HYROX India: Race Cities, the 8 Stations and How to Train

HYROX has gone from a European niche to one of the fastest-growing fitness races in Indian metros. Gyms in Mumbai, Delhi NCR and Bengaluru now run HYROX classes, and race weekends sell out. This guide covers what HYROX actually is, where it races in India, every station with the Open-division weights, and a 12-week plan you can run from a normal Indian commercial gym.

What is HYROX?

HYROX is an indoor fitness race with one fixed format: you run 1 km, complete a functional workout station, and repeat that eight times. That is 8 km of running and 8 stations, always in the same order and with the same standards in every city. Because the course is standardised, a finish time in Mumbai is directly comparable to one in London or Singapore.

Races are held in exhibition halls. Between running laps and stations you pass through the "Roxzone", the transition area, and the clock never stops. There are several ways to enter:

• Open: the standard individual division, where most first-timers start.
• Pro: the same course with heavier loads.
• Doubles: two athletes run every kilometre together and split station work.
• Relay: a team of four, each covering two runs and two stations.

If you are unsure whether you can manage 8 km plus stations alone, Doubles or Relay is a sensible first race.

HYROX Races in India: Cities and Dates

India's first HYROX race took place at the NESCO Centre in Mumbai on 3 May 2025. Since then races have been held in Delhi, Mumbai and Bengaluru, and Gujarat and Noida have been announced. The table below lists races held so far and those announced at the time of writing (October 2026).

Announced dates can move, and tickets for popular slots go quickly. Always confirm dates, venue and ticket categories on the official HYROX website before booking travel or leave.

The 8 HYROX Stations (Open Division)

Every station is preceded by a 1 km run. Weights below are the Open standards in the current rulebook; sled figures are total sled weight. For technique on each station, see our HYROX stations training guide.

The running is the biggest single block of the race, so a stronger runner usually gains more time than a stronger lifter. Most first-timers lose time at the sled push, the burpee broad jumps and the wall balls, which all come when legs are already tired.

How to Train for HYROX in an Indian Gym

Most Indian commercial gyms have a treadmill, a rowing machine and dumbbells, but few have a SkiErg or a sled track. You can still prepare well with substitutes. Some metro gyms are listed as official HYROX Training Clubs and do have the full kit; it is worth one or two sessions there before race day so the sled is not a surprise.

Heat and humidity: races are indoors, but your training runs probably are not. Run before 7 am or on a treadmill during the hottest months, drink water with electrolytes on long sessions, and expect your outdoor pace to be slower in Mumbai or Chennai humidity than on race day.

12-Week HYROX Plan for First-Timers

This plan assumes you can already jog for 20 minutes and have some gym experience. It uses four sessions a week: two runs and two strength or station days.

Sample week in the Build phase

• Monday: Strength: back squat or leg press, Romanian deadlift, walking lunges, pull-ups or pulldowns.
• Tuesday: Intervals: 6 × 1 km at goal pace with 90 seconds rest.
• Wednesday: Rest or 30 minutes of mobility and easy cycling.
• Thursday: Station circuit: 1,000 m row, 50 wall balls, 200 m farmers carry, 20 burpee broad jumps, repeated 2–3 times.
• Saturday: Long easy run of 45 minutes, then 4 × 25 m lunges.

Keep at least one full rest day each week. If your legs feel flat for more than a few days, drop one session rather than pushing through.

Eating for HYROX on an Indian Diet

HYROX is long, so carbohydrates matter. Eat a familiar meal 2–3 hours before training and on race morning: poha, idli with sambar, or toast with a banana and curd all work. Around 1.4–2 g of protein per kg of body weight a day, from dal, paneer, curd, eggs or whey, supports recovery from the strength work. Our guides to Indian pre-workout meals and post-workout Indian food give specific options.

Frequently Asked Questions

Is HYROX held in India?

Yes. India's first HYROX race was in Mumbai in May 2025. Races have since been held in Delhi, Mumbai and Bengaluru, with Gujarat, Noida and Bengaluru announced for late 2026 and 2027. Check the official HYROX site for current dates.

What are the 8 HYROX stations?

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 station comes after a 1 km run.

What weights do women use in HYROX Open?

Women Open push a 102 kg sled and pull a 78 kg sled (total weight), carry two 16 kg kettlebells, lunge with a 10 kg sandbag and throw a 4 kg wall ball to 2.7 m.

Can a beginner do HYROX?

Yes, if you can run 5 km and train consistently for 10–12 weeks first. Doubles or Relay is an easier entry point because the station work is shared.

How long should I train for my first HYROX?

Most people with basic fitness need 10–12 weeks of four sessions a week: two runs and two strength or station days, with a full race simulation about 10 days before the event.

Do I need a special gym to train for HYROX in India?

No. A gym with a treadmill, rowing machine, dumbbells and a medicine ball is enough if you use substitutes for the SkiErg and sled. A session or two at a HYROX Training Club before race day helps.