INTERSPORT HYROX Hamburg.
Format, stations and divisions of INTERSPORT HYROX Hamburg: the data from the most recent edition in 2026 in Hamburg, with 8 × 1 km of running and 8 stations. Use it to plan your build toward the next one. Also known as HYROX Hamburg.
No date has been announced for the next edition yet. The course, elevation and route profile are from the most recent edition.
INTERSPORT HYROX Hamburg: Format & Stations
HYROX runs the same format at every race: eight runs of one kilometre each, every run followed by one of eight stations in a fixed order. Each change between run and station goes through the Roxzone, and the time spent there counts toward your finish time.
INTERSPORT HYROX Hamburg last took place on October 28, 2026 at Hamburg Messe, Karolinenstraße, Hamburg, Germany — Hall B6: age-group races, Hall B5: Elite Series races, entrance SOUTH/SÜD. There are 14 divisions to enter.
| Run | No. | Station | Distance / reps |
|---|---|---|---|
| 1 km | 1 | SkiErg | 1,000 m |
| 1 km | 2 | Sled Push | 50 m |
| 1 km | 3 | Sled Pull | 50 m |
| 1 km | 4 | Burpee Broad Jumps | 80 m |
| 1 km | 5 | Row | 1,000 m |
| 1 km | 6 | Farmers Carry | 200 m |
| 1 km | 7 | Sandbag Lunges | 100 m |
| 1 km | 8 | Wall Balls | 100 reps |
Each station follows a 1 km run.
Divisions as listed by the organiser: MEN, WOMEN, MEN PRO, WOMEN PRO, DOUBLES MEN, DOUBLES WOMEN, DOUBLES MIXED, DOUBLES MEN PRO, DOUBLES WOMEN PRO, ADAPTIVE MEN, ADAPTIVE WOMEN, MEN'S RELAY, WOMEN'S RELAY, MIXED RELAY.
How to pace INTERSPORT HYROX Hamburg.
Don't open too fast
At INTERSPORT HYROX Hamburg, the fastest kilometre does not matter – a running pace you can pick up again after every station does. Overcook the first runs and the stations make you pay for it.
Even work at the stations
At the stations, short hard sets with long pauses cost more time than a steady rhythm. Split distances and reps so you keep moving without stopping.
Calm transitions
The changes between run and station – the Roxzone at HYROX – count toward your finish time. Take them briskly but calmly: settle, approach the station, start clean.
Training plan for INTERSPORT HYROX Hamburg: 12-week build
Compromised running
The core of preparing for INTERSPORT HYROX Hamburg is compromised running: a run straight after a station, repeated, so your legs learn the switch.
Strength endurance
Add strength endurance for the stations – pushing, pulling, carrying and lunging for as long as the race asks.
Station technique
Technique saves strength at every station: a steady stroke on the ergometer and clean, calm reps instead of hurried sets.
Simulation
Part or full run-throughs of the format are the dress rehearsal. YOUB schedules them so training load, recovery and available time fit together.
Let YOUB adapt your plan for INTERSPORT HYROX Hamburg dynamically
Ben connects your goal, the course, current load, recovery, and calendar. Your plan stays pointed at race day even when real life is not perfectly plannable.
Everything about INTERSPORT HYROX Hamburg.
What is the format of INTERSPORT HYROX Hamburg?
HYROX runs the same format at every race: eight runs of one kilometre each, every run followed by one of eight stations in a fixed order. Each change between run and station goes through the Roxzone, and the time spent there counts toward your finish time.
Which stations are there at INTERSPORT HYROX Hamburg?
The stations in order: SkiErg (1,000 m), Sled Push (50 m), Sled Pull (50 m), Burpee Broad Jumps (80 m), Row (1,000 m), Farmers Carry (200 m), Sandbag Lunges (100 m) and Wall Balls (100 reps).
Which divisions can you enter at INTERSPORT HYROX Hamburg?
The organiser lists 14 divisions for INTERSPORT HYROX Hamburg: MEN, WOMEN, MEN PRO, WOMEN PRO, DOUBLES MEN, DOUBLES WOMEN, DOUBLES MIXED, DOUBLES MEN PRO, DOUBLES WOMEN PRO, ADAPTIVE MEN, ADAPTIVE WOMEN, MEN'S RELAY, WOMEN'S RELAY, MIXED RELAY.
How should I prepare for INTERSPORT HYROX Hamburg?
For INTERSPORT HYROX Hamburg, train running and strength together: runs straight after a station, strength endurance for the stations and clean, steady technique. An adaptive plan places these sessions so recovery and real life still count.
What pacing strategy works for INTERSPORT HYROX Hamburg?
At INTERSPORT HYROX Hamburg, what decides is a running pace you can pick up again after every station, not your fastest kilometre. Run the first kilometres under control, work through the stations in even sets and take the transitions briskly but calmly.
When does INTERSPORT HYROX Hamburg next take place?
No date has been announced for the next edition yet. The most recent one was held on October 28, 2026.
Where does INTERSPORT HYROX Hamburg take place?
INTERSPORT HYROX Hamburg is held at Hamburg Messe, Karolinenstraße, Hamburg, Germany — Hall B6: age-group races, Hall B5: Elite Series races, entrance SOUTH/SÜD.
How do I register for INTERSPORT HYROX Hamburg?
Registration runs through the organiser: hyrox.com. YOUB plans your preparation for it.