HYROX Distances
HYROX distances are standardized across every race worldwide: eight 1 km runs (8 km total), 1000 m SkiErg, 50 m Sled Push, 50 m Sled Pull, 80 m Burpee Broad Jump, 1000 m Row, 200 m Farmers Carry, 100 m Sandbag Lunges, and 75–100 Wall Balls.
Definition
HYROX® distances are the specific lengths and rep counts prescribed for each segment of a HYROX® race. Athletes run a total of 8 km (8 x 1 km) and complete eight workout stations at fixed distances: 1000 m SkiErg, 50 m Sled Push, 50 m Sled Pull, 80 m Burpee Broad Jump, 1000 m Row, 200 m Farmers Carry, 100 m Sandbag Lunges, and 75-100 Wall Balls.
How It Works
Every HYROX® race uses identical distances regardless of venue, city, or country. This standardization is core to the HYROX® concept - it makes every race directly comparable.
| Segment | Distance / Reps |
|---|---|
| Running (x 8) | 1 km per segment (8 km total) |
| Station 1: SkiErg | 1000 m |
| Station 2: Sled Push | 50 m |
| Station 3: Sled Pull | 50 m |
| Station 4: Burpee Broad Jump | 80 m |
| Station 5: Rowing | 1000 m |
| Station 6: Farmers Carry | 200 m |
| Station 7: Sandbag Lunges | 100 m |
| Station 8: Wall Balls | 100 reps (all Pro/Elite athletes) |
Note: Wall Ball rep counts are 100 for Open men and 75 for Open women. Pro and Elite divisions may differ. Station weights vary by division - see HYROX® Elite 15 for specifics.
Rules & Regulations
- All distances must be completed in full. Partial completion results in disqualification.
- Running courses are measured and marked at every venue.
- SkiErg and Row distances are tracked by the machine's monitor.
- Sled, Burpee Broad Jump, Farmers Carry, and Lunge distances are marked on the floor.
- Wall Ball reps are counted by volunteers or judges at the station.
Why It Matters
Standardized distances are what separate HYROX® from most other fitness competitions. Because every race is identical, athletes can:
- Compare race times across cities and seasons.
- Set specific split-time targets for each segment in training.
- Track progression objectively from race to race.
- Qualify for championships with times set at any sanctioned event.
Tips & Strategy
- Know your per-km pace - if targeting a 90-minute finish, budget ~5:00/km for runs and ~6:00 average per station (including transitions).
- Train at exact race distances - practice SkiErg and Row at exactly 1000 m, sleds at 50 m, carries at 200 m. Familiarity with the exact distance builds pacing confidence.
- Budget for the long stations - Burpee Broad Jump (80 m), Sandbag Lunges (100 m), and Farmers Carry (200 m) take longer than most athletes expect.
- Practice Wall Ball pacing - 75-100 reps is a significant volume. Train in sets of 20-25 with 3-5 second rests to find sustainable rhythm.
FAQ
What is the total distance of a HYROX® race? The total running distance is 8 km. Including station work (sled distances, carry distances, row/SkiErg meters), athletes cover approximately 11-12 km of total movement.
Are HYROX® distances the same for all divisions? Yes. Distances and rep counts are identical across Open, Pro, and Elite 15. Only station weights differ between divisions.
Has HYROX® ever changed the distances? The core format has remained consistent since HYROX®'s founding in 2017. Minor adjustments to Wall Ball rep counts have occurred in specific divisions.
Train at race-exact distances and track your splits with ROXBASE - the free HYROX® training companion.
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