HYROX Singles: The guide to solo racing

HYROX Singles is the most demanding format of this competition: 8 kilometers of running and 8 functional stations that you must overcome completely on your own.

No partners, no shared replays. Just you against the clock.

You can't receive help, nor share exercises. It is the format that best measures your complete fitness level: endurance, strength, technique and pacing.

HYROX Standard Singles: Weights and distances by pro and open category

HYROX Singles stations: step by step

Below is a breakdown of each station and its main rules:

1. SkiErg - 1000 m

Objective: Aerobic work with emphasis on dorsal, core and traction.
Common errors: Pulling only with arms, leaning too much, no rhythm.
Keys:

• Use your core and hips on the way down.
• Maintain a steady cadence, no "sprints" at the start.
  Strategy: Don't burn out. Use this exercise to pace yourself and control your breathing.
  Suggested training:
• Intervals 4x500m at race pace.
• Technique with rubber bands or SkiErg in mirror to check posture.

• The monitor is reset by a judge.
• Feet must remain on the platform at all times.
• Penalty if you put your feet down or step off before confirmation.

2. Sled Push - 50 m

Objective: Brute strength in legs and core.
Common errors: Very high posture, pushing only with arms, unnecessary pauses.
Keys:

• Low posture, straight back, hands at medium height.
• Short and constant step, like a march.
  Strategy: Divide the course mentally into sections. Don't stop in the middle.
  Suggested training:
• Heavy push with fixed rests (EMOM).
• Light sled + sprint series to simulate fatigue.
• 4 sections of 12.5 m to complete 50 m.
• The sled must completely cross the line on each leg.
• Official weights:

3. Sled Pull - 50 m

Objective: Traction, dorsal, biceps and core work.
Common errors: Pulling only with arms, walking backwards without control.
Keys:

• Use the whole body. Pull and then pull back with tension.
• Tight rope at all times.
  Strategy: Get into a rhythm right from the start. Avoid untidy jerks.
  Suggested training:
• Pull with thick rope and ballast.
• Controlled backward step technique.
• Mandatory standing (no sitting or kneeling).
• It is forbidden to step on the front or rear lines of the box.
• Official weights:

4. Burpee Broad Jumps - 80 m

Objective: Explosiveness + mobility + resistance.
Common errors: Very long jumps, collapse when falling, not controlling the rhythm.
Keys:

• It jumps just enough to advance, no more.
• Maintain constant breathing.
  Strategy: Keep a steady pace; avoid pauses.
  Suggested training:
• Timed series of 10 repetitions.
• Burpees + short jumps in marked area.

• Full burpee + jump with both feet together.
• No stepping, shuffling or reaching over the hands with the feet.
• Both feet must cross each white line for the rep to count.

5. Row - 1000 m

Objective: Aerobic with traction and core.
Common errors: Pulling only with arms, not using legs, erratic cadence.
Keys:

• Power from legs, then arms.
• Cadence between 24-26 spm is optimal.
  Strategy: Controlled pace. Don't treat it as rest, but don't burn out either.
  Suggested training:
• 4x250m at race pace.
• Technique with pause in each phase (legs, arms, return).

• Adjustment of the damper and straps is allowed.
• Feet may not be lifted off the platforms during rowing.
• Wait for confirmation from the judge before leaving the device.

6. Farmer's Carry - 200 m

Objective: Grip strength, central stability.
Common errors: Taking uncoordinated steps, looking at the ground, swaying.
Keys:

• Look ahead, active core, firm steps.
• Do not overtighten at the beginning.
  Strategy: Don't let go of the kettlebells if you can help it.
  Suggested training:
• 100m races carrying weight.
• Static isometrics for grip.
• Resting is allowed, but not dragging or sliding the weights.
• Official weights:

7. Sandbag Lunges - 100 m

Objective: Legs + core + balance.
Common errors: Knee that shifts laterally, dropping with weight.
Keys:

• Look straight ahead, long and steady stride.
• Total control in each repetition.
  Strategy: Ensure valid repetitions. Don't run if you are going to fail technique.
  Suggested training:
• Series of 20-30 steps with sandbag.
• Combination with core and balance.

• Alternating lunges with sandbag over the shoulders.
• The back knee should touch the ground on each repetition.
• It is not allowed to drop the sandbag (second mistake = disqualification).
• Official weights:

Wall Balls - 100 repetitions

Objective: High metabolic demand; coordination and power.
Common errors: Aiming low, throwing without legs, poor rhythm.
Keys:

• Use leg strength, not just arm strength.
• Breathe at every launch.
  Strategy: Rest only if necessary. Divide into blocks if needed (e.g., 25-15-10).
  Suggested training:
• Series type "21-15-9" with competition weight.
• Technique with heavier ball for progressive overload.

• Full squat + ball throw to target.
• Target height and official weights:

Once you finish the 100 wall balls, all you have to do is run and cross the finish line.

Congratulations!

Key rules in HYROX Solitaire

Why compete in HYROX Singles?

• You compete alone. You don't depend on anyone else.
• It is a real test of your total physical capacity.
• You are in a world ranking.
• The atmosphere is competitive, but respectful.

Tips for preparing individual HYROX

1. Train transitions: running after strength stations is the key.
2. Work on the techniqueevery mistake can cost minutes.
3. Simulates the raceAlternate running + functional exercises in training.
4. Take care of the pacing strategyDon't give it all away at the beginning.

Frequently Asked Questions