Question 1

What is HYROX and how does the race work?

Accepted Answer

You run 1 kilometre, complete one functional station, then repeat until you finish 8 runs and all 8 stations: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, and 100 wall balls to close it out. The clock runs the whole time, including transitions, and your total time is your result.

Question 2

How long is a HYROX race?

Accepted Answer

A HYROX race is 8 km of running broken into eight 1 km segments, each followed by a functional station. Most first-timers finish in 1:20 to 2:00, strong recreational athletes break 1:15, and the world's elite go under 60 minutes. The Open division has no time cutoff, so you finish when you finish.

Question 3

What are the eight HYROX stations, in order?

Accepted Answer

In order, each one following a 1-kilometre run: SkiErg 1000m, Sled Push 50m, Sled Pull 50m, Burpee Broad Jumps 80m, Row 1000m, Farmers Carry 200m, Sandbag Lunges 100m, and Wall Balls. The order is identical at every HYROX race worldwide.

Question 4

How heavy are the wall balls in HYROX?

Accepted Answer

In the standard divisions the wall ball is 6 kg (about 13 lb) thrown to a 10 ft target for men, and 4 kg (about 9 lb) to a 9 ft target for women, with 100 reps as the final station. Pro divisions use heavier balls. CrossFit BC trains wall ball volume and pacing every week so the last station does not break you.

Question 5

How long is the sled push in HYROX?

Accepted Answer

The HYROX sled push is 50 metres, run as four 12.5 metre lengths on a dedicated track. Loads scale by division and by event flooring. CrossFit BC has a full 30 metre sled track on-site so you can rehearse race-spec sled mechanics before you compete.

Question 6

What does HYROX stand for?

Accepted Answer

HYROX is not an acronym. The name blends hybrid fitness with the sport's mix of running and functional strength. In practice it means one standardized global fitness race: 8 kilometres of running paired with 8 functional workout stations, run identically in every city so you can compare your time against athletes worldwide.

Question 7

Is HYROX CrossFit?

Accepted Answer

No, HYROX and CrossFit are separate sports. HYROX is a fixed-format endurance race with the same 8 runs and 8 stations every time. CrossFit is constantly varied strength and conditioning with no set test. They complement each other well, which is why CrossFit BC coaches both under one roof in Olympic Village.

Question 8

What is a SIM-ilar class at CrossFit BC?

Accepted Answer

SIM-ilar is CrossFit BC's 90-minute HYROX class. The name (SIM + similar) is a nod to the official HYROX SIM format: sessions emulate race intensity and race volumes and rehearse race-day strategy, coached by HYROX Certified Performance Coaches. It is race-specific preparation rather than a literal race replay, and the volume it builds is what makes race day feel familiar.

Question 9

How is SIM-ilar different from a regular HYROX class?

Accepted Answer

Regular 60-minute HYROX classes drill stations, transitions, and conditioning in segments. SIM-ilar gives you 90 minutes at race intensity with race-level volume, so you rehearse pacing, transitions, and station strategy and build the volume that leaves you mentally, physically, and emotionally ready for your next race.

Question 10

How often does SIM-ilar run?

Accepted Answer

4 of our 15+ weekly HYROX sessions are SIM-ilar. The schedule is published in Wodify; active members can reserve any spot as soon as the week opens, with no waitlist tier and no surcharge.

Question 11

Who can book a SIM-ilar class?

Accepted Answer

SIM-ilar is our highest-demand session, so it is kept for people already training with us: active members and HYROX class pack holders. That protects coaching quality and keeps capacity manageable. Drop-ins, free-trial guests and ClassPass bookings can join any of the 60-minute HYROX classes instead.

Question 12

Do I need HYROX experience to attend SIM-ilar?

Accepted Answer

No. Most members start in regular 60-minute HYROX classes for a few weeks to learn the stations, then add SIM-ilar once movement and pacing feel solid. Coaches will tell you when you're ready.

Question 13

How fit do I need to be to start HYROX?

Accepted Answer

If you can run a few kilometres and do basic functional movements, you're ready. We scale everything. That's what the training is for. Most members start without any HYROX experience and learn the format inside a few weeks.

Question 14

How long does it take to train for a HYROX race?

Accepted Answer

Most first-time HYROX athletes need 10 to 16 weeks of consistent training to feel race-ready. CrossFit BC programs HYROX classes in 6-week training blocks that peak for the next confirmed Vancouver race. If you have less than 10 weeks, our coaches will scale your race goals to your current fitness and build a focused plan.

Question 15

How often should I train HYROX per week?

Accepted Answer

Three to five HYROX-focused sessions a week is the sweet spot for most race-prep athletes: two engine and station sessions, one SIM-ilar race-prep class, and one or two strength or recovery days. Coaches at CrossFit BC will adjust the volume to your race date, work schedule, and recovery.

Question 16

I'm not a runner. Can I still do HYROX?

Accepted Answer

Yes. HYROX isn't a running race, it's a fitness race. Running segments are broken up by functional stations, and we train you for all of it. You don't need to be fast to start.

Question 17

How does scaling work for beginners?

Accepted Answer

Every movement, load, and distance is scaled to where you are today. Examples: runs become rower or bike intervals if your knees aren't ready; sled push drops to an empty sled or a band-resisted march; wall balls go from 20/14 lb to 14/10 lb, or to a med-ball squat-and-press; burpee broad jumps become step-up burpees; sandbag lunges shorten the distance or drop to bodyweight. Coaches set your scaling at the whiteboard before the clock starts, and you progress on a 4-6 week ramp until you're hitting the prescribed standard.

Question 18

What is HYROX 101?

Accepted Answer

HYROX 101 is a private 90-minute one-on-one introduction to the sport of HYROX, led by a CFBC HYROX Performance Coach. It is part coaching session, part workout, and part strategy session. You learn how a HYROX race works, get hands-on coaching across all 8 fitness stations, and leave with a clearer idea of how to train for what comes next. No previous HYROX experience is required.

HYROX FAQ: Race Standards, SIM-ilar, Beginner Prep

Common questions

What is HYROX and how does the race work?

How long is a HYROX race?

What are the eight HYROX stations, in order?