Glossary
Everything Hyrox, from race day to your report
What is Hyrox
Hyrox is a fitness race built on one simple idea: run, then work, then run again, eight times over. Every athlete covers 8 kilometers of running, split into eight 1-kilometer legs, and after each run comes one functional fitness station. The course never changes. The stations never change. The order never changes. Whether you race in Hamburg or Houston, you are doing the same eight runs and the same eight stations, loaded to the same standard for your division and gender. That is what makes a Hyrox finish time mean something: your result compares directly to every other athlete who has ever raced, anywhere in the world.
The race was founded in November 2017 by Christian Toetzke, a former sports marketing executive who ran the Ironman franchise in Germany, and Moritz Fürste, a two-time Olympic gold medalist in field hockey. The first event took place in Hamburg in April 2018. In less than a decade, Hyrox has grown into one of the fastest-growing mass participation sports in the world, with races held across dozens of countries every season.
The eight stations, in order
Every station is preceded by a 1-kilometer run. Each one tests something different, and that is the point: a Hyrox race is designed so that no single strength lets you coast through the whole thing.
SkiErg: The first real test of the day. Go out too hard here and you will feel it on every station that follows.
Sled push: Four lengths of a loaded sled. Pure leg strength, no technique to hide behind.
Sled pull: The same sled, now pulled hand over hand by rope. Your grip and your back pay for the sled push.
Burpee broad jumps: Burpee, jump forward, repeat. There is no pace that makes this comfortable.
Rowing: The SkiErg's twin, an hour later, when your arms are already compromised.
Farmers carry: Two loaded kettlebells, no setting them down. Grip failure ends races here.
Sandbag lunges: A weighted sandbag across your shoulders, for 100 meters of lunges, on legs that pushed and pulled a sled an hour ago.
Wall balls: The last station. 100 reps, standing between you and the finish line, after everything else.
Roxzone: the station nobody trains for
Between every run and every station sits the Roxzone, Hyrox's name for the transition area. Walking in, racking or grabbing your equipment, and walking out all count toward your total race time. In a race this tightly contested, Roxzone time adds up fast. A confident, practiced transition and a slow, hesitant one can be the difference between finishing in the top 10 percent of your age group and finishing just outside it. Most athletes training for Hyrox obsess over their sled push and ignore the Roxzone completely. That is usually a mistake, and it is exactly why RaceDecoded breaks Roxzone time out as its own category in every report.
How much weight you actually move
Weight standards step up in three tiers: Women's Open, then Men's Open (which matches Women's Pro exactly), then Men's Pro. Knowing where your division sits tells you exactly what you are training for.
| Station | Women Open | Men Open / Women Pro | Men Pro |
|---|---|---|---|
| Sled push | 102 kg (225 lbs) | 152 kg (335 lbs) | 202 kg (445 lbs) |
| Sled pull | 78 kg (172 lbs) | 103 kg (227 lbs) | 153 kg (337 lbs) |
| Farmers carry (2x) | 16 kg (35 lbs) | 24 kg (53 lbs) | 32 kg (71 lbs) |
| Sandbag lunges | 10 kg (22 lbs) | 20 kg (44 lbs) | 30 kg (66 lbs) |
| Wall balls | 4 kg (9 lbs) | 6 kg (13 lbs) | 9 kg (20 lbs) |
Notice the pattern: Women's Pro loads match Men's Open loads on every single station. That single fact tells you how much heavier Pro really is, it is not a small step up, it is effectively a full division jump in load.
Wall balls are measured in reps rather than distance: 100 reps at every level, with only the ball weight changing by division and gender.
The divisions
The standard individual race. Eight runs, eight stations, standard weights. Most first-time Hyrox athletes start here.
The same eight runs and eight stations as Open, raced solo at the heavier Pro weight standard shown in the table above.
Two athletes, one race. Partners split the runs and stations however they choose, at standard weights.
Doubles, raced at Pro weights.
A four-person team splits the full course between its members.
For athletes competing with a qualifying physical impairment, with standards adjusted by category.
Hyrox's division for younger athletes, racing a shortened course scaled to age group.
Quick answers
How many stations are in a Hyrox race?
Eight. SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls, in that exact order, every time, at every event worldwide.
How heavy is the Hyrox sled push?
In the Open division, men push 152 kilograms and women push 102 kilograms across 50 meters. Pro division men push 202 kilograms, and Pro division women push 152 kilograms, the same load as Open men.
What is Roxzone in Hyrox?
Roxzone is the official name for the transition area between every run and every station. Walking in, setting up your equipment, and walking out all count toward your official finish time.
When was Hyrox founded?
Hyrox was founded in November 2017 by Christian Toetzke and Moritz Fürste. The first event was held in Hamburg, Germany, in April 2018.
How long is a Hyrox race in distance?
Eight kilometers of running, split into eight 1-kilometer legs, plus the eight fitness stations and the Roxzone transitions between them.
What is contained in your report
Everything above is the race itself. Once you race, RaceDecoded turns your official result into a personalized report built from seven sections, each answering a different question about your performance. Instead of just knowing your finish time, you walk away knowing exactly what helped you, what held you back, and what to do about it before your next race. Here is what each section actually gives you.
Race summary
The big picture of your race in one glance: your finish time, whether running or the stations cost you more time, your clearest strength, and the single biggest opportunity to train next.
Comparison
A leg-by-leg view of your race against the field, so you can see exactly where you held your position and where you lost ground.
Time savings
Turns your opportunities into real numbers. See how many seconds you could realistically save on each split, and what your finish time would look like if you closed those gaps.
Race behavior
The patterns behind your result: whether fatigue built up gradually or hit all at once, which kinds of stations you handle best, and how smooth your transitions really were.
Historical progress
Once you've raced more than once, this shows how you've actually changed over time: what's improved, what's gotten less consistent, and whether this race continues your trend or breaks from it.
Race strategy
Connects cause and effect across your race, showing how one moment cost you time somewhere else, then narrows everything down to one clear move worth making first.
Action plan
A simple three-phase plan: one focus for the next 30 days, one for 60, one for 90, each with a specific number to hit rather than a vague direction.