I’d never heard of Hyrox until a friend recommended it (thanks Shannon!).

Hyrox is a fitness race with a fixed format: you run 1 km, do a workout station, run 1 km, do the next station, and repeat until you’ve done 8 runs and 8 stations. The stations are always the same, in the same order: 1,000 m on a SkiErg, a 50 m sled push, a 50 m sled pull, 80 m of burpee broad jumps, 1,000 m on a rower, a 200 m farmer’s carry, 100 m of sandbag lunges, and 100 wall balls. Because every race is identical, your time in New York is comparable to someone’s time in Toronto, which is what makes it a sport rather than a workout class. If you’d rather see all eight in one go, this 10-minute walkthrough covers every station, and the official singles technical briefing has the actual rules and no-rep standards.

Most people finish somewhere between 1:15 and 1:45. The pros do it in under an hour. There are divisions for singles, doubles (you split the station work with a partner but both run every km), and relay, plus an Open weight class and a heavier Pro one. The doubles division is where most first-timers start – the sled weights are the same but you only do half the reps at each station.

The races near NYC happen every year at roughly the same time, so you can plan a training block around one:

Race When Where Notes
HYROX Boston Oct 8–11, 2026 Boston, MA Recurring each fall (Sep 2025, Oct 2026)
HYROX Toronto Oct 1–4, 2026 Toronto, ON Closest non-US option, ~1.5 hr flight
HYROX Chicago Feb 11–15, 2027 Navy Pier, Chicago, IL  
HYROX New York May 27 – Jun 7, 2027 (TBC) Pier 76, Manhattan Recurring late May / early June (2026 ran May 28 – Jun 7). Tickets not on sale yet

Washington DC ran Sep 3–7, 2026 and hosted the North America regional championship in March 2026, so it will probably show up again in 2027 but hasn’t been announced. No Philadelphia or New Jersey race exists as of September 2026. The full calendar is at hyrox.com/find-my-race, and Hybrid Fitness Media tracks announcements faster than the official site does.

New York is the obvious target for me. That gives me until late May 2027. Below is what I’m doing 3 days a week until then.

Day 1 — Legs & Hyrox stations

Exercise Sets × reps % 1RM Novice Intermediate Advanced Elite Rest
Romanian deadlift 3 × 10 75% 168 235 313 397 90s
Machine leg extension 3 × 10 75% 83 133 194 263 60s
Sled push (152 kg) → 1 km run 2 × 50 m — 3:10 2:40 2:10 1:40 90s
Sled pull (103 kg) → 1 km run 2 × 50 m — 4:50 4:10 3:40 2:50 90s
Farmer’s carry (2 × 24 kg) 1 × 200 m — 2:30 2:10 1:50 1:30 180s
Barbell walking lunge (20 kg bar) 1 × 100 m — 4:40 4:00 3:30 2:50 180s
Wall ball (6 kg, 3 m target) 1 × 100 as 5 × 20, ≤8s between — 6:00 5:15 4:30 3:40 180s
Burpee broad jump 1 × 80 m — 5:00 4:15 3:40 3:00 —

Day 2 — Chest & shoulders

Exercise Sets × reps % 1RM Novice Intermediate Advanced Elite Rest
Treadmill intervals — 1km @ 5K pace 4 × 1km — 5:16 4:30 3:57 3:32 120s
Leg raise (reps) 3 × 20 — 12 31 55 80 45s
Machine shoulder press 3 × 10 75% 88 142 208 283 90s
Incline barbell bench press 3 × 10 75% 119 160 206 255 90s
Cable lateral raise 3 × 10 75% 14 27 44 65 60s
Dip (reps) 3 × 10 — 10 20 32 44 90s
Machine reverse fly 3 × 10 75% 84 126 178 235 60s
Machine fly 3 × 10 75% 119 169 231 300 60s

Treadmill speed per level (set incline to 1%):

Level 1km time Treadmill speed
Novice 5:16 11.4 km/h
Intermediate 4:30 13.3 km/h
Advanced 3:57 15.2 km/h
Elite 3:32 17.0 km/h

Day 3 — Back & arms

Exercise Sets × reps % 1RM Novice Intermediate Advanced Elite Rest
Dead hang (sec) 1 × max — 20s 60s 90s 120s+ 60s
SkiErg 1,000 m — 5:00 4:40 4:20 4:00 180s
Row 1,000 m — 5:00 4:40 4:20 4:00 180s
Decline crunch (reps) 3 × 12 — 14 30 48 67 45s
Barbell reverse curl 3 × 10 75% 46 75 110 149 60s
Cable wrist curl 3 × 10 75% 38 83 145 221 45s
Pull-up (reps) 3 × 10 — 7 14 22 31 90s
Barbell curl 3 × 10 75% 61 89 123 160 60s
Dumbbell hammer curl (per DB) 3 × 10 75% 31 45 63 83 60s

Cold plunge & sauna (all days)

Step When Temp Duration
Cold bath Before workout 10–15°C (50–59°F) 2–5 min
Hot bath After workout 39–40°C (102–104°F) 5 min
Sauna After hot bath 80–90°C (176–195°F) 10 min