THE NEW CHALLENGE
HYROX
HYROX is a standardized fitness race: eight 1 km runs, each followed by one functional workout station — SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls — in the same order at every event. Abdallah Mekky is training toward his first HYROX from Cairo, with running as the engine.
HOW A HYROX RACE WORKS
Eight kilometers of running, split into eight 1 km runs, with a station after every run. You race the clock, and the total time includes every run, station and transition.
- 1.1 km run → SkiErg
- 2.1 km run → Sled Push
- 3.1 km run → Sled Pull
- 4.1 km run → Burpee Broad Jumps
- 5.1 km run → Rowing
- 6.1 km run → Farmers Carry
- 7.1 km run → Sandbag Lunges
- 8.1 km run → Wall Balls
STATIONS & WEIGHTS
Singles division loads for the 2026/27 season. Sled weights include the sled. HYROX has changed loads between seasons before, so confirm on hyrox.com before you train to a number.
| STATION | WORK | OPEN WOMEN | OPEN MEN | PRO WOMEN | PRO MEN |
|---|---|---|---|---|---|
| 1. SkiErg | 1,000 m | — | — | — | — |
| 2. Sled Push | 50 m | 102 kg | 152 kg | 152 kg | 202 kg |
| 3. Sled Pull | 50 m | 78 kg | 103 kg | 103 kg | 153 kg |
| 4. Burpee Broad Jumps | 80 m | Bodyweight | Bodyweight | Bodyweight | Bodyweight |
| 5. Rowing | 1,000 m | — | — | — | — |
| 6. Farmers Carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| 7. Sandbag Lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| 8. Wall Balls | 100 reps | 4 kg to 2.7 m (9 ft) | 6 kg to 3 m (10 ft) | 6 kg to 2.7 m (9 ft) | 9 kg to 3 m (10 ft) |
OPEN, PRO, DOUBLES & RELAY
Open is the standard solo division and the usual first race. Pro races the same course with heavier loads. HYROX also has Doubles, where two athletes share the work, and Relay, where a team of four splits the race. Athletes are grouped in age categories as well.
HYROX VS CROSSFIT
| HYROX | CROSSFIT | |
|---|---|---|
| Format | Fixed: 8 × 1 km runs, each followed by one of 8 stations, in the same order | Varied: workouts change daily and combine lifting, gymnastics and cardio |
| Running | 8 km total, always run on fatigued legs | Occasional; usually short runs inside a workout |
| Standardization | Identical at every event worldwide, so you can rehearse the exact race | Programmed by each gym or coach; benchmarks (Fran, Murph) give common reference points |
| Scored by | Total finish time | Time, rounds, reps or load, depending on the workout |
| Best preparation | Running base plus strength endurance and station practice | Broad strength, skill and work capacity |
More on the other side in the CrossFit guide.
HOW I’M APPROACHING IT
HYROX is a running race with stations attached, so the running base comes first. Around it: practising running on tired legs, building strength endurance for the sleds, carries and wall balls, and rehearsing the transitions. This is the thinking behind my own training, not a coaching plan or medical advice.
STATUS
Not raced yet. No HYROX is booked and no finish time is recorded. Results go on the Records page only after they happen. Try the HYROX pacing planner to plan a goal time.
SOURCES
- HYROX official website — rulebook, divisions and event calendar.
QUICK ANSWERS
QUESTIONS & ANSWERS
What is HYROX?
HYROX is a standardized fitness race made of eight 1 km runs, each followed by one functional workout station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. The order is the same at every event.
How far do you run in a HYROX race?
Eight kilometers in total, split into eight 1 km runs. Each run comes before a station, so you run on tired legs after every station.
What is the difference between HYROX Open and Pro?
Both divisions race the same eight runs and eight stations. Pro uses heavier sleds, farmers carry, sandbag and wall ball loads. Open is the standard division and the usual choice for a first race.
Is HYROX harder than a marathon?
They are different efforts. A marathon is 42.195 km of continuous running; HYROX is 8 km of running interrupted by strength-endurance stations. Which feels harder depends on the athlete's background.
Has Abdallah Mekky raced HYROX yet?
No. He is training toward his first HYROX start line. No race is booked and no result is listed on this site until one is real.
What is the difference between HYROX and CrossFit?
HYROX is a fixed-format race that is identical everywhere, so you can train for the exact event. CrossFit is a training method built on constantly varied functional movements, with workouts that change every day.