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Athletes in bright orange Puma gear performing Hyrox training indoors, featuring close-up of Puma running shoes and sled push exercise.
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What is HYROX Training?
1 MIN READ

HYROX is a global fitness challenge of endurance and functional strength. It consists of 8 x 1 km runs, each followed by a workout station.

Since its start in Hamburg in 2017, the HYROX workout has grown into a global series of events, held in more than 30 countries and supported by an active international community. Its structured race format invites people from all backgrounds to take on a meaningful challenge in their own way.

HYROX reflects something we believe at PUMA: confidence grows when you move in a way that feels natural to you. As the official global sponsor, PUMA HYROX supports the race’s focus on endurance and adaptable movement with gear that keeps you steady through every run and station.

Learn how the functional fitness race works, explore HYROX exercises, and see why athletes everywhere are joining in.

HYROX Challenge Format & How It Works

At the core of HYROX is an easy-to-follow running + strength workout. You run 1 km, then move straight into a workout station, and repeat that eight times. The runs offer a steady reset between stations, helping you stay focused through the demanding, but predictable flow.

Here is a breakdown of the eight HYROX race stations and what each one involves.

1. SkiErg – 1,000 meters

The SkiErg is the first HYROX race station, where you complete 1,000 meters by pulling two handles downward in a repeated motion. It’s a full-body effort that engages your lats, triceps, upper back, core, and hips. Pull with rhythm and control, keeping your breath steady and your legs engaged to stabilize each stroke.

2. Sled Push – 50 meters

In the sled push, you move a loaded sled forward for 50 meters. The tough part is the carpet, which adds drag and tests your leg strength and core stability. Short, confident steps usually keep the sled from stalling.

3. Sled Pull – 50 meters

The sled pull means moving a weighted sled 50 meters by pulling a rope hand over hand. It challenges your back, grip, and coordination. Plant your feet, lean slightly back, and exhale through each pull to stay in control.

Athletes pulling heavy ropes during a Hyrox competition in an indoor arena, wearing athletic gear and bright green Puma shoes with HYROX branding.

4. Burpee Broad Jumps – 80 meters

The burpee broad jump requires you to repeat a full burpee followed by a forward hop until you cover 80 meters. While not exactly everyone’s favorite, burpees are great in engaging your entire body and raising your heart rate fast. Don’t chase big jumps. Soft, controlled landings help you conserve energy for the stations ahead.

5. Rowing – 1,000 meters

The rowing station adds to the total-body fitness challenge of HYROX. It brings 1,000 meters of full-body pulling using your legs, back, core, and arms. Push with the legs, open the hips, then pull with the arms. Keep the pace steady, so you can stay in control.

6. Farmer’s Carry – 200 meters

The Farmer’s Carry involves walking 200 meters with a kettlebell in each hand, making it a simple but demanding HYROX exercise for grip and core strength. Here, short, steady steps and relaxed shoulders will help you go through it. Any practice walking with weights helps this station feel more natural.

7. Sandbag Lunges – 100 meters

Sandbag lunges are completed by covering 100 meters of forward lunges with a sandbag across your back. The movement targets your legs and core and adds steady effort to the HYROX challenge. Many people treat this one like a slow, determined walk forward rather than a rush to the end.

Athlete in burgundy sportswear performing a sandbag carry and lunge during a Hyrox event, wearing white Puma running shoes with orange accents.

8. Wall Balls – 100 reps

The final HYROX race station brings 100 wall balls: a squat into an overhead throw. Keep the ball close, use the rebound into your next squat, and break the reps into small sets to make the effort easier to manage. Once the last throw lands, the finish line feels even sweeter.

Divisions

HYROX uses divisions to keep the race accessible and enjoyable for many kinds of athletes. Some enjoy taking on the full course solo, others like sharing the effort with a partner or a team. Each option offers its own kind of fun in this functional fitness race.

Explore the full HYROX divisions guide.

Singles (Individual)

The standard way to race HYROX. You take on the full 8 km of running and all eight stations on your own.

Open Singles

The most popular entry point. You complete the full course with standard weights. Ideal for first-timers learning how to train for HYROX or anyone who wants to endure the challenge at manageable loads.

Pro Singles

The same course and distance, but with heavier weights and slightly stricter standards at some events. Intended for experienced athletes and a pathway toward qualification for major competitions.

Doubles

Two people race together, running side by side and splitting each station in any way that works for them. A good choice for partners, friends, or teammates who want to share the effort.

Open Doubles

Uses standard Open weights and offers Men’s, Women’s, and Mixed categories.

Pro Doubles

Follows the Pro weight scheme for teams ready for a higher challenge.

Relay (Team of Four)

Four teammates complete the same 8 km and eight stations by dividing the work. Each person typically handles two runs and two stations before tagging out. Men’s, Women’s, and Mixed Relay options make this one of the most accessible entry points into the race.

Age Groups

Age-group categories help keep competition fair across Singles, Doubles, and Relay divisions. Groups are based on your age on race day, or the average age of the team for Doubles and Relay.

Elite 15

HYROX’s top competitive tier. The fastest 15 men and 15 women from the Pro division worldwide qualify for high-profile races at Majors and the World Championships. They race the same Pro course and weights, just in an invite-only field.

Adaptive Divisions

Designed for athletes with permanent impairments. HYROX adapts running distances and movement standards when needed, while keeping the overall structure true to the race. Top adaptive athletes can also qualify for championship events.

Hyrox vs. Other Fitness Competitions

Unlike other competitions, HYROX keeps the same race format worldwide. It’s a clear and inclusive challenge that matches what PUMA stands for. Confident movement. Bold challenge. And room for every athlete to step in.

Environment

  • HYROX: Indoor arena
  • DEKA FIT: Indoor (gyms/arenas)
  • Spartan Race: Outdoor trails
  • Tough Mudder: Outdoor obstacle course
  • CrossFit (Games): Mixed (indoors + sometimes outdoors)

Structure

  • HYROX: 8 × 1 km run + 8 fixed stations
  • DEKA FIT: 10 zones + 500 m runs (5 km total)
  • Spartan Race: Distance + 20–30+ obstacles
  • Tough Mudder: Distance + 12–30+ obstacles / time-based laps
  • CrossFit (Games): Multiple surprise events over several days

Standardization

  • HYROX: Same course worldwide
  • DEKA FIT: Same zones, multiple formats
  • Spartan Race: Varies by venue
  • Tough Mudder: Varies by venue
  • CrossFit (Games): Workouts vary from year to year

Typical Duration (Non-Elite)

  • HYROX: ~60–90+ min
  • DEKA FIT: ~35–60 min (FIT); 15–30 (STRONG)
  • Spartan Race: 30 min to several hours depending on distance
  • Tough Mudder: 1–8 hours+ (or 12–24 in endurance series)
  • CrossFit (Games): Multi-day for Games; 5–30 min per event

Key Skills

  • HYROX: Run engine + functional strength
  • DEKA FIT: Functional strength + shorter runs
  • Spartan Race: Trail running, obstacles, grip
  • Tough Mudder: Teamwork, resilience, obstacles
  • CrossFit (Games): Broad strength, skill, endurance spectrum

How to Start Participating?

1. Find an event

Check the HYROX race calendar and pick a location that fits your schedule.

2. Choose your division

Go solo, race with a partner, or join a team. Open divisions are a comfortable place to begin if you’re new to functional training.

3. Build basic prep

Mix running with simple functional exercises to get used to the flow and prepare for HYROX.

4. Sign up and show up

HYROX welcomes many levels of experience, and PUMA supports every way you choose to take on the challenge.

Why HYROX Aligns With PUMA

Total-Body Challenge, Total-Body Gear

HYROX demands athletic versatility. That’s exactly what PUMA designs for. Our gear supports the shifts in pace and effort so you can move smoothly from run to station and back again without breaking your rhythm.

Confidence and Power

We believe performance should feel natural and honest, not forced. HYROX follows the same idea. The race rewards pacing, control, and smart effort. When the sequence gets demanding, the right design details help you stay comfortable and confident, rep after rep.

Joy in Being Brave

PUMA has always stood behind people who choose to move with courage. HYROX creates the perfect environment for that choice. The race turns bravery into a shared, joyful experience that reflects the spirit at the core of PUMA.

Open to Many

HYROX brings in people with all kinds of training backgrounds. Some arrive curious, some arrive experienced, and everyone finds space on the same course. PUMA supports that openness. We believe anyone with passion, grit, and will, can take on the challenge, and we’ll help you walk through it.

How to train: PUMA-style Prep for Hyrox

Mix Your Movements

Blend steady running with simple strength work like sleds, rows, carries, and lunges. Short combos help your body adjust to switching gears, just like you will on race day.

Practice Transitions

Move from a run straight into a station with little pause. Even small blocks, like a short run followed by a few reps, help your breathing and coordination stay steady under fatigue.

Pace with Intention

Start controlled and find a rhythm you can hold. A steady pace helps manage your breath and keeps your movement clean as the stations get tougher.

Choose Gear that Supports You

PUMA footwear and apparel are made for adaptable movement. Good traction, flexible cushioning, and breathable layers help you stay comfortable through every shift in the race.

Pair of bright neon green Puma running shoes with black accents and “HYROX” branding on the side, placed on a dark textured floor.

Strengthen Your Mindset

HYROX asks for focus as well as fitness. Calm breathing, light fatigue practice, and treating each station as its own task make the effort feel balanced and manageable.

Q&A: All You Want to Know About HYROX

Q: Who is HYROX for?

A: HYROX is for anyone who wants a clear, structured challenge. People join with all kinds of training backgrounds, from first-timers to experienced athletes.

Q: What kind of training do I need before trying HYROX?

A: A mix of running and functional strength work sets you up well. Steady runs, rowing, sled work, carries, lunges, squats, and simple body weight movements help build the right base. Adding short combinations, like a run followed by a strength exercise, makes race-day transitions feel more natural.

Q: Why is PUMA a great match for HYROX?

A: PUMA designs gear that supports natural, versatile movement. HYROX shifts between runs and stations, and that balance fits well with how PUMA approaches performance.

Q: How should I pace myself during a HYROX event?

A: Start steady, breathe evenly, and keep a rhythm you can hold. Save your energy for the stations and stay relaxed when fatigue shows up.

Q: What mindset do I need to conquer HYROX?

A: A calm, brave attitude. Take it one station at a time, trust your prep, and stay open to the shared energy around you.