28 Hyrox goals, from your first race to a faster time on every station

Hyrox goals for beginners

A first Hyrox needs no qualifying: anyone who is 16 or older on race day can enter, on their own, in Doubles with one partner, or in a relay team of four.

• Sign up for your first Hyrox race and finish all 8 runs and 8 stations.
• Race your first Hyrox in Doubles, running all 8 km side by side.
• Try each of the 8 stations at least once before race day.
• Do a half race in training: 8 runs of 500 m, each followed by half of one station.
• Train 3 times a week for the 12 weeks before your first race.

Hyrox running goals between stations

Running is half the race: 1 km before every station, 8 km in all, and the distance is the same in every division.

• Run 8 km without stopping, at an easy pace.
• Run 1 km straight after 50 wall balls, 4 times in one session.
• Run 4 x 1 km at your target race pace once a week for 8 weeks, with 90 seconds of rest between them.
• Keep all 8 runs of a practice race within 30 seconds of each other.
• Run 20 km a week for the 6 weeks before race day.

Hyrox station goals, one for each station

Each station has a fixed distance or count, so each one makes a goal, and the wall balls and burpees you know from CrossFit goals come here after a 1 km run.

• Ski 1,000 m on the SkiErg without stopping.
• Push the sled 50 m at your division's race weight without stopping.
• Pull the sled 4 lengths of 12.5 m at race weight, standing the whole time.
• Do 80 m of burpee broad jumps without a rest.
• Row 1,000 m with the damper on 6, the setting the rower starts on at a race.
• Carry your race kettlebells 200 m without putting them down.
• Lunge 100 m with your race sandbag, back knee touching the floor on every step.
• Do 100 wall balls at your target height in sets of 25 or more.

Hyrox time goals and split targets

A time goal is easier to hit in pieces: 16 of them, 8 runs and 8 stations, each with its own target.

• Finish your first race, then take 5 minutes off your time at the next one.
• Write a target time for each of the 8 runs and 8 stations before race day.
• Beat your last time on 3 of the 8 stations at your next race.
• Cut 1 minute from your sled push and sled pull times added together.
• Finish a race with no time penalty.

Hyrox training plan goals, week by week

A training week mixes runs, station work and lighter days, and a lighter day can be a walk with a pack from rucking goals or a game from padel goals.

• Do 2 runs and 2 station sessions every week for 16 weeks.
• Do one full race simulation every 4 weeks.
• Practise 2 different stations in every gym session for 8 weeks.
• Do 1,000 wall balls in a month, in sets of your choice.
• Take one full rest day in every week of your plan.

What is a good Hyrox goal?

A good Hyrox goal is about how you race each part, not only the final time. A review of 27 studies of goal setting in sport found that process goals, the ones about how you carry out a skill, had the largest effect on performance (1.36). Goals about your own results came next (0.44), and goals about winning had almost none (0.09). In Hyrox, the time is what 16 good parts add up to.

The race gives you fixed numbers to aim at. In the 2026/27 rulebook, each 1 km run is followed by one station, in this order: 1,000 m SkiErg, 50 m sled push, 50 m sled pull, 80 m burpee broad jumps, 1,000 m row, 200 m farmers carry, 100 m sandbag lunges and 100 wall balls. In the Open division, women push 102 kg on the sled (sled included), carry 2 x 16 kg and throw a 4 kg ball at a target 2.70 m high. Open men and Pro women push 152 kg, carry 2 x 24 kg and throw 6 kg. Pro men push 202 kg, carry 2 x 32 kg and throw 9 kg, and the men's target is 3.00 m high.

Then give the goal a number and a date. A review of 35 years of goal research found that specific, hard goals lead to higher performance than being told to do your best. "Finish my first race in Doubles in March" is a goal. "Get fit for Hyrox" is not. If you are not training yet, start with a smaller count from these fitness challenge ideas.

How to track Hyrox goals

Write down every session and every split. A review of 138 studies found that people who monitored their progress reached their goals more often, and that recording it beat keeping it in your head. After a race, Hyrox posts the results at results.hyrox.com, so your first time becomes your starting line.

Kilometres run, wall balls thrown and metres rowed are amounts that add up. Sessions are a day count. Once a week, look at both in a short weekly review and pick the station that cost you the most time.

A race time moves once every few months. A grid that fills with every run and every station shows the weeks of work in between.

Frequently asked questions

What are good Hyrox goals for beginners?

Finish your first race, try each of the 8 stations before race day, run 8 km without stopping, and train 3 times a week for 12 weeks. Doubles is a gentle start: you and a partner run every kilometre together and share the work at each station.

What are the Hyrox stations and weights?

In order: 1,000 m SkiErg, 50 m sled push, 50 m sled pull, 80 m burpee broad jumps, 1,000 m row, 200 m farmers carry, 100 m sandbag lunges and 100 wall balls, each after a 1 km run. In the Open division, the sled push is 102 kg for women and 152 kg for men, sled included. Pro uses heavier weights.

What is a good Hyrox time?

The rulebook sets no target time, and times differ by division and age group. Make your first race your baseline and aim to beat it. Results from every race are posted at results.hyrox.com, so you can look up times in your own division and age group.