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FORMAT GUIDE / TL;DR

HYROX

8 km running · 8 stations · singles, doubles and relay

Eight 1 km runs, each followed by a workout station. A full sim rehearses the sequence, division loads and transitions.

How the HYROX format works

Eight 1 km runs, each followed by a workout station. A full sim rehearses the sequence, division loads and transitions. Run before each station and record transitions separately. Loads and wall-ball requirements depend on your season and division.

HYROX official rules / workouts ↗

HYROX gyms ↗HYROX races ↗HYROX sims & comps ↗

Station-by-station plan

Timing ranges below are illustrative planning allowances written for this guide, not measured averages, qualifying standards or official targets. Use your own controlled practice splits; loads, surface and fitness change the time. Running, rests and transitions are additional.

1. SkiErg

1,000 m · 4–6 min

Settle into a repeatable stroke. Keep the opening pulls controlled and leave enough for the first sled.

2. Sled push

50 m · 2–5 min

Check the sled total and turf resistance before starting. Use short steps and split the lane into manageable pushes.

3. Sled pull

50 m · 3–6 min

Keep the rope organised in your lane. Take up the slack before each pull and plan brief resets at lane turns.

4. Burpee broad jumps

80 m · 4–7 min

Choose a jump length you can repeat. Keep moving at a steady rhythm rather than chasing long early jumps.

5. Row

1,000 m · 4–6 min

Adjust the foot straps before starting. Use a sustainable split and avoid sprinting the first 200 m.

6. Farmers carry

200 m · 2–4 min

Plan short grip resets if needed. Put the weights down under control and avoid losing time at turns.

7. Sandbag lunges

100 m · 4–7 min

Count lane lengths and complete each repetition to the required standard. Break before your movement deteriorates.

8. Wall balls

100 reps (26/27 singles) · 4–8 min

Confirm the ball, target and rep count in the current rulebook. Choose small repeatable sets with short rests.

Discovered sims & competition hosts

4 upcoming dated events; 81 gyms with published sim or competition-hosting evidence and HYROX training. Hosting evidence does not establish the format or date of the next event. Follow the source for current bookings.

MF London HYROX Sim · London · 2026-11-01Atlas Training Club HYROX Sim · Adlington · 2026-11-15MF London HYROX Sim · London · 2026-11-15Fit Body Farm HYROX Simulation · Kilmaurs · 2026-11-22

CrossFit Welshpool

Welshpool

The gym explicitly states that it regularly delivers HYROX simulations. Full-station specification and monthly frequency are unconfirmed, so only hosting credit is awarded.

Hosting source ↗

HQFit Gym

Bangor (County Down)

The website advertises a fitness sim or competition at the gym. Full-station setup and recurrence are unconfirmed.

Hosting source ↗

Posibl CrossFit

Cardiff

Posibl Winter Throwdown is publicly bookable at Posibl HQ on 7 November 2026, with scaled, intermediate, RX and masters divisions. This establishes competition hosting; monthly full HYROX sims are not established.

Hosting source ↗

BC Block

Nashville

The website advertises a fitness sim or competition at the gym. Full-station setup and recurrence are unconfirmed.

Hosting source ↗

CrossFit BC

Vancouver

The website advertises a fitness sim or competition at the gym. Full-station setup and recurrence are unconfirmed.

Hosting source ↗

Asgard

Lorient

The gym advertises simulation or competition hosting; full station coverage and recurrence are unconfirmed.

Hosting source ↗

Rovia 120

Glendale

The gym advertises simulation or competition hosting; full station coverage and recurrence are unconfirmed.

Hosting source ↗

AE Fitness

Corpus Christi

The gym advertises simulation or competition hosting; full station coverage and recurrence are unconfirmed.

Hosting source ↗

Ozwell

Carmel

The gym advertises simulation or competition hosting; full station coverage and recurrence are unconfirmed.

Hosting source ↗

ASND

Macclesfield

The gym advertises simulation or competition hosting; full station coverage and recurrence are unconfirmed.

Hosting source ↗

Oriam

Edinburgh

The gym advertises simulation or competition hosting; full station coverage and recurrence are unconfirmed.

Hosting source ↗

HYROX gyms

Filter HYROX gyms ↗

1716 listings with published HYROX training.

AREV Club

Issy-les-Moulineaux, France

HYROX · CrossFit

Website text assessedView score & sources ↗
62/1003.10/5 · HybridComps rating

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