Quick answer
A HYROX race is eight 1 km runs, each followed by one functional station: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges and wall balls. To train members for it, a gym needs a sled lane, an erg zone, a rig with wall ball targets, kettlebells and sandbags for the carries and lunges, and somewhere to run. Lay the zones out in race order so classes can flow from one station to the next.
Updated November 2026
What is HYROX?
HYROX is an indoor fitness race that mixes running with functional strength work. It was founded by event promoter Christian Toetzke and Olympic hockey champion Moritz Fürste, and the first race took place in Hamburg in 2017. Every race uses the same format, so athletes can compare times between events anywhere in the world.
That fixed format is what makes HYROX easy for gyms to train for. Members know exactly what's coming, from first-timers in the Open division to experienced athletes in Pro. For a gym owner, it's a ready-made class format and a reason for members to come back.
The HYROX race format
Each of the eight stations comes after a 1 km run. These are the stations in race order, with the Open division weights.
| # | Station | Distance or reps | Open women | Open men |
|---|---|---|---|---|
| 1 | SkiErg | 1,000 m | - | - |
| 2 | Sled push | 50 m | 102 kg (incl. sled) | 152 kg (incl. sled) |
| 3 | Sled pull | 50 m | 78 kg (incl. sled) | 103 kg (incl. sled) |
| 4 | Burpee broad jumps | 80 m | - | - |
| 5 | Row | 1,000 m | - | - |
| 6 | Farmers carry | 200 m | 2 x 16 kg | 2 x 24 kg |
| 7 | Sandbag lunges | 100 m | 10 kg | 20 kg |
| 8 | Wall balls | 100 reps | 4 kg ball, 9 ft target | 6 kg ball, 10 ft target |
Pro and Doubles divisions use different weights, and HYROX reviews the rules each season. Check the official HYROX rulebook before you buy kit to race weights.
The zones a HYROX training space needs
You don't need a 1 km track or a full race set-up. Most gyms train HYROX in short, repeatable blocks, so the aim is a space where each station has a home and members can move between them quickly.
| Zone | What it's for | What to plan for | Kit |
|---|---|---|---|
| Sled lane | Sled push and pull | A straight, clear lane with flooring that grips under load. A shorter lane works if members do repeats. | Speed Sled, Dog Sled, plates to load them |
| Erg zone | SkiErg and rowing | Ergs in a row, facing the same way, with space behind each rower to step off. | SkiErgs and rowers |
| Rig and wall ball zone | Wall balls, plus strength work | Targets at 9 ft and 10 ft, and enough wall or rig space for several members at once. | Rigs with wall ball targets, medicine balls |
| Carry and lunge lane | Farmers carry, sandbag lunges, burpee broad jumps | A long, open strip of floor. It can double as the sled lane outside class time. | Kettlebells in pairs at 16 kg and 24 kg, sandbags |
| Running | The 1 km runs | Treadmills, an indoor loop or a safe outdoor route. Pacing work on treadmills is the most practical option for most gyms. | Treadmills or curved treadmills |
| Storage | Keeping the floor clear | Racks close to each zone, so kit is put away between classes. | Storage, kettlebell racks |
Flooring for HYROX training
Flooring takes more punishment in a HYROX space than almost anywhere else in the gym. Sleds need grip without tearing the surface. Wall balls, carries and burpee broad jumps need a shock-absorbing floor. Most gyms use a rubber base throughout, with a dedicated, harder-wearing finish on the sled lane.
Our 43 mm high impact tiles suit free weight and rig areas, and our flooring range covers the rest of the gym.
Layout tips
- Follow the race order. Placing the zones in station order (ergs, sled, burpees, row, carries, lunges, wall balls) makes race simulations run smoothly.
- Plan for transitions. In a race, time spent moving between the run and the station counts. Short, clear routes between zones let members practise this.
- Design for classes. Count how many members you want to run at once, then size each zone so nobody queues for long.
- Keep strength in the mix. Racks, barbells and free weights still matter. Members need the strength base that makes the sled and lunges manageable.
- Leave room to stretch. A small recovery and mobility area helps prevent injuries.
HYROX training space: FAQs
How much space do you need for HYROX training?
It depends on how many members you want to train at once. A small studio can cover every station with a short sled lane, a few ergs and a wall ball target. Larger gyms often give HYROX its own zone. The best way to find out is to plan it on your own floor plan.
Do you need a full 50 m sled track?
No. Members can train sled pushes and pulls on a shorter lane by doing repeats. What matters most is a straight, clear run and flooring that grips.
What weights do you need for HYROX training?
Buy for the race weights in the table above, plus lighter options for beginners. Kettlebells in pairs, medicine balls at 4 kg and 6 kg, and sandbags at 10 kg and 20 kg cover the Open division.
Can you use the same space for other classes?
Yes. The open lanes and rig suit CrossFit-style classes, circuits and personal training. A well-planned HYROX zone is one of the most versatile areas in a gym.
Planning a HYROX space?
Our gym design team has fitted out more than 250 gyms across the UK. We can plan your HYROX zone around your floor plan, members and budget, then supply and install the kit.
