Hyrox has a virtue other events don’t: it’s always the same. Same order, same distances, same weights in every city in the world. That means you can train for it exactly, and that your time in Barcelona compares with anyone’s.
The format: eight kilometres of running split into eight one-kilometre legs, with a station at the end of each. Always in this order.
1. SkiErg · 1,000 metres
The first one, after the opening kilometre. It looks friendly and it’s the classic trap: people go out too hard and pay for it in the arms for the rest of the race. You pull with the trunk, not the shoulders.
2. Sled push · 50 metres
Four lengths of 12.5 metres. In the Open division that’s 152 kg including the sled for men and 102 kg for women. This is where people who have done strength work separate from people who have only run. If the floor grips, this genuinely hurts.
3. Sled pull · 50 metres
103 kg for men and 78 kg for women, Open. You pull on a rope from a marked zone. It’s technical: people who pull with their arms empty the tank, people who sit back and use their legs get through intact.
4. Burpee broad jumps · 80 metres
Burpee into a forward jump, repeated until you’ve covered eighty metres. No weight, and still the station people remember with the least affection. What works is short, steady jumps rather than long heroic ones.
5. Row · 1,000 metres
Straight after the burpees, with your heart rate up. The typical mistake is using it to recover and losing ninety seconds without noticing. You need a pace decided in advance.
6. Farmers carry · 200 metres
Two 24 kg kettlebells for men and 16 kg for women, Open. Two hundred metres of walking. You can put them down, but every stop costs. Grip is trainable, and grip can’t be improvised the week before.
7. Sandbag lunges · 100 metres
A 20 kg bag for men and 10 kg for women, Open, across the shoulders. A hundred metres of lunging with the knee touching the floor. It arrives at kilometre seven, with your legs already wrecked, and it’s where times fall apart.
8. Wall balls · 100 reps
A 6 kg ball for men and 4 kg for women, Open. A hundred reps to a target. It’s the last station and the one that decides the race: nearly everyone arrives with empty legs and discovers that a wall ball is a squat plus a throw.
These are Open division weights. They go up in Pro, and they’re shared in doubles. Hyrox can change its rules between seasons, so check the current rulebook before a race.
Where it’s actually decided
Not at the strength stations, however it looks. It’s decided in the kilometres of running between stations, which add up to more than half the total time. Strong people lose it there, and good runners lose it on the sled and the farmers carry.
That’s why preparing for Hyrox isn’t training the eight stations: it’s learning to run tired and to recover quickly after each one. That’s what a coached session works on, and it’s the difference between finishing and finishing with a decent time.
How this gets trained in class
A well-built Hyrox session doesn’t make you do the whole race every day. It chains running and station blocks at set paces, works the transitions, and leans on a separate strength day for the sled and the farmers carry.
At KOR the Hyrox session runs at Les Corts and Arc de Triomf. The detail is on the Hyrox in Barcelona page.
The first class is free. It’s the best way to find out which station you’ll stall on.