- You do not need to be a runner, and you are allowed to walk.
- You can rest during stations, but the clock never stops.
- No-reps simply mean repeating the rep to the correct standard.
- You are responsible for counting your own laps.
- Relay and Doubles are great first-race options if the full race feels too big.
Before you book
How fit do I need to be? Fit enough to train consistently for a few months beforehand. If you can currently run or run-walk a few kilometres and train a couple of times a week, you can prepare for a first HYROX in around 12 to 16 weeks. Complete beginners usually need a few months of general fitness first, as covered in HYROX training for complete beginners.
Do I need to be a runner? No. Running makes up a large part of the race, so it pays to train it, but plenty of people who have never run a race before finish HYROX comfortably.
Which division should I choose? Most first timers race Open or Doubles. Relay is an even gentler introduction, with each person covering 2 km of running and two stations. The guide to HYROX divisions compares them.
How far ahead should I book? Twelve to twenty weeks gives most people enough time to prepare without the date feeling too distant to motivate them.
Am I too old or too heavy? Almost certainly not. HYROX ranks results by age group, and people of all shapes and sizes race it. If you have a heart condition or other health concerns, speak to your GP before starting hard training, but for most people the answer is simply to start gently and build up.
How the race works
What is the format? Eight 1 km runs, each followed by a station: SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls. The order never changes.
How heavy are the weights? It depends on your division and category, and the loads can be reviewed between seasons. Always check the current official HYROX rulebook rather than relying on what you have heard.
What is the Roxzone? The transition area between the running track and the stations. You pass through it before and after every station, and the time spent there counts. The guide to the Roxzone explains how to keep transitions quick.
Do I count my own laps? Yes. Each 1 km is made up of several laps of the course, and you are responsible for running the right number. Running too few can mean a penalty or disqualification.
During the race
Can I walk? Yes. Walking parts of the runs is allowed and very common, especially later in the race. Nobody will pull you off the course for walking.
Can I rest on the stations? Yes. You can pause, put kettlebells down, stand with the sandbag on your shoulders or break wall balls into small sets. The clock keeps running, so short, planned rests work best.
What is a no-rep? When a judge sees a rep that does not meet the movement standard, such as a wall ball below the target or a lunge without the back knee touching, they call a no-rep. The rep does not count and you do it again. Listen, fix it and carry on.
What if I go the wrong way? Venues are marked and there are staff and judges around the course. If you are unsure, ask. It is much better to check than to guess, and watching an earlier wave before your start removes most of the confusion.
Can I drink during the race? Water is usually available at points on the course. Most people need only a couple of sips during the race.
Kit and logistics
What should I wear? Fitted, comfortable training clothes and a grippy, stable running shoe that you have trained in. Nothing new on race day. The guide to HYROX shoes and kit goes into detail, including gloves and knee sleeves.
When should I arrive? Early enough to check in, watch an earlier wave, use the toilet and warm up without rushing. For most people, that means arriving well over an hour before their wave.
Can friends and family watch? Spectators are usually welcome, and the atmosphere is a big part of the day. Check the event information for spectator tickets and arrangements, as they vary between events.
What if I need the toilet mid-race? Go before your wave, and avoid drinking large amounts in the final hour. If you really need to go during the race, the clock keeps running, so it is best avoided with good planning.
After you finish
How sore will I be? Very, for most people, especially in the quads and glutes. Soreness usually peaks one to three days after the race. Walking, eating well and sleeping help most.
How do I see my results? Results are published by the organisers after the event, including a breakdown of every run, station and Roxzone time. They are the best tool you have for planning your next race.
When can I train again? Easy movement straight away, easy training from a few days after, and normal hard training from around the second week.
Will I want to do another one? Most people do. The first race teaches you so much about pacing and the stations that the second one almost always goes better, and chasing a new personal best is a big part of the appeal.
Getting started
If you have decided to go for it, the next step is a structured plan and somewhere to train the stations. Lycan Strength in Irlam is an official HYROX affiliated gym with a full-length turf sled track, where members race together in doubles and relays. The 7-day free trial includes unlimited classes and a complimentary fitness assessment, which is a sensible way to find your starting point.
Members' guide
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Questions
What happens if I cannot finish a station?
You can rest as often as you need, but you have to complete the station to move on. Planned short rests and smaller sets get almost everyone through.
Is HYROX scary for first timers?
It feels big, but the atmosphere is welcoming and many people in every wave are racing for the first time. Good preparation removes most of the nerves.
Can I do HYROX on my own?
Yes. The Open and Pro divisions are individual. If you prefer company, Doubles and Relay let you race with friends.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
