HYROX® race guides
Everything about the race itself and how to prepare for it: the format and its eight stations, divisions, rules, training plans, pacing and what happens on race day. Start with the guide to your first race, then pick a plan. Use the race split calculator to turn a goal time into targets.
Guides in this topic
How to train for your first HYROX® race
Training for a first HYROX® format race: the 8 runs and 8 stations, loads by division, realistic finish times, what to train and a sample week.
Updated · 13 min read12-week HYROX® training plan
A 12-week plan for a fitness race: base, build, peak and taper phases, a 4-session week with 3 and 5 options, key sessions and 8 or 6-week versions.
Updated · 9 min readWhat is a good HYROX® finish time?
Benchmarks for a HYROX® format race by division, age group and experience, why published datasets disagree, and how to set a goal time of your own.
Updated · 10 min readHow to split the stations in HYROX® Doubles
Split the eight stations between two partners in a HYROX® format doubles race: play to strengths, cap each share near 60 percent, with a worked example.
Updated · 8 min readCompromised running for HYROX®: how to train to run on tired legs
What compromised running is, why it decides fitness race times, 5 example sessions, a 12-week progression and pacing cues for the first 200 m.
Updated · 10 min readHYROX® rules: no-reps, penalties, time cap and allowed equipment
How no-reps and time penalties work in a HYROX® format race, whether there is a time cap, and which equipment is allowed. Based on the 2026/27 rulebook.
Updated · 11 min readHYROX® divisions explained: Open, Pro, Doubles and Relay
Open vs Pro, doubles (women, men, mixed), relay and age groups in a HYROX® format fitness race, with loads by division and which to pick first.
Updated · 9 min readHYROX® race day: timeline and what to expect
What happens on race day in a HYROX® format fitness race: check-in, timing chip, warm-up, wave starts, the transition zone and the finish, with a timeline.
Updated · 9 min readHow much running do you need for a HYROX® race?
Weekly running kilometres by level for a fitness race, how much of the race is running, and how to split easy and quality runs, with sources.
Updated · 9 min readPacing strategy for a HYROX® race
How to pace a fitness race: the first kilometre, heart-rate caps, effort for each station, even or negative split, and the calculator's pacing profiles.
Updated · 11 min readHYROX® training week: 3 to 6 days compared
How many sessions a week for a fitness race, in what order to do runs, strength and stations, and week templates for 3, 4, 5 and 6 training days.
Updated · 10 min readStrength training for HYROX®: lifts, sets and reps
Strength training for a fitness race: max strength vs endurance, key lifts for each station, sets and reps by phase and where lifting fits in the week.
Updated · 9 min read
Frequently asked questions
HYROX® is a trademark of HYROX World GmbH; IRONMAN® and 70.3® are trademarks of World Triathlon Corporation. Tuffr is not affiliated with or endorsed by these organisers.