HYROX OsloOslo, Norway🇳🇴

Courses

Single course: 8 × 1 km koşu + 8 istasyon.

HYROX course: 8 × 1 km run + 8 stations

The course is the same at every HYROX race: run 1 km, do a station, run 1 km again; the sequence repeats eight times. That is 8 km of running and eight stations, and the transition area (Roxzone) between run and station counts towards your time. Order, distances and loads below are from the HYROX Single Rulebook, Season 26/27.

Sled loads include the sled. Wall ball target height is 2.70 m for women and 3.00 m for men. Women Pro uses the same loads as Men Open. Doubles Women race with Women Open loads, Doubles Men, Women Pro and Mixed with Men Open loads, Doubles Men Pro with Men Pro loads; both partners run every 1 km together and share the station work as they like. In a Relay team each of the four racers does 2 runs and 2 stations, the split is up to the team.

Finishing tips: where the time goes

• Runs: Most time is lost on the first two runs when they start too fast. Run all eight at the same pace; if your pace has not dropped by the end, you started right.
• SkiErg: Pull with the hips, not the arms: hinge forward and let the arms finish long. Feet leaving the base plate earn a warning first, then 15 seconds every time.
• Sled Push: Arms locked, torso low, short quick steps; stopping the sled and restarting it is the most expensive mistake. Do not turn before the whole sled has crossed the 12.5 m line.
• Sled Pull: Pull with your body weight by stepping back rather than with your arms. You must stay standing, kneeling or sitting is not allowed, and do not step on the front or back line of the box.
• Burpee Broad Jump: Jump short and steady, long jumps burn your breath. Both feet take off and land together, a stagger over 5 cm is a no rep, and hands go no more than 30 cm in front of your toes.
• Rowing: Drive with the legs at a low stroke rate with long strokes; the 1,000 m row is where you get your breath back. Damper 6 and footplate 4 are preset, you may change them.
• Farmers Carry: Try to walk the 200 m without putting the kettlebells down; if you do, they must not move forward. Return them to the box with handles upright or take a 30-second penalty.
• Sandbag Lunges: The trailing knee touches the ground on every step, knees and hips fully extend on every rep, no walking between reps. The bag stays on both shoulders; resting it on the floor or a barrier costs 15 seconds.
• Wall Balls: No rep unless the hips drop below the knees, the ball hits the target and every rep starts standing tall. Split the 100 reps into sets from the start (10 to 15 reps, short breath); going for one unbroken set and stalling costs the most time. Shoes may come off, chalk is a 2-minute penalty.
• Roxzone: No resting in the transition area, walk fast. Water is handed out here; gels and other nutrition must be carried from the start, anything taken from outside is a penalty. An incomplete station means disqualification, and a wrong load means repeating the station.

Estimate your finish time and station split with the HYROX time plan.

Source: HYROX Single Rulebook, Season 26/27, hyrox.com/rulebook

Race plan: what to do leg by leg

Enter your pace, level and transition time to get a target for all 8 runs, 8 transitions and 8 stations, plus where to drink and where to stop and breathe. Times are typical for each level; adjust with your own training data.

Water and rest rules

• Water is at every Roxzone pass; sip, do not gulp. Gels and other nutrition must be carried from the start, nothing from outside.
• Stopping is not a penalty, an incomplete station is a disqualification. If you are gasping, stop, take three to five breaths, restart; locking up and crawling is slower.
• Plan your stops, do not stop as a reaction: know at which metre you will stop before entering the station.
• Do not walk the first 100 m out of a station, but start the run slowly; the heart rate drops within 30 seconds.

This plan is based on level averages, not coaching advice; adjust it with your training data.

Calculators for this race