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The HYROX competition has established itself as a global benchmark in hybrid fitness. The concept is simple: an 8 km run, interspersed with 8 functional stations, always in the same order.
Simple on paper, demanding in reality. To avoid penalties, optimize your strategy, and perform confidently, here is the complete guide, including the most frequently asked questions… and everything else you absolutely need to know.
Frequently Asked Questions
Can we drink?
Yes. Hydration is allowed and recommended. Aid stations are provided. You can also consume your own drinks if local regulations permit.
Can we eat?
Yes. Energy gels or small snacks are allowed, as long as they do not hinder the progress of other participants.
Can I use a nasal strip?
Yes. Nasal strips are allowed as they do not constitute prohibited external mechanical aid.
Can I wear gloves or belts?
Yes, gloves and weightlifting belts are generally allowed. Always check the specific rules of your event.
Specific rules for the doubles format
Do you have to wait for your teammate during the race?
Yes. Partners must run together and enter the work zone together. It's impossible to start a station alone.
Can stations be divided as desired?
Yes. The distribution is flexible (50/50, 70/30, short relays, etc.).
Can one partner complete an entire station?
Yes. One partner can perform 100% of the workload.
How should the sandbag be passed during lunges?
You must pass it to your teammate without dropping it. The bag must not touch the ground during the transition.
When switching on wall balls, do you have to finish the repetition?
Yes. Each repetition must be complete: squat below parallel + target validated. Do not pass during a half-movement.
What if a partner gets injured?
During the race, one member's withdrawal generally leads to team disqualification. Before the event, a change may sometimes be possible through the organization.
Can you change partners mid-race?
No.
Can I resell my spot?
Only through the official transfer procedure if offered. Unregulated resales are prohibited.
Detailed penalties by station
HYROX enforces strict standards. Any non-compliant repetition results in a no rep (repetition to be redone immediately). Certain general rule infractions result in fixed time penalties.
Run (1 km)
- Follow the official course
- Do not cut the course
- Enter and exit Roxzones through designated passages
- Penalty: possible disqualification for intentional shortcutting
SkiErg
- Full distance mandatory
- Leaving the machine before meters are validated requires completing the remaining distance
- Penalty: missing meters to complete (no fixed time added)
Sled Push
- Full back-and-forth movements mandatory
- Sled must fully cross each line
- Stay in the assigned lane
- Penalty: segment to be redone if line not validated
- 2 minutes if using the wrong lane
Sled Pull
- Sled must fully cross each line before moving back
- Do not cross the line when moving backward
- Stay in the assigned lane
- Penalty: distance to be redone if not validated
- 2 minutes if using the wrong lane
Burpee Broad Jump
- Do not start the burpee before the line
- Chest must touch the ground
- Both feet must lift off together
- Cross the line with both feet before the next repetition
- Penalty: immediate no rep
Row (rower)
- Full distance mandatory
- Do not leave the machine before full validation
- Penalty: remaining meters to complete
Farmer Carry
- Full distance mandatory
- If kettlebells fall, resume from the exact spot
- Do not cut the course
- Penalty: return to the drop point
- 2 minutes if using the wrong lane
Sandbag Lunges
- Do not start before the line
- Back knee to the ground for each repetition
- Full hip extension at the top
- The last repetition must finish after the final line
- Penalty: no rep for each non-compliant repetition
- 2 minutes if using the wrong lane
Wall Balls
- Squat below parallel mandatory
- Ball must hit the regulation target
- Each repetition must be complete
- Penalty: immediate no rep
General rules and fixed penalties
Traffic flow and arches
- Stations must be completed in the official order
- Enter and exit through designated paths
- Exiting through the "IN" arch results in a 2-minute penalty
Equipment and lanes
- Use only assigned equipment and lanes
- Penalty: 2 minutes per infraction
Chalk
- Only chalk provided by the event can be used
- It cannot be carried to another station
- Penalty: 2 minutes per infraction
Aid Station
- Drinks are for consumption only
- Prohibited to pour water on the body
- Penalty: 2 minutes per infraction
Specific Doubles Rules
Running between stations
- Both partners must run together for the 1,000 meters
- If one partner gets ahead: 1-minute penalty
Stations
- Both members must enter the station together
- The exercise only begins when both are present
- The station can only be left once all repetitions are completed
- Both partners must leave together
Accumulation of penalties
- More than 3 penalties for not adhering to the "run together" rule = disqualification
- No official ranking will be awarded
Key point: a 2-minute penalty can ruin a race strategy. In HYROX, technical discipline and adherence to rules are as crucial as physical fitness.
Technical tips per station
- Sled pull: In doubles, position your partner at the line to avoid going over it when backing up.
- Sled push: Adopt a low stance, locked arms, continuous push rather than jerky.
- Farmer carry: Hold the kettlebell at the front of the handle to improve stability and facilitate relay with your partner.
- Sandbag lunges: Do not place the bag on the ground, even during the relay. Stabilize your core and regulate your breathing.
- Wall balls: Clearly break parallel to avoid no-reps.
- Row and SkiErg: Don't start too fast. Maintain a smooth effort to preserve your legs.
Race strategy and management
HYROX follows a fixed order:
1 km run → SkiErg → 1 km run → Sled Push → 1 km run → Sled Pull → 1 km run → Burpee Broad Jump → 1 km run → Row → 1 km run → Farmer Carry → 1 km run → Lunges → 1 km run → Wall Balls
Read the map before starting. Knowing the entry/exit points of zones can save valuable time.
Strategic tips:
- Do not overestimate your pace for the first two kilometers
- Anticipate quadriceps fatigue before lunges and wall balls
- Intelligently break up tasks in doubles to avoid muscle failure
- Practice transitions during training
Material, equipment and preparation
Shoes: Opt for a stable model, offering a good compromise between running and functional movements.
Chalk: Authorization varies depending on the event.
Nutrition: Test your strategy before race day. Do not try anything new during competition.
Specific preparation: Incorporate HYROX simulations with sequences of running + stations to accustom your body to metabolic transitions.
HYROX rewards well-rounded athletes: endurance, strength, effort management, and strategy. Mastering the rules and anticipating technical details can make the difference between a race endured… and a performance mastered.