A deep dive into a Hyrox race
One of the world’s fastest-growing fitness races, Hyrox, returns to Singapore at the National Stadium from April 3 to 5. It brings three days of high-octane racing to one of the world’s premier fitness stages. It combines running and functional intervals in a format accessible to all ages and abilities. The Straits Times executive infographics journalist Lim Kaili takes a deep dive into the race.
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ST ILLUSTRATION: LIM KAILI, ADOBE STOCK
WHAT IS HYROX?
An indoor fittness race that combines eight kilometres of running with eight functional workout stations.
Athletes begin with a 1km run followed by a workout station, repeating this cycle until all eight rounds are complete. The athlete’s total time across the entire course determines their final timing.
It is a test of both endurance and strength in a standardised format for all athletes worldwide.
There is no finishing time restriction, and no qualification required to enter.
HISTORY
Founded in Hamburg, Germany in 2017 by Moritz Furste and Christian Toetzke to provide gym-goers with a high-performance event to train for, it has now exploded into a global phenomenon.
CATEGORIES
Individual
Women, Women pro, Men, Men pro and Adaptive*
Doubles
Two-person team format: Doubles women, Doubles men, Doubles mixed, Adaptive*
Relay
Four-person team format: Relay women, Relay men, Relay mixed (2 men and 2 women), Corporate (Same gender team or 2 men and 2 women), Adaptive*
NOTE: *Total running distance remains unchanged at 8km. Weights and/or repetitions at selected stations are adjusted and tailored to athletes with varying physical impairments.
WORKOUT STATIONS
ST ILLUSTRATION: LIM KAILI
1,000m SkiErg
The first station requires a 1,000m pull on a SkiErg machine. It simulates cross-country skiing, using a rhythmic high-to-low motion to test full-body endurance.
50m Sled push
Requires the athlete to drive a heavily-loaded sled across high-friction carpet using leg drive and core engagement.
Weight including sled: 102kg (Women, Doubles Women, Relay Women and Relay Women Mixed);
152kg (Women Pro, Men, Doubles Men, Doubles Mixed, Relay Men and Relay Men Mixed)
202kg: (Men Pro)
ST ILLUSTRATION: LIM KAILI
50m Sled pull
Requires the athlete to pull a heavily loaded sled using a thick rope. It is a test of posterior chain strength, grip endurance, and core stability.
Weight including sled: 78kg (Women, Doubles Women, Relay Women and Relay Women Mixed)
103kg (Women Pro, Men, Doubles Men, Doubles Mixed, Relay Men and Relay Men Mixed)
202kg (Men Pro)
80m Burpee Broad Jumps
A full-body workout and it differs from a traditional burpee as the athlete needs to jump forwards with each rep. It challenges cardiovascular endurance and leg explosiveness.
ST ILLUSTRATION: LIM KAILI
1,000m Rowing
Rowing on a RowErg machine requires a full-body effort. To manage fatigue, the athlete maintains a consistent, high-intensity pace rather than sprinting, balancing aerobic output with efficiency.
200m Farmers Carry
The athlete carries one kettlebell in each hand, while walking/running as fast as possible. Though typically the race’s quickest station, it is a high-intensity test of grip strength, shoulder stability, and core endurance.
Weight: 2x16kg (Women Doubles Women, Relay Women and Relay Women Mixed), 2x24kg: (Women Pro, Men, Doubles Men, Doubles Mixed, Relay Men and Relay Men Mixed)
2 x 32kg: (Men Pro)
ST ILLUSTRATION: LIM KAILI
100m Sandbag Lunges
The athlete must lunge 100m with a sandbag across his shoulders, alternating legs and touching the rear knee to the ground on every rep. While primarily testing thighs and glutes, the “no-drop” rule adds significant strain to the arms and shoulders.
Weight: 10kg (Women, Doubles Women, Relay Women and Relay Women Mixed)
20kg (Women Pro, Men, Doubles Men, Doubles Mixed, Relay Men and Relay Men Mixed)
30kg: (Men Pro)
100 Wall Balls
The final station requires the athlete to squat and explode upward, hitting the target for 100 reps. It is an exhaustive test of mental composure, demanding a continuous, fluid rhythm to close the race under peak physical stress.
Weight: 4kg (Women, Doubles Women, Relay Women and Relay Women Mixed)
6kg (Women Pro, Men, Doubles Men, Doubles Mixed, Relay Men and Relay Men Mixed)
9kg: (Men Pro)
Target height: 2.7m (Women)
3m (Men)
NOTE: The 30cm difference applies across all divisions except Adaptive
SOURCE: HYROX SINGAPORE
Key milestones
2017
Since its 2017 inception, HYROX has become the world’s fastest-growing fitness sport. Participation has surged from just 650 people at the inaugural UK event in Birmingham in 2017 to an expected 1.5 million participants for the 2025/2026 season.2024/2025
Saw over 650,000 participants, another year of over 100 per cent growth, cumulating with the World Championships in Chicago that happened in June 2025.2025
Largest event: HYROX London Excel (40,000+ athletes and 30,000+ spectators)
PHOTO: HYROX SINGAPORE
AIA Hyrox Singapore April 2026 Facts
Venue: National Stadium
Participation numbers: Currently over 14,000 registered users
Age: Youngest, 16, male. Oldest, 74, female (average global participation age is 36 years old).
Gender: Male, 61.54%. Female, 38.45% (globally it is male 52%, female 48%)
Racers are coming from 58 countries
Past winners (Nov 2025):
Men’s Singles: Lawrence Cartwright (56min 18sec)
Women’s Singles: Maire Mc Ginley (1hr 2min 33sec)
