Race rules · 2026/27 rulebook
HYROX rules
A HYROX race is a 1 km run followed by one workout station, eight times, always in the same order. Every division runs the same 8 km and does the same work at each station; only the weights change. You must finish all eight runs and all eight stations to get a time.
This page follows HYROX's official rulebooks for the 2026/27 season (Singles, Doubles, Relay and Adaptive), which you can download as PDFs from the links under Sources.
The race format
Run 1 km. Hit a station. Eight times.
- 8 km of running
- 8 stations
- The same course in every division
- Start
1 km run
1Station 1SkiErg1,000 m1 km run
2Station 2Sled push50 m1 km run
3Station 3Sled pull50 m1 km run
4Station 4Burpee broad jumps80 m1 km run
5Station 5Rowing1,000 m1 km run
6Station 6Farmers carry200 m1 km run
7Station 7Sandbag lunges100 m1 km run
8Station 8Wall balls100 reps- Finish
How the course works
The Roxzone sits between the run course and the stations: you go in and out through marked IN and OUT arches, and each station has its own entry. Venues often split each kilometre into laps, and counting your own laps is your job; screens at the venue are only a guide.
Faster runners must use the inside Fast Lane, which is compulsory at 4:00 per km or quicker. Judges assign your machine, lane or target at each station, and using one you weren't given costs 2 minutes.
The 8 stations in order, with weights
| Station | Work | Women | Women Pro and Men | Men Pro |
|---|---|---|---|---|
| 1 SkiErg | 1,000 m | No load | No load | No load |
| 2 Sled push | 50 m (4 x 12.5 m) | 102 kg | 152 kg | 202 kg |
| 3 Sled pull | 50 m (4 x 12.5 m) | 78 kg | 103 kg | 153 kg |
| 4 Burpee broad jumps | 80 m | Bodyweight | Bodyweight | Bodyweight |
| 5 Rowing | 1,000 m | No load | No load | No load |
| 6 Farmers carry | 200 m | 2 x 16 kg | 2 x 24 kg | 2 x 32 kg |
| 7 Sandbag lunges | 100 m | 10 kg | 20 kg | 30 kg |
| 8 Wall balls | 100 reps | 4 kg to a 2.70 m target | 6 kg, to 2.70 m (Women Pro) or 3.00 m (Men) | 9 kg to a 3.00 m target |
Sled weights include the sled. The SkiErg and rower dampers are set to 6 and you can change them.
Doubles use the same weights: Doubles Women as Women, Doubles Women Pro, Men and Mixed as the middle column, and Doubles Men Pro as Men Pro. In Mixed, the woman throws to 2.70 m and the man to 3.00 m.
Relay racers use the Women or Men weights.
What counts at each station
At stations 1 to 7, judges give one warning per station for a movement fault; after that, each fault costs a time penalty. Wall balls have no warnings. Not finishing any station in full is a disqualification.
- 1 SkiErg
- Both feet stay on the platform: lifting them or jumping is fine as long as you land back on it. At 1,000 m, stay on the platform and raise an arm until the judge confirms.
- 2 Sled push
- Start with the sled fully behind the line and stay in your lane. The whole sled must pass each 12.5 m line before you change direction.
- 3 Sled pull
- Pull from inside the racers' box, standing up (no sitting or kneeling), without stepping on its front or back line while you hold the rope. The sled must fully cross the line before you change direction, and the rope stays in your lane.
- 4 Burpee broad jumps
- Your chest clearly touches the ground on every burpee, with your hands no more than 30 cm ahead of your toes. Jump off and land on both feet together (up to 5 cm apart), with no extra steps, and don't land beyond your fingertips. Both feet must cross each turning line.
- 5 Rowing
- Stay seated until 1,000 m. You can stop and rest, with your feet on or off the footplates, but you can't stand up or get off before the judge confirms.
- 6 Farmers carry
- Carry a kettlebell in each hand, arms straight at your sides, whenever you're moving. You can put them down to rest as long as they don't move forward. Finish by putting them back in the right box with the handles upright.
- 7 Sandbag lunges
- The sandbag stays on both shoulders the whole time. Your trailing knee clearly touches the ground on every rep, and you stand tall between reps, with no shuffling steps.
- 8 Wall balls
- Start each rep standing with the ball in both hands, squat with your hip below your knee, and throw with both hands to hit your target. Catch it and go again, or let it drop and start standing; catching it off a bounce doesn't count. It's a rep or a no rep, and the judge decides, not the screen.
Penalties
| Infringement | Penalty |
|---|---|
| Movement fault after a warning (SkiErg, sleds, burpee broad jumps, rowing, lunges) | 15 s each |
| Sandbag off your shoulders | 15 s each time, with no warning |
| Kettlebells or sandbag not put back properly | 30 s, unless you fix it before leaving the Roxzone |
| Waiting in the start tunnel after your wave has gone | 1 min |
| Wrong IN or OUT arch, or wrong station entry or exit | 2 min each |
| Chalk anywhere but the sled pull and farmers carry, or your own chalk | 2 min |
| Outside assistance | 2 min each |
| Littering, or cooling off with drinking water | 2 min each |
| Spitting or clearing your nose, or unsporting behaviour | 2 min, or disqualification |
| Missed run lap | 3 min on a four-lap course, 5 min on three laps, 7 min on two |
| Stations in the wrong order | 3 min the first time, then disqualification |
| Missing a run or a station, an unfinished station, or the wrong weight | Disqualification |
| Starting in the wrong wave without permission | Disqualification |
| Racing without your timing chip | Did not start (DNS) |
Only a Race Director can disqualify a racer, and penalties can be added for up to 48 hours after the race.
Divisions and age groups
Singles race as Women, Women Pro, Men or Men Pro. Doubles have Women, Women Pro, Men, Men Pro and Mixed (there's no Mixed Pro), and relay teams of four race as Women, Men or Mixed, with two women and two men. There are also 13 adaptive divisions with their own rulebook, and invitation-only Elite 15 and Challenger races.
You must be 16 or over on race day. Age groups are Under 24 (16 to 24), then five-year groups from 25 to 29 up to 85 to 89, set by your age on race day. Doubles go by the pair's average age, and relay teams race Under 40 or 40+ by the average age of all four.
Pro is open to every age group at regular races. Athletes aged 60 and over qualify for the World Championships through Open only, and race Open weights there.
Doubles and relay rules
- Run together
- Doubles partners run every kilometre together (1 minute if one runs ahead) and go in and out of each station together. More than three of these penalties and the team is out of competition: it gets a time but no ranking.
- Split the stations
- Split each station however you like, one partner working at a time. The resting partner stays on their feet inside the station area, and walks behind the worker at the sleds, farmers carry and lunges.
- Hand-offs
- Kettlebells and the sandbag can be passed sideways or backwards, never forwards. At wall balls, hand the ball over or let it drop: a flying transition is a no rep.
- Timing
- Each partner wears a chip, and the team's time is the later of the two at the finish.
- Relay
- Four racers each run two 1 km legs and do the two stations that follow, in whatever order the team chooses, with one racer active at a time and a high-five at each handover. All four cross the finish line together.
Kit and conduct
- Allowed
- Closed-toe shoes (you can take them off at wall balls), knee sleeves, gloves (not grips), a weightlifting belt, wristbands, a hydration pack and prescribed inhalers. Anything else needs the Race Director's written permission.
- Not allowed
- Headphones, phones, cameras, ear plugs and smart glasses.
- Chalk
- Only the event's own chalk, and only at the sled pull and farmers carry.
- Food and drink
- Carry your own from the start, or take it from the aid stations. Aid-station water is for drinking only.
- Check-in and start
- Bring photo ID. You get a timing chip for your ankle, a race number and a wristband for your wave. Be at the start tunnel 10 minutes before your start time.
Frequently asked questions
What are the 8 HYROX stations in order?
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, with a 1 km run before each one.
What does the HYROX wall ball weigh, and how high is the target?
4 kg for Women, 6 kg for Women Pro and Men, and 9 kg for Men Pro. Women and Women Pro throw to a 2.70 m target, Men and Men Pro to 3.00 m.
How heavy is the HYROX sled?
Including the sled, the push is 102 kg for Women, 152 kg for Women Pro and Men, and 202 kg for Men Pro. The pull is 78, 103 or 153 kg. Each is 50 m, in four 12.5 m lengths.
What gets you disqualified from HYROX?
Missing a run or a station, not finishing a station in full, using the wrong weight at the farmers carry or lunges, starting in the wrong wave without permission, or a second station done out of order. Spitting and unsporting behaviour can be too, at the Race Director's discretion.
What is the penalty for missing a running lap?
3 minutes per missed lap where each kilometre is four laps, 5 minutes on three-lap courses and 7 minutes on two-lap courses. Missing a whole kilometre is a disqualification.
Can you put the sandbag down during the lunges?
No. It has to stay on both shoulders, and each time it comes off costs 15 seconds.
Do HYROX doubles partners run together?
Yes, every kilometre: 1 minute if one runs ahead. You split the station work however you like, one partner at a time.
Can you take your shoes off for the wall balls?
Yes. You can take them off at the wall ball target, leave them under the rig and take them with you to the finish.
What happens if you need the toilet during HYROX?
The rulebook doesn't cover toilet breaks. It does let a Race Director withdraw a racer if blood, vomit, urine or faeces on the course creates a welfare or contamination risk, which is recorded as a DNF.
Read next
Sources
From HYROX's official 2026/27 rulebook. Rules can change between seasons, so check the current rulebook before you race.