# What is HYROX: stations, weights and where to race from Hyderabad

Hybrid Training · Jul 5, 2026

![What is HYROX: stations, weights and where to race from Hyderabad](https://vuuqslqhjuzjllribugt.supabase.co/storage/v1/object/public/blog-images/hybrid/what-is-hyrox-stations-weights-india.webp)

If you live in Hyderabad and want to race HYROX, you will be travelling. There is no HYROX race in Hyderabad and none scheduled, but two Indian events fall in the next few months.

HYROX itself is an indoor fitness race: eight rounds, each a 1 km run followed by one workout station, in the same order at every event, which is what makes times comparable across cities. Below are the stations, the Open weights, the divisions and the travel options. Fisique does not run or represent HYROX. We coach hybrid race training in Kokapet, and this is an informational overview for athletes weighing their options.

## The format: 8 x (1 km run + station)

You run 1 km, do a station, run 1 km, do the next station, and repeat eight times. That is 8 km of running and eight stations, with no rest built in. The clock runs from the first step to the last wall ball. The stations come in this order:

1. SkiErg, 1000 m
2. Sled push, 50 m
3. Sled pull, 50 m
4. Burpee broad jumps, 80 m
5. Rowing, 1000 m
6. Farmers carry, 200 m
7. Sandbag lunges, 100 m
8. Wall balls, 100 reps

You can read the official description on the [HYROX website](https://hyrox.com/the-fitness-race/).

## Open division weights

These are the Open division loads, men and women. Always check the current rulebook before race day, because organisers can change details between seasons.

StationDistance / repsMen (Open)Women (Open)  SkiErg1000 mNo fixed loadNo fixed load Sled push50 m152 kg102 kg Sled pull50 m103 kg78 kg Burpee broad jumps80 mBodyweightBodyweight Rowing1000 mNo fixed loadNo fixed load Farmers carry200 m2 x 24 kg2 x 16 kg Sandbag lunges100 m20 kg10 kg Wall balls100 reps6 kg4 kg

The sled numbers are what trip up most first-timers. A sled that feels light for 10 m feels very different at 40 m after a hard kilometre. The wall balls are the other trap: 100 reps arrive at the very end, when your legs and shoulders have already done seven stations of work.

Notice also what the table does not show. SkiErg and rowing have no fixed load, because the machine sets the resistance and you set the effort. That makes pacing on those two stations a skill of its own: go too hard on the SkiErg at the start and you pay for it all the way to the wall balls.

## Divisions: how you can enter

HYROX is built so that a newcomer and a podium athlete race the same course. What changes is the division, not the format.

- **Open:** the standard category, with the weights above. Most people race here.
- **Pro:** heavier loads for experienced athletes who want a harder test.
- **Doubles:** you and a partner share the workload, splitting the work of each station.
- **Relay:** a team of four, each taking part of the race.

Some events also offer an Adaptive division. Check the event page for what is available in each city, and read the entry rules carefully before booking.

If this is your first fitness race, Open or Doubles is the sensible start. Doubles lets you learn the format with someone beside you and see which stations cost you the most.

## Where to race from Hyderabad

There is no HYROX event in Hyderabad. Here is what is on the calendar as of early July 2026:

- **Delhi:** 24 to 26 July 2026 at Yashobhoomi. This is the closest in time, so only realistic if you already have a training base and have entered.
- **Mumbai:** 18 to 20 September 2026 at NESCO, Goregaon East. This gives you roughly 10 weeks of preparation from today, which is a workable first-race timeline.
- **Bengaluru:** held on 11 April 2026. It has already taken place, so watch for its next edition.

For most Hyderabad athletes, Mumbai in September is the practical first race, and Bengaluru is the nearest city to hold one. Both involve a flight or a long journey, so plan travel, a rest day before the race and the entry window early. Arrive a day ahead, check the venue and the transition layout, and avoid trying new shoes or new food in race week. Confirm dates, venues and entry details on the official HYROX site, since schedules can move.

### A home option: The Yoddha Race

If you are in Hyderabad, you do have a hometown option in the same family of races. The Yoddha Race comes to Hyderabad on 5 December 2026. It is a different race with its own format: about 5 km of running with seven zones (rowing, sled push, sled pull, kettlebell carry, box jumps, lunge walk and wall balls), and a Yoddha Medal for finishing under 90 minutes.

The shared ground is large: sleds, rowing, carries, lunges, wall balls and running while tired. The differences are the distances and loads. Training for one prepares you well for the other, and many athletes treat a local race as the first step toward a trip. Read our [guide to the Yoddha Race](https://fisique.fitness/blog/what-is-the-yoddha-race-hyderabad-guide) for the full breakdown.

## Pacing and what makes it hard

People expect the stations to be the hard part. They are, but the running is what makes them hard. Each 1 km run starts with heavy legs and a high heart rate, and each station starts with you still breathing hard from the run. There is no recovery block and no rest between rounds other than what you take by slowing down.

That is why the usual first-race advice is to start slower than feels necessary. A steady pace through the first four rounds usually beats a fast start followed by a collapse. The rowing in round five is a natural place to settle your breathing, and the carry and lunges after it test grip and legs that are already tired.

It also means a single big weakness costs you more than a small weakness everywhere. If your running is poor, every round suffers. If you have no grip, the carry and the pull drag you down. A balanced athlete does better than a specialist, which is why hybrid training works well here.

## What you need before you enter

Skip the temptation to sign up and hope. A sensible base before a first HYROX-style race looks like this:

- You can run 5 km comfortably and are building toward longer easy runs.
- You can move a sled for 50 m with decent technique.
- You can row 1000 m and hold a steady rhythm.
- You can complete a few hundred metres of lunges and carries without your form falling apart.
- You have trained running straight after a hard station at least a few times.

The last point is the one people miss. The race is hard because the run and the station feed into each other. That is the skill hybrid training builds, and it also gives you the strength and aerobic base that supports your health long after race day. Our introduction to [hybrid training](https://fisique.fitness/blog/hybrid-training-explained-hyderabad) explains how that week fits together, and the [health evidence post](https://fisique.fitness/blog/strength-and-cardio-together-long-term-health) explains why it matters beyond the finish line.

## Train with us

Whichever start line you pick, the preparation is the same hybrid work: running on tired legs, sleds, carries and wall balls. We coach HYROX-style hybrid race training one-on-one in Kokapet, and Fisique is not affiliated with HYROX. [Message us on WhatsApp](https://wa.me/919515847444) for plans, or see our [Yoddha Race training](https://fisique.fitness/yoddha-race-training) page for the race in our own city.

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