HYROX glossary

An indoor fitness race. Every race has the same format: eight 1 km runs, each followed by one functional workout station, so results compare across cities.

Racing where the course mixes running with strength and conditioning work instead of running alone. HYROX is the largest example.

One of the eight workouts between the runs: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges and wall balls, always in that order.

The transition area between the running track and the stations. Time spent walking or jogging through it counts toward your finish and shows as its own split in your results.

Running on legs that are already tired from a station. Every HYROX run after the first is compromised, which is why training runs straight off station work matters.

Your time for one part of the race, such as run 3 or the sled pull. Results list a split for every run, every station and the Roxzone.

At most venues each 1 km run is made of several laps of the running track. Athletes are responsible for running the right number before entering the Roxzone.

Your total time from the start line to the finish line, including every run, station and Roxzone transition.

The format you race in: Open, Pro, Doubles or Relay. The division sets your weights and how the work is shared.

The standard singles division and where most athletes start. One athlete completes every run and station at the standard weights.

The singles division with heavier loads on the sleds, farmers carry, sandbag and wall balls.

Two athletes race as a team. They run every kilometre together and split the station work between them however they choose.

Four athletes race as a team. Each one runs 2 × 1 km and completes 2 stations.

Women, men or mixed. Mixed teams are a woman and a man in Doubles, or two women and two men in Relay.

Results are also ranked by age group, so you can compare your time with athletes of a similar age as well as the whole field.

Divisions for athletes with a physical impairment, with standards adjusted to each class.

The invite-only race for the fastest women and men in the world, held at selected events and at the World Championships.

The rule that defines a valid rep or distance at a station, such as the depth of a wall ball squat or the back knee touching the floor on a lunge.

A rep the judge does not count because it missed the movement standard. You repeat it, so no-reps cost time.

The official at each station who checks movement standards and counts reps.

The load your division and category uses at a station. Sled weights include the sled itself.

The mark the ball must hit on every wall ball rep. The target is lower for women than for men.

The official document with every standard, weight and race rule. It is updated each season, so check the current one before you race.

HYROX seasons span two calendar years, such as 2026/27. Weights and rules can change from one season to the next.

The group you start with. Athletes are sent off in waves at set times through the day so the course never gets too crowded.

Did not finish. An athlete who stops before the finish line, or does not complete the course as the rules require.

The final event of each season. Athletes qualify through their results at races during the season.

A gym licensed by HYROX to run HYROX classes, often with the station equipment you meet on race day.

Training that builds endurance and strength in the same plan. HYROX athletes are often called hybrid athletes.

Your aerobic capacity: how hard you can work for a long time without fading. Most of a HYROX finish depends on it.

Easy aerobic work, steady enough that you could hold a conversation. It builds the engine with little fatigue.

The hardest pace you can sustain for a long effort before fatigue builds quickly. Threshold runs teach you to hold race pace.

Two types of work done back to back with no rest, such as a station followed straight away by a run. It trains compromised running.

A session that rehearses part or all of the race in order, at race weights, to practise pacing and transitions.

Every minute on the minute. You start a set at the top of each minute and rest for whatever is left of it.

As many rounds (or reps) as possible in a fixed time.

Rate of perceived exertion: how hard an effort feels, usually on a scale of 1 to 10.

The last week or two before a race, when training volume drops so you arrive fresh.

A repeatable test, such as a 5K run or a 500 m row, that shows your current level and lets you measure progress.