front foot must fully cross the line at the end of each lane and at the finish.

8. WALL BALLS

100 REPS

Start standing tall holding the ball with both hands - no throwing straight from the ground.
Squat below parallel (hips below knees), then throw with both hands and hit your target.
Catch the ball in the air or let it hit the ground and restart from standing tall - no catching it off the bounce.
No warnings here: it is a rep or a no-rep. Each missing rep = 15 seconds.
You may remove your shoes at your target; take them with you to the Finisher Stage. Do not run under the rig on your way out.

Course Guide

Run Course: running splits are about 1,000 m each, made up of 1-5 laps depending on the venue. The first/last lap may be shorter, balanced out on the last lap. Know your venue's lap count - a missed lap is a 3-7 minute penalty.
Fast Lane: the run course is divided into a Fast Lane (inside) and Running Lane (outside). Running at 4:00/km or faster? Use the Fast Lane. Otherwise stay outside.
Roxzone: the transition area connecting the run course to the stations. Always enter via the IN arch and exit via the OUT arch - using the wrong arch is a 2-minute penalty each time. Time in the Roxzone counts toward your race time, so move with purpose.
Stations: enter and exit each station via the correct route. Exiting through the station IN arch is a 2-minute penalty. Use only equipment and lanes assigned by the Race Crew.
Chalk: only event-provided chalk, only at the stations where it is provided (sled pull, farmers carry). Chalk anywhere else - including wall balls - is a 2-minute penalty.
Aid stations: water at least once per Roxzone pass. Fluids are for drinking only - pouring water over yourself is a 2-minute penalty. Outside food or drink from spectators = 3-minute penalty (outside assistance).
Timing chip: worn on the ankle at all times. In this sim, your phone is the chip - keep it with your team and tap COMPLETE at the end of every run and every station.

Penalty Quick Reference

Infringement	Penalty
Missing run lap	3-7 min per lap (venue dependent)
Missing an entire run or station	DQ
Station out of order	3 min first time, DQ if more than one
Wrong Roxzone arch (IN/OUT)	2 min per infringement
Leaving SkiErg / Rower early	10 sec to DQ depending on severity
Missing sled lane	3 min per lane
Missing farmers carry lap	3 min per lap
Kettlebells returned incorrectly	30 sec
Wrong weight (carry/lunges)	Redo station or DQ
Sandbag off shoulders	15 sec, then DQ
Missed wall ball rep	15 sec per rep
Movement standards (stations 1-7)	Warning first, then 15 sec each
Doubles partners separated	1 min each (max 3, then Out of Competition)
Littering, spitting, rapid cooling	2 min per infringement
Outside assistance	3 min per infringement

Race Tips

Pace the first runs. The race is won in the back half. Most athletes go out 15-20 seconds per km too fast on Runs 1-2 and pay for it on lunges and wall balls.
The sleds set the tone. Sled push spikes your heart rate more than anything else. Lean low, take controlled breaths at each 12.5 m turn, and jog the next run until your legs return.
Break before you break. On wall balls, plan sets from the start (e.g. 10 x 10 with 5 breaths between) instead of going to failure on rep 40.
Practice the Roxzone. Transition time is race time. Know the station order cold and walk the venue map before your wave.
Compromised running is the sport. Train runs immediately after heavy carries, lunges and sled work - that is what race day feels like.
Farmers carry is free time. A fast walk or shuffle with tight grip costs little; don't set the bells down if you can avoid it - it costs more to restart.
Eat and drink early. Aid stations appear every Roxzone pass; drink small and often rather than gulping late.
Doubles strategy: split stations by strength (one takes more sled, the other more wall balls) but remember you both run every kilometre - the stronger runner sets a pace both can hold.
Relay strategy: match members to segment pairs - e.g. your strongest athlete takes Sled Push/Sled Pull legs, your best engine takes Row/SkiErg legs.

This is an unofficial training simulator. HYROX is a trademark of its respective owners. Race format, standards and penalties summarised from the official Season 25/26 rulebooks at hyrox.com/rulebook.