Workout guides HYROX
HYROX Terms Explained: Stations, Roxzone & Race Format
HYROX combines running and workout stations. The standard adult race alternates eight 1 km runs with eight stations in a fixed order. The Roxzone is the transition area connecting the run course and stations.
By Aika · Reviewed
How the HYROX race format works
Read the standard adult race as run → station → run → station, repeated eight times. Each run is prescribed as 1 km, for 8 km of running plus the station tasks and transitions. Finish in the required sequence; the race measures total elapsed time.
This structure gives the terminology context. A “station” is a task location, a “run split” is the time for a running segment, and the Roxzone connects the running course with the stations.
The eight stations in order
Each of these follows its corresponding run. The links explain the movement or equipment name; the rulebook supplies the exact race standard.
- SkiErg — Indoor ski ergometer work, prescribed as a distance.
- Sled push — Push the loaded sled along its marked lanes.
- Sled pull — Pull the loaded sled along the designated course.
- Burpee broad jumps — Link burpees and forward jumps to cover distance.
- Rowing — Complete the prescribed distance on a rowing ergometer.
- Farmers carry — Carry a kettlebell in each hand along the course.
- Sandbag lunges — Advance with lunges while carrying the sandbag.
- Wall balls — Complete the required squat-and-throw repetitions to the target.
Source: HYROX: Race Format.
Keep the target unit with the task. Meters, repetitions and a machine’s calorie counter are different instructions. “1,000 m row” is not a target number of calories, and the same displayed distance on different machines does not make the tasks equivalent.
What the Roxzone is
The Roxzone is the transition area between the run course and workout stations. It is not a ninth station or a scheduled rest break. Follow the marked IN and OUT arches and the route assigned at your venue.
When reading race splits, distinguish station work from transition time. For example, the time shown for a station alone is not necessarily the entire period between two runs. The official total accounts for the race as a whole.
Singles, doubles, relay and divisions
Singles is an individual format. Open and Pro labels identify different race prescriptions; Pro uses heavier loads on the relevant stations. Read the category’s current requirements rather than treating Pro as a different station order.
Doubles is a two-person format. Both partners run together between stations and share station work under the doubles rules. It does not mean each athlete runs only 4 km. Entry, exit and work-sharing requirements belong to that rulebook.
Source: HYROX Doubles Rulebook, season 26/27 (PDF).
Relay uses a team of four with assigned race portions and handovers. Only one relay member is active at a time. It is a separate format from doubles, with its own allocation and transition rules.
How to read HYROX-style training
A gym session using HYROX movements does not have to reproduce the full race. A coach may use intervals, shorter runs, repeated stations or a continuous For Time clock. Read the training prescription independently of the official race format.
Example training notation, not a race simulation
3 rounds for time: 400 m run, 250 m row, 20 m farmers carry.
Use one continuous clock. Repeat all three tasks three times, then stop after the final carry. Select the carry load according to the session instructions.
In this example, you run 1,200 m, row 750 m and carry for 60 m altogether. There is no implied HYROX competition load, station order or penalty system. If the coach adds a buy-in, cash-out or time cap, read how it affects this session’s clock.
Use Aika’s elapsed-time setup for a continuous task like this, or repeating intervals for scheduled starts. See how to time a For Time workout and how to read workout notation.
Where to check current race rules
This terminology guide was checked against the season 26/27 English singles, doubles and relay rulebooks linked above, hosted by HYROX Mexico. Before racing, use the official rulebook directory and your event information to confirm the current season, category, loads, repetitions, movement standards and penalties.
A generic movement definition does not replace those requirements. Keep training notes and official competition results separate when their tasks or standards differ.
Aika is an independent workout timer and is not affiliated with HYROX or CrossFit.
Common questions
What does Roxzone mean?
It is the transition area between the running course and workout stations. Follow the marked entry, exit and route instructions. It is not an extra workout station.
What are the eight HYROX stations?
In order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls.
Is HYROX the same as CrossFit?
No. They share some movements, but HYROX has a defined race structure of runs and stations. CrossFit workouts use many different formats, movement combinations and scoring systems.
What does doubles mean in HYROX?
A two-person format in which partners run together and share station work according to doubles rules. It does not mean each partner runs only half the total distance.