FAQs and Details About CENTR HYROX Training Essentials
The HYROX fitness race is one of the most exciting challenges in the world of fitness. It combines running with functional strength workouts in a race against the clock. To perform your best, you need to train with the right gear. Having durable, competition-grade equipment helps you prepare for the demands of race day.
This guide will walk you through the essential CENTR HYROX training equipment for every station. Academy Sports + Outdoors is your headquarters for the gear you need to build strength, increase endurance, and crush your fitness goals. Let’s get you ready to compete.
Key Takeaways
What is HYROX? HYROX is a global fitness race that combines 8 kilometers of running with 8 functional workout stations. Athletes run 1 kilometer before each station, testing both their endurance and strength.
What is the most essential HYROX training equipment? Your most important gear includes a good pair of hybrid running and training shoes. After that, focus on equipment for the toughest stations, like sleds, kettlebells, and wall balls.
Can I train for HYROX at home? Yes. You can build a great home gym for HYROX with versatile gear. Kettlebells, resistance bands, and a durable sandbag can help you prepare for several of the race's challenges.
What is CENTR HYROX equipment? CENTR is the official equipment provider for HYROX. This gear is built to exact competition standards, making it perfect for training. It is designed for top performance and durability.
Training for each HYROX station helps build confidence, develop station-specific strength and endurance, and prepare your body for race day. Use the comparison table below to identify the essential equipment and training focus for each station.
Essential HYROX Training Equipment by Station
HYROX Station
Equipment
Training Focus
Key Training Advice & Details
Station 1: SkiErg
SkiErg machine
Upper-body power, core strength, explosive power, and cardiovascular endurance
The 1,000-meter SkiErg tests upper-body and core power. Practice explosive, full-body pulls while building cardiovascular endurance and maintaining an efficient rhythm.
Station 2: Sled Push
Heavy training sled, such as a CENTR sled
Leg strength, power, body positioning, and sled technique
Practice pushing a heavy sled across a 50-meter distance to become familiar with the weight and body position needed for efficient movement. If space is limited, push heavy weight plates across a gym floor on a towel or mat to simulate the movement.
Station 3: Sled Pull
Heavy sled with thick rope attachment, such as a CENTR sled
Grip strength, back strength, leg strength, and pulling technique
Practice pulling a sled 50 meters with a thick, heavy rope. Using a competition-style rope helps prepare your hands and arms for the demands of the actual station.
Station 4: Burpee Broad Jumps
No specialized equipment; training shoes and flexible apparel
Full-body conditioning, jumping power, mobility, and endurance
This 80-meter station combines burpees with long forward jumps and can be highly demanding. Wear flexible clothing that does not restrict movement and training shoes with good grip.
Station 5: Rowing
Rowing machine
Full-body endurance, rowing technique, and energy efficiency
Practice the 1,000-meter row while focusing on proper form and a smooth, powerful rhythm. The stroke sequence is legs, then core, then arms; on the return, use arms, then core, then legs.
Station 6: Farmer's Carry
Two heavy kettlebells, preferably competition-style kettlebells
Grip strength, core stability, shoulder strength, and loaded-carry endurance
Train with two heavy kettlebells and work toward carrying them for 200 meters. Competition-style kettlebells, such as CENTR models, can help develop the specific strength needed to maintain your grip over the full distance.
Station 7: Sandbag Lunges
Heavy sandbag, such as a CENTR sandbag
Balance, leg strength, core stability, and loaded-lunge technique
Practice carrying a heavy sandbag on your shoulders while performing lunges for 100 meters. A durable sandbag designed to minimize weight shifting can help you concentrate on maintaining proper form.
Station 8: Wall Balls
Durable wall ball with a secure grip, such as a CENTR wall ball
Squat strength, upper-body power, coordination, grip, and muscular endurance
Practice repeated squats followed by throws to a high target. Training with a durable wall ball that provides a reliable grip helps you practice the movement without the ball slipping from your hands.
HYROX has two main individual divisions: Open and Pro. The Pro division uses heavier weights. It is important to know the weights for your division so you can train correctly. Many athletes start in the Open division and work their way up.
HYROX Training Weights by Exercise and Division
Exercise
Division
Men's Weight
Women's Weight
Sled Push
Open
225 lbs (102 kg) + Sled
165 lbs (75 kg) + Sled
Sled Push
Pro
335 lbs (152 kg) + Sled
225 lbs (102 kg) + Sled
Sled Pull
Open
165 lbs (75 kg) + Sled
115 lbs (52 kg) + Sled
Sled Pull
Pro
225 lbs (102 kg) + Sled
165 lbs (75 kg) + Sled
Farmer's Carry
Open
53 lbs (24 kg) each hand
35 lbs (16 kg) each hand
Farmer's Carry
Pro
70 lbs (32 kg) each hand
53 lbs (24 kg) each hand
Sandbag Lunges
Open
44 lbs (20 kg)
22 lbs (10 kg)
Sandbag Lunges
Pro
66 lbs (30 kg)
44 lbs (20 kg)
Wall Balls
Open
14 lbs (6 kg)
10 lbs (4 kg)
Wall Balls
Pro
20 lbs (9 kg)
14 lbs (6 kg)
Weights cited from the official HYROX Rulebook . Sled weight may vary slightly by event.
Track Order
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