Your First HYROX Race: Everything Beginners Need to Know in 2026

So You've Signed Up for HYROX - Now What?

You've seen the TikToks. Athletes pushing sleds, throwing wall balls, running laps around an arena filled with thousands of screaming spectators. It looked equal parts terrifying and exciting - so you signed up.

Now the nerves have kicked in. What have you actually committed to? How hard is it really? Can you finish without embarrassing yourself?

Take a breath. You're going to be absolutely fine.

HYROX was designed to be accessible. There's no time limit, no minimum fitness requirement, and half a million people raced last season alone - most of them first-timers just like you. The fact that you're reading this means you're already more prepared than most people on race day.

This guide covers everything you need to know before your first HYROX: the format, every station, what to wear, how to pace, what to eat, and the mistakes that catch beginners out. By the end, you'll walk into the venue knowing exactly what to expect.

What Actually Happens at a HYROX Race?

HYROX follows the same format at every event, in every city, worldwide. That's one of its best features - you always know what's coming.

The race is simple: 8 x 1km runs, each followed by 1 functional workout station. You alternate between running and stations until all 8 are complete, then cross the finish line.

Total running distance: 8km. Total workout stations: 8. Plus roughly 700 metres of transition through the "Roxzone" - the area between the running track and each station.

Every race takes place indoors, usually in a large exhibition hall or arena. The atmosphere is genuinely electric - loud music, packed spectator areas, and people cheering you through every station.

The 8 Stations in Order

This never changes. Memorise this order before race day - knowing what's coming next helps you pace and mentally prepare.

Station 1: SkiErg (1,000m) - A standing ski machine that works your arms, shoulders, and core. It's the first station so you'll feel fresh, but don't go too hard here. Many beginners blow up on the SkiErg and pay for it the rest of the race.

Station 2: Sled Push (50m) - Push a weighted sled down a track and back. This is the station that catches people out most. The sled feels significantly heavier on race-day turf than it does at your gym. Train heavier than you think you need to.

Station 3: Sled Pull (50m) - Pull the same sled back using a rope, hand over hand. Grip strength and back endurance are key here. Wear gloves if you prefer - most athletes do.

Station 4: Burpee Broad Jumps (80m) - Burpee, then jump forward as far as you can. Repeat for 80 metres. This is more about rhythm than speed. Find a steady pace and don't rush.

Station 5: Rowing (1,000m) - The halfway point. Row 1,000 metres on a Concept2 rower. Keep your stroke rate controlled - around 24-28 strokes per minute is ideal for most beginners. Going faster on the rate rarely makes you faster on the split.

Station 6: Farmer's Carry (200m) - Carry two heavy kettlebells for 200 metres. Grip and core stability are everything. You can put them down if needed, but unbroken is faster. Keep your shoulders back and walk tall.

Station 7: Sandbag Lunges (100m) - Walking lunges with a sandbag on your shoulders for 100 metres. By this point your legs will be screaming. Take small, controlled steps. Depth matters - your knee must touch the ground.

Station 8: Wall Balls (75/100 reps) - The final station. Squat holding a medicine ball, then throw it at a target above you. Women complete 75 reps, men complete 100 reps in the Open division. Break these into manageable sets - try sets of 10 or 15 with short rests.

Open Division Weights

For first-timers, the Open division is where you want to be. Here are the standard weights:

Women's Open: Sled Push 102kg, Sled Pull 78kg, Farmer's Carry 2x16kg, Sandbag Lunges 10kg, Wall Ball 4kg to a 2.7m target (75 reps).

Men's Open: Sled Push 152kg, Sled Pull 103kg, Farmer's Carry 2x24kg, Sandbag Lunges 20kg, Wall Ball 6kg to a 3m target (100 reps).

The SkiErg, Row, and Burpee Broad Jumps have no weight variations - they're the same for everyone.

Which Division Should You Enter?

If it's your first HYROX, you have two sensible options:

Open (Solo) - You do everything yourself. This is the most popular division for first-timers and the one most people think of when they picture HYROX. It's a genuine test, but completely achievable for anyone with a decent fitness base.

Doubles - You race with a partner. Both of you run every kilometre together, but you split the workout stations however you like using a "You Go, I Go" format. This is a brilliant option if the idea of doing it solo feels daunting, or if you just want to share the experience with a friend.

If you're coming from a running background and feel confident covering 8km, Open is fine. If you're coming from a gym background with less running experience, Doubles takes some pressure off while you learn the format.

Either way, start with Open-weight divisions. The Pro division uses significantly heavier loads and is designed for experienced racers.

How to Pace Your First HYROX

Pacing is the single most important skill in HYROX, and the single biggest mistake beginners make is starting too fast.

The Golden Rule: Start Slower Than You Think

The adrenaline on race day is real. The music is loud, the crowd is huge, and your wave takes off together. Every instinct tells you to sprint.

Don't.

HYROX is a 60-90+ minute effort. Your running pace should be closer to your half-marathon pace, not your 5K pace. If you go out at 5K pace, you'll be walking by station 4.

Treat the first two kilometres as your warm-up. If it feels too easy early on, you're doing it right.

Run Pacing Guide for Beginners

A practical framework based on your current running ability:

If your comfortable 5K pace is around 5:30/km, aim for 6:15-6:30/km at HYROX. If your 5K pace is around 6:00/km, aim for 6:45-7:00/km. If you're not sure, use the talk test - you should be able to speak in short sentences during the first few runs.

Aim to keep your splits consistent. The best performers don't speed up at the end - they simply don't slow down.

Station Pacing

SkiErg: Easy pace. Think 60-70% effort. This isn't the station to win your race on - it's the station that can ruin it if you go too hard.

Sled Push: Take short breaks every 12.5 metres (each length). Even a 2-second pause saves your legs for the rest of the race. Do not try to push the full 50m without stopping.

Sled Pull: Steady hand-over-hand rhythm. Don't yank - pull smooth and controlled.

Burpee Broad Jumps: Find a pace you can sustain. 10 per minute is a solid beginner target.

Row: Stay at 24-28 strokes per minute. Focus on power per stroke, not stroke rate.

Farmer's Carry: Walk quickly, don't run. Grip failure means you have to stop and reset, which costs more time than a fast walk saves.

Lunges: Small steps. Don't overstride. Touch your knee down every rep and keep the sandbag stable.

Wall Balls: Break early and often. Sets of 10-15 with 5-10 second rests are far better than going to 30 and then needing a 2-minute break.

The Roxzone: HYROX's Hidden Station

Nobody talks about the Roxzone, but it can add minutes to your time if you're not prepared.

The Roxzone is the transition area between the running track and each workout station. It varies by venue, but you'll cover roughly 700 metres total across all 8 transitions throughout the race.

The biggest mistake? Stopping to walk in the Roxzone. Maintain a jog or at least a fast walk through every transition. Study the venue map in the Athlete's Guide email - knowing exactly where to go saves time and mental energy.

What to Wear on Race Day

Shoes: Your most important decision. Wear a cross-training shoe with good grip - you need traction for the sled push. Pure running shoes often slip on the turf. Something like the Nike Metcon, Reebok Nano, or NOBULL Trainer works well. Whatever you choose, train in them first. Never wear new shoes on race day.

Clothing: Comfortable, sweat-wicking kit. The venue gets hot. Shorts and a t-shirt or vest are ideal. Avoid anything baggy that could catch on equipment.

Gloves: Optional but popular for the sled pull and farmer's carry. Gym gloves or cycling gloves work fine. Some athletes prefer chalk - check if the venue allows it.

Watch: Useful for tracking your 1km laps and overall time. Just don't obsess over it mid-race.

What to Eat Before HYROX

Keep it simple. Eat what you know works for you - race day is not the time to experiment.

2-3 hours before your wave: A meal with slow-release carbs, a little protein, and minimal fat. Porridge with banana and a drizzle of honey. Toast with peanut butter. A bagel with cream cheese. Nothing heavy, nothing fried, nothing new.

30-60 minutes before: A small snack if needed - a banana, an energy bar, or a handful of sweets for quick energy.

Hydration: Drink 400-600ml of water in the 2 hours before your start. Sip an electrolyte drink if you tend to sweat heavily. Don't chug a litre right before your wave - you'll feel it sloshing during the SkiErg.

During the race: Most beginners won't need fuel during the race itself (60-90 minutes is manageable without). If you want to carry something, a gel or energy chew between stations 4 and 5 can help.

Race Day Timeline

HYROX runs on strict start times. If your wave is at 10:45, they mean 10:45. Here's how to structure your morning:

3 hours before start: Eat your pre-race meal.

90 minutes before: Arrive at the venue. Collect your race pack, get your bib, and familiarise yourself with the layout.

60 minutes before: Walk the venue. Find the Roxzone entrances, check where each station is, note the screen positions for tracking your laps.

30 minutes before: Begin your warm-up. A 10-minute jog, dynamic stretches, a few bodyweight squats and lunges, and some light arm swings for the SkiErg and row.

5 minutes before: Line up in your wave. Take a deep breath. Smile. You've done the work.

The 7 Biggest Mistakes First-Timers Make

1. Going out too fast. We've said it already. We'll say it again. Start slower than your ego wants you to.

2. Not training the sled. If your gym has a sled, use it. If it doesn't, heavy prowler pushes, leg presses, and wall sits help. The sled push is the station that surprises people most - the race-day turf makes it significantly harder than your gym floor.

3. Wearing the wrong shoes. Running shoes slip on the sled. Cross-trainers with rubber grip soles are a much better choice.

4. Forgetting the Roxzone. Keep moving through transitions. Walking or standing still here bleeds time you can't get back.

5. Losing count of laps. Depending on the venue, 1km might be 2-4 laps of the indoor track. It's easy to lose count when you're fatigued. Use your watch or the venue screen to track distance. Running too many or too few laps results in time penalties.

6. Not practising transitions. In training, practise running immediately after strength work. "Brick" sessions - like a set of lunges followed by a 1km run - teach your body to move under fatigue, which is the core demand of HYROX.

7. Comparing yourself to others. Your first HYROX is about finishing and learning the format. Your time doesn't matter. What matters is the experience - and every single person who's done multiple HYROX events will tell you their first race was full of lessons that made them faster next time.

What's a Good Time for Your First HYROX?

The average HYROX finishing time globally is around 1 hour 30 minutes. But averages don't tell the whole story.

For a first-timer in reasonable fitness, here's a rough guide:

Sub 1:15 - Very strong for a first race. You likely have a solid running and gym background.

1:15 to 1:30 - Excellent. You trained well and paced smartly.

1:30 to 1:45 - Good. This is where most well-prepared first-timers land.

1:45 to 2:00 - Solid finish. You completed a tough event and now have a benchmark to beat.

2:00+ - You still finished. That matters more than any number on a clock.

Don't set a time target for your first race. Set a process target: pace conservatively, don't stop in the Roxzone, break wall balls into sets, and finish with a smile. The PB chasing starts at race number two.

How to Train for Your First HYROX

You don't need a 16-week elite programme. If you have 8-12 weeks and can train 3-4 times per week, you'll be well prepared.

Your training should cover three things:

1. Running under fatigue. Not just running - running after doing something hard. Brick sessions are your best friend: run 1km, do 15 wall balls, run 1km, do 20 lunges, repeat. This teaches your body to handle the HYROX rhythm.

2. Station-specific strength. Sled push and pull (or substitutes if your gym lacks sleds), lunges, wall balls, farmer's carries, and basic rowing and SkiErg technique. You don't need to be strong - you need to be efficient and durable.

3. Aerobic base. Build up to running 8-10km comfortably at an easy pace. If you can do that, the running portion of HYROX won't break you. Most of your runs should be easy - save hard efforts for 1-2 sessions per week.

A balanced week might look like: Monday - strength session focusing on squats, lunges, and upper body. Tuesday - easy run (30-40 minutes). Wednesday - rest or light mobility. Thursday - brick session (run + station work). Friday - rest. Saturday - long easy run (45-60 minutes). Sunday - active recovery.

After the Race: What Happens Next

You'll cross the finish line, collect your medal, and probably collapse somewhere dramatic.

Immediately after: Keep walking for 5-10 minutes. Don't sit down straight away. Sip water or an electrolyte drink. Eat something with carbs and protein within 30 minutes - a banana and a protein shake, or whatever the venue provides.

That evening: Stretch gently. Eat a proper meal. Sleep well. You've earned it.

The next few days: Light movement only - a walk, some gentle stretching, maybe a swim. Your legs will be sore. That's normal. Give yourself 3-5 days before anything intense.

And then? Start planning race number two. Because everyone does.

How Edge Prepares You for HYROX

If piecing together your own training feels overwhelming, that's exactly what Edge was built for.

Edge creates a personalised hybrid training plan that balances running, strength, and conditioning across your week - exactly what HYROX demands. Your plan adapts to your schedule, your fitness level, and your race date.

You get structured running sessions with pace targets, strength work that builds station-specific durability, conditioning sessions that mirror race demands, and 24/7 access to real coaches who can answer your questions and adjust your plan when life gets in the way.

Over 11,000 athletes have used Edge to prepare for HYROX, marathons, and hybrid fitness goals - many of them first-timers who went from nervous to race-ready in 8-12 weeks.

Try Edge free for 7 days and take the guesswork out of your first HYROX.