Eight runs. Eight stations. Trained daily.
HYROX is fitness racing: run 1 km, work through a station, and do it eight times over — the same format in every race, everywhere. Our daily classes train every piece of it, from your engine to the sled to running on legs that just lunged 100 meters. Race on the calendar? Race Build takes you from 90+ days out, and Rapid Prep gets you there in 30 days or less.
The Race
What you're training for.
Eight kilometers of running, split into eight 1 km runs, with a workout station after each one. It's raced indoors, every athlete wears a timing chip, and results are ranked globally. The stations always come in this order:
SkiErg
Sled Push
Sled Pull
Burpee Broad Jumps
Rowing
Farmers Carry
Sandbag Lunges
Wall Balls
Before every station: a 1 km run. Between the run course and the stations sits the Roxzone, the transition area you pass through on the way into and out of every station. It's easy to ignore in training, and slow transitions add up over eight laps.
Race Weights
Know your standard.
The SkiErg, rowing, burpee broad jumps and all eight runs are the same for every division. The loads below are what change.
| Station | Open Women | Open Men | Pro Women | Pro Men |
|---|---|---|---|---|
| Sled Push | 102 kg≈ 225 lb, incl. sled | 152 kg≈ 335 lb, incl. sled | 152 kg≈ 335 lb, incl. sled | 202 kg≈ 445 lb, incl. sled |
| Sled Pull | 78 kg≈ 172 lb, incl. sled | 103 kg≈ 227 lb, incl. sled | 103 kg≈ 227 lb, incl. sled | 153 kg≈ 337 lb, incl. sled |
| Farmers Carry | 2 × 16 kg≈ 2 × 35 lb | 2 × 24 kg≈ 2 × 53 lb | 2 × 24 kg≈ 2 × 53 lb | 2 × 32 kg≈ 2 × 71 lb |
| Sandbag Lunges | 10 kg≈ 22 lb | 20 kg≈ 44 lb | 20 kg≈ 44 lb | 30 kg≈ 66 lb |
| Wall Balls | 4 kg≈ 9 lb · 2.70 m target | 6 kg≈ 13 lb · 3.00 m target | 6 kg≈ 13 lb · 2.70 m target | 9 kg≈ 20 lb · 3.00 m target |
Season 26/27 standards from the official HYROX rulebook. Kilograms are the official figures; pounds are rounded conversions. A 2.70 m target is about 8 ft 10 in, and 3.00 m is about 9 ft 10 in. HYROX can change standards between seasons, so check the current rulebook before you race.
Singles
Race it alone, in the Open division or the heavier Pro division.
Doubles
Race with a partner. You run every kilometer side by side and take turns on the station work, splitting it however you like.
Relay
Race as a team of four. Each of you covers two runs and two stations, then hands off to the next teammate.
Daily Classes
A new workout on the board. Every day.
Every class runs the day's HYROX workout, and the board changes daily. Sessions scale to where you are, with lighter loads and shorter distances for a first race and full race weight for Pro, so everyone trains in the same room.
Over a week, the workouts hit every demand of the race.
Engine
- ›10 min easy run and running drills
- ›6 × 1 km at goal race pace, 90 s rest
- ›3 × 500 m SkiErg, 60 s rest
Strength
- ›Back squat 5 × 5, building to a heavy set
- ›Sled push 4 × 12.5 m heavy, 2 min rest
- ›Sled pull 4 × 12.5 m heavy, 2 min rest
- ›Walking lunges 3 × 20 m
Stations
- ›Skill block: SkiErg stroke, sled body angle, burpee broad jump rhythm
- ›4 rounds: 500 m run, 500 m row, 20 wall balls
- ›Hold the same run pace every round
Threshold
- ›3 × 10 min at threshold effort, rotating run, row and SkiErg
- ›3 min easy between efforts
- ›Mobility cool-down
The Grind
- ›4 rounds: 200 m farmers carry, 50 m sandbag lunges, 25 wall balls, 400 m run
- ›The back half of the race, when grip and legs go first
Simulation
- ›Half simulation: 4 × (1 km run + 1 station)
- ›A different four stations each week
- ›Practice a real transition every round
Recover
Fitness gets built between workouts, not only during them. Pair your recovery with our three cold plunges and cedar sauna.
Sample workouts, to show what each focus looks like. The real one is on the board when you walk in.
Race Prep
Race prep for every timeline.
Two ways to get to the start line, depending on how far out your race is. Both are built backward from your race date and division, and both finish the same way: sharp, rested and ready.
Race Build · 90+ days out
Three months or more? Use the time.
Race Build starts with the base and works toward race-specific training in three stages. The final month follows the Rapid Prep plan below, so you arrive with the sharpening done.
Foundation
Engine and strength first. Learn how each station is done, build the running and work capacity to repeat them, and find your weak spots early.
Build
Station volume goes up. Longer sessions, running on loaded legs, and heavier work on the sled, carries and lunges, scaled to your division.
Race-specific
Simulations, pacing and transitions take over. A benchmark and a simulation show your progress, and the final month follows the Rapid Prep plan.
- ›A plan built backward from your race date and division
- ›A benchmark early and simulations along the way, so you can see your progress
- ›Station-by-station work on technique and pacing
- ›The Rapid Prep month as your final four weeks
- ›Recovery built around contrast therapy in our cold plunges and cedar sauna
- ›Your race is about three months away or more
- ›Your first HYROX is booked and you want time to build properly
- ›You've raced before and you're chasing a faster time
- ›You're racing Doubles or Relay and want to prepare together
Rapid Prep · 30 days or less
Thirty days or less. Here's the plan.
The month before a race isn't for cramming in fitness. It's for sharpening what you have and arriving fresh. Rapid Prep is four weeks, each with one job, built backward from your race date.
Benchmark & Build
Run a 1 km time trial and test your weakest stations. Set a race pace you can actually repeat eight times, then build training volume steadily.
Run on Tired Legs
Your biggest week. Every run is paired with a station, so running straight off the sled or the lunges starts to feel normal. Practice your transitions.
Simulate
A full or near-full race simulation early in the week. Lock in your pacing plan, what you'll eat and drink, and what you'll wear. This is the last hard week.
Taper & Race
Cut training volume roughly in half, but keep short efforts at race pace so you stay sharp. Sleep and eat like it matters. Easy shakeout the day before, then race.
- ›A plan built backward from your race date and division
- ›A benchmark on day one and a simulation before race week, so you can see your progress
- ›Station-by-station work on technique and pacing
- ›Race-week guidance on tapering, fueling, sleep and gear
- ›Recovery days built around contrast therapy in our cold plunges and cedar sauna
- ›Your race is a month away or less
- ›Your first HYROX is booked and you want to finish strong
- ›You've raced before and you're chasing a faster time
- ›You're racing Doubles or Relay and want to prepare together
Common Questions
What is HYROX?
HYROX is a fitness race: eight 1 km runs, each followed by a workout station — SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. It is raced indoors in the same format worldwide, with official finishing times ranked globally.
When are HYROX classes?
Every weekday at 6:00 AM, plus 5:30 PM Monday through Thursday and 5:00 PM on Friday. The day's workout is on the board when you arrive.
Is The KoR an Official HYROX Training Club?
Yes. The KoR is an Official HYROX Training Club in Sarasota, with HYROX classes every weekday morning and evening.
I've never done HYROX. Can I still join the classes?
Yes. Sessions scale to where you are, so first-timers train alongside people chasing a Pro finish. Most people start with the daily classes and add race prep once they have a race booked.
Which race prep should I choose?
It depends on how far out your race is. With 90 days or more, choose Race Build, which builds from the base up. With 30 days or less, choose Rapid Prep, a four-week plan built backward from your race date. If you are somewhere in between, join Race Build at the stage that matches your timeline. If your race is closer than a couple of weeks, talk to us about what is realistic in the time you have.
Which division should I race?
If it is your first race, Open is the natural place to start. Pro uses heavier loads — Pro men push a 202 kg sled, against 152 kg in Open. Doubles lets you split the station work with a partner while running every kilometer together. We will help you choose.
How do I get started?
Apply online or call us at (941) 744-6043. We will talk through where you are starting and what you are training for, then get you into your first session.
Your race starts on our floor.
Tell us where you're starting and when you're racing. We'll get you to the finish line.
HYROX is a brand of HYROX World GmbH. The KoR is an Official HYROX Training Club. Workouts and race simulations at The KoR are training sessions, not official HYROX events. Race format and standards shown are taken from the official HYROX rulebook and may change between seasons. Our programming is general fitness training, not medical advice. Consult your physician before starting any new or high-intensity program.