Complete Guide · Updated 2026

HYROX — The Complete
Interactive Guide

Everything you need to know about HYROX — race format, all 8 stations, Open vs Pro weights, realistic finish times, and how to actually prepare. Built by Abbysan, Phuket's pre-HYROX preparation studio.

8 Stations
8 km Running
~90 Avg. mins
550k+ Athletes 2025
2017 Founded
What is it

One race. Same format. Everywhere.

HYROX is an indoor fitness race held in arenas worldwide. The format never changes — making your time in Phuket directly comparable to someone racing in London or New York.

Run 1 km → complete a functional workout station → run 1 km → next station. Eight times. The order is always identical, the equipment is always the same, and the weights are standardized globally. No qualification is required — just register at hyrox.com and be at least 16 years old. Over 550,000 athletes competed in 2025 across 80+ races worldwide, with the sport expanding rapidly across Southeast Asia.

Race format

The 8 Stations — in order

The station order never changes. Memorizing it is part of race preparation.

⬤ Start + Run 1 km
01
SkiErg
Shoulders, lats, core — full-body pull motion on the Concept2 SkiErg
1,000 m Endurance
Run 1 km
02
Sled Push
Quads, glutes, posterior chain — wear flat grippy shoes for this one
4 × 12.5 m Strength
Run 1 km
03
Sled Pull
Back, biceps, grip, core — rope hand-over-hand toward you
4 × 12.5 m Strength
Run 1 km
04
Burpee Broad Jump
Full body conditioning — loved and hated in equal measure
80 m Conditioning
Run 1 km · Halfway
05
Rowing (RowErg)
Back, legs, core — full body. Second ergometer of the race.
1,000 m Endurance
Run 1 km
06
Farmers Carry
Grip, upper back, core, traps — two kettlebells, 200 metres
200 m Grip & Core
Run 1 km
07
Sandbag Lunges
Quads, glutes, single-leg stability — sandbag across your shoulders
100 m Leg burn
Run 1 km · Final run
08
Wall Balls
Full body — the finish-line station. 100 reps to a target on the wall.
100 reps Final push
⬤ Finish line
Who can enter

Divisions

Every division runs the same course. Weights differ. Age brackets start at 16 with 14 categories total.

Open
Open Men / Women
Standard category. Accessible for fit gym-goers. Best for first-timers. The most popular division worldwide.
Pro
Pro Men / Women
Heavier weights on 5 stations. Required for World Championships qualification from 2026. Elite 15 athletes compete at Pro weights.
Team
Doubles M / W / Mixed
Two athletes run together and split the stations. Available in Open and Pro Doubles. Great entry point for training partners.
Relay
Team Relay (4 people)
Each athlete runs 2 km and completes 2 stations. Uses Open weights. Perfect for groups or gym teams new to HYROX.
2024/25 Season

Official Weights — Open vs Pro

Three stations are identical across all divisions. Five stations scale up in Pro.

StationMen OpenWomen OpenNotes
SkiErg1,000 m1,000 mSame in Pro
Sled Push152 kg102 kgSled weight included
Sled Pull103 kg78 kgSled weight included
Burpee Broad Jump80 m80 mSame in Pro
Rowing1,000 m1,000 mSame in Pro
Farmers Carry2 × 24 kg2 × 16 kgTwo kettlebells
Sandbag Lunges20 kg10 kgSandbag on back
Wall Balls6 kg · 3 m target4 kg · 2.7 m100 reps
Benchmarks

Realistic finish times

No time limit at most events. Everyone who crosses the line is a finisher.

Elite Pro (Men)52–58 min
Elite Pro (Women)62–68 min
Competitive Open75–90 min
Average finisher~90 min
First-timer · moderate fitness100–150 min

World record (Men): Alexander Rončević — 51:59 (2026). World Championships 2026: Stockholm, June 18–21.

Training advice

6 things that actually matter

Most people train the wrong things. Here's where the real gains are.

01 · Running
Running is ~50% of your race
Most athletes overtrain stations and neglect running. Treat the 8 km like a 10K training block — intervals, tempo, easy aerobic work. Without a running base, no station strength will save you.
02 · Fatigue
Train "compromised"
Every station happens after a run. Training stations fresh doesn't prepare you for how they feel after 5 km of running. Add station work immediately after runs to simulate real race stress.
03 · Grip
Grip is a hidden limiter
Sled pull, farmers carry, and wall balls all tax your grip. Most programs never train it specifically. Grip failure at 120 m of the farmers carry quietly ruins race times.
04 · Joints
Prepare your joints before the load
Pull mechanics, deep lunging under load, shoulder prep for heavy rowing — these need specific preparation. Athletes who skip this step are the ones who get injured on the sled or in the lunge.
05 · Shoes
Shoes matter for the sled
Flat, grippy training shoes (NOBULL, Metcons) outperform cushioned running shoes on the sled push. Many experienced athletes bring two pairs and switch at the sled station.
06 · Timeline
12 weeks is the right runway
With a fitness base: 10–12 weeks. Already training hard: 8 weeks can work. Taper volume 40–50% in the final week. Arriving rested is a real performance advantage — not just a cliché.
Abbysan Studio · Phuket, Thailand

The pre-HYROX studio
built around your joints.

Most HYROX prep focuses on replicating the stations. Abbysan goes a layer deeper — push and pull mechanics, core initiation strength, and joint resilience first. So when the weight gets heavy and the runs get long, your body knows exactly what to do.

01
Push & Pull Mechanics
Correct technique on the sled, SkiErg, and rowing — efficient movement that protects your shoulders, spine, and knees under real load.
02
Core Initiation Strength
Real bracing and anti-rotation patterns that stabilize your spine through every station — not crunches.
03
Compromised Conditioning
We train you the way HYROX tests you — fatigued. Your body learns to perform under the exact stress the race produces.
04
Joint Protection Under Load
Progressive loading of the hip, knee, and shoulder patterns HYROX demands — so you arrive race-ready, not just strong in the gym.
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Common questions

FAQ

Do I need to qualify for HYROX?
No. Any HYROX event — aside from the Elite 15 and World Championships — is open to anyone who registers and is at least 16 years old. Go to hyrox.com, pick your event, choose your division, and register.
Is there a HYROX event in Phuket or Thailand?
HYROX events in Southeast Asia are growing fast — check hyrox.com for the current Asia-Pacific race calendar. Many Thailand-based athletes train locally and travel to Singapore, Hong Kong, or Australia to race. Abbysan helps Phuket athletes prepare for those events.
Should I enter Open or Pro as a first-timer?
Open. Almost every coach and elite athlete recommends Open for your first race. Learn the course, manage your pacing, enjoy the experience. Moving to Pro is a natural next step once you have a baseline finish time.
How fit do I need to be to start HYROX training?
If you can run 5 km comfortably and do basic gym exercises, you can train for and finish HYROX. The movements are technically straightforward — the challenge is learning to perform them under accumulated fatigue.
What makes Abbysan different from a regular HYROX gym?
Most gyms replicate the race stations. Abbysan's approach starts with movement mechanics and joint preparation — so athletes arrive not just fit, but structurally ready. We teach you how to generate power through a pull without loading your spine wrong, how to brace under a sandbag, and how to pace the SkiErg without burning out your shoulders before the sled.
How do I get in touch with Abbysan?
Email us at info@abbysan.com, WhatsApp us at +66 62 547 5107, or visit us at Boat Lagoon (Ko Kaew, Phuket) or Alanna Wellness (Cherngtalay, Phuket).
Find us

Abbysan in Phuket

Two locations across Phuket. Both offering the pre-HYROX preparation program.

Location 01
Boat Lagoon
Ko Kaew, Phuket
Thailand
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Location 02
Alanna Wellness
Cherngtalay (Choeng Thale)
Phuket, Thailand
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Abbysan · Yoga. Pilates. Therapy.
Phuket's pre-HYROX preparation studio · abbysan.com
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