HYROX Race Format
All eight stations, weights for every division, technique tips and common mistakes.
Training Hub
Everything you need to train smarter for HYROX, HYATLON and hybrid fitness racing. Start with a race-format breakdown, then dive into the guides, tips and race-day strategies below.
Race Formats
HYBRID DAY Race Format
Eight stations, weights for every division, runs and division rules.
HYATLON Race Format
H8 and H6 formats, runs between every station, and loads for every division.
DEKA Race Format
The 10 zones, loads for men and women, and how FIT, MILE, and STRONG differ on running.
Fundamentals
13 articlesNew to hybrid racing? Start here: what the formats are, how a race unfolds, and how to choose your division.
What is DEKA? The FIT, MILE, and STRONG formats explained A plain-English intro to DEKA by Spartan: the 10 zones, the FIT, MILE, and STRONG formats, the loads for men and women, and how to train for race day. What to expect at your first HYROX race Walks first-time participants through what happens on race day, from check-in to finish line. What is HYATLON? The H8 and H6 hybrid race format explained A plain-English intro to HYATLON: the H8 and H6 formats, the eight stations, the divisions, and how to train for race day. What is HYBRID DAY? The hybrid fitness race format explained A plain-English intro to HYBRID DAY: the eight stations, the runs, the divisions, and how to train for it.
View all Fundamentals articles →Training
13 articlesPlans, programming and periodization to build strength and endurance together, without burning out.
Sample 12-week HYROX training plan A ready-to-go 12-week plan that balances strength, endurance, and skill work. Concurrent training: how to build strength and endurance at once Hybrid racing asks you to be strong and aerobically fit at the same time. Here is how to train both without one killing the other, known as the interference effect. How to scale HYROX workouts for beginners How to modify or scale HYROX-style workouts while building capacity and confidence. How to build your own HYROX-style circuit workout Build your own HYROX-inspired circuit to train anywhere.
View all Training articles →Endurance
6 articlesRun stronger on tired legs: pacing, heart-rate zones and the aerobic engine behind every good result.
Improving your 1K pace for HYROX success Workouts and training strategies to bring your 1K pace down and improve your finish time. Compromised running: how to run well on tired legs Your fresh 5k pace means little in HYROX. The real skill is running on legs already wrecked by sleds, lunges and wall balls. Here is how to train it. Heart rate zones for HYROX preparation Understand how to train using heart rate zones to optimize your HYROX prep. Running strategy between HYROX stations Learn how to pace your 1Ks to stay strong across the full HYROX course.
View all Endurance articles →Strength
5 articlesGet stronger where it counts: the lifts and station movements that carry you through a race.
Farmer’s carry: Grip strength and breathing Build grip endurance and learn how to breathe effectively during the farmer's carry station. Rowing technique for optimal performance Improve rowing form and pacing to make this station a strength, not a struggle. Proper sled push & pull mechanics Detailed tips to improve your sled push and pull technique to prevent injuries and race faster. How to build your deadlift and squats for HYROX Strengthen your deadlift and squat to improve sleds, wall balls, and overall race durability.
View all Strength articles →Nutrition
5 articlesFuel the hybrid engine: what to eat and drink to train hard, race well and recover faster.
Intra-race fueling: Do you need it? Explore whether and how you should fuel during your HYROX race based on your pace and goals. Sample meal plan for peak HYROX training A full day of eating designed to support your strength and conditioning goals. What to eat before a HYROX race Simple and effective guidelines for pre-race meals and snacks to optimize energy levels. Best recovery meals after a HYROX event Foods and nutrients to prioritize after a race for optimal recovery.
View all Nutrition articles →Recovery
1 articleRecover as deliberately as you train: sleep, deloads and the habits that keep you progressing.
Mindset
6 articlesThe mental side of racing: grit, motivation and staying composed when it starts to hurt.
Building grit: The HYROX mindset Why grit matters in HYROX, and how to train your mind to push through. How to stay motivated during long HYROX prep Motivation strategies to keep you training even when life gets in the way. Mental prep for race day How to prepare mentally for race day, stay calm, and execute your plan. Dealing with plateaus or poor race results Practical and emotional strategies for overcoming setbacks and moving forward.
View all Mindset articles →Gear
6 articlesShoes, apparel and kit that hold up across every station, plus how to train at home.
Best shoes for HYROX races How to choose shoes for grip, comfort, and durability across all HYROX stations. How to set up your own HYROX-style gym Essential gear and setup tips for creating your own HYROX-style training space. Apparel for training and race day What to wear during training and race day to avoid discomfort or overheating. Should you wear gloves or not? Explore the pros and cons of wearing gloves in HYROX and when they might help.
View all Gear articles →Testing
4 articlesBenchmarks, simulations and wearables to know whether your training is actually working.
How to benchmark your HYROX readiness Test workouts and metrics to know if you're race-ready. Race simulations and performance tracking How to simulate a full HYROX race and use the data to train smarter. Using wearables to track training metrics How to make the most of your smartwatch or wearable during HYROX prep. VO2 max and HYROX: What’s the connection? Why VO2 max matters in hybrid fitness, and how to improve it.
Race Day
9 articlesEverything for the big day: pacing, tactics, tapering and the mistakes to avoid.
Should you do back-to-back HYROX events? Pros, cons, and recovery considerations of racing frequently in HYROX. Top mistakes to avoid in your first HYROX Avoid rookie mistakes and set yourself up for a smooth first race. How to pace each station A pacing guide for each HYROX station to maximize performance and energy use. HYROX penalties explained: every rule and how to avoid it A plain-English guide to HYROX penalties, from no-reps to disqualification, and exactly how to stay clean on race day.
View all Race Day articles →
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