KGKM / Guide

Gear for a HYROX race, by the numbers

A HYROX race is 8 km of running and 8 workout stations. Your kit has to work for both. This guide lists what the rulebook allows, what each station asks of your gear, and what we have and have not tested.

Checked on 2026-11-15 against the HYROX Singles Rulebook, season 26/27. KGKM is independent and is not affiliated with HYROX.

The race in numbers

Every race has the same order: a 1 km run, then a station, 8 times. That is 8 km on foot. The distances are the same for everyone. The loads depend on your division.

Swipe the table sideways to see every division.

HYROX stations in race order, with distance and load by division, season 26/27
Station, in race order	Distance	Women Open	Men Open, Women Pro	Men Pro
1SkiErg	1,000 m	No added load
2Sled Push	50 m	102 kg	152 kg	202 kg
3Sled Pull	50 m	78 kg	103 kg	153 kg
4Burpee Broad Jumps	80 m	No added load
5Rowing	1,000 m	No added load
6Farmers Carry	200 m	2 × 16 kg	2 × 24 kg	2 × 32 kg
7Sandbag Lunges	100 m	10 kg	20 kg	30 kg
8Wall Balls	100 reps	4 kg	6 kg	9 kg

Sled weights include the sled. The wall ball target is 2.70 m for women and 3.00 m for men.

What the rulebook lets you wear

Anything not on the permitted list is prohibited by default.

Allowed

Closed-toe shoes. They are required at all times, except at the Wall Balls
Knee sleeves
Gloves, but not grips
A weightlifting belt
Wristbands
Hydration packs

Not allowed

Your own chalk. Only event chalk, and only at the Sled Pull and Farmers Carry
Grips and lifting straps
Headphones and phones
Body cameras
Racing without the timing chip on an ankle

Penalties to know

Own chalk, or chalk at the wrong station: 2 minutes
Food or drink from anyone but an aid station: 2 minutes
No timing chip: Did Not Start

Socks are not mentioned in the rulebook. Any sock is allowed.

The checklist

For each item: the rule, what the race asks of it, and whether KGKM has tested it. The middle line is our reasoning from the numbers, not a test result.

Shoes

Rule: Closed-toe shoes at all times, except at the Wall Balls.
What the race asks: 8 km of running and a 50 m sled push in the same pair. That means running cushioning plus an outsole that holds on the sled lane.
Tested: Not tested by KGKM.

Socks

Rule: The rulebook does not mention socks.
What the race asks: 8 km of running. A forefoot that drives into the shoe on the sled push. A chip strap on your ankle from start to finish. Look for a cuff that reaches above the strap, a flat toe seam, yarn that moves sweat, and grip print if your foot slides in the shoe.
Tested: TEST 001 will measure in-shoe slip. Not run yet. A 2022 study in the Journal of Sports Sciences tested grip socks against regular socks.

Shorts or tights

Rule: No rule.
What the race asks: 80 m of burpee broad jumps and 100 m of lunges. The waistband has to stay put when you go to the floor and come back up.
Tested: Not tested by KGKM.

Gloves

Rule: Allowed. Grips are not.
What the race asks: A 50 m sled pull on a rope and a 200 m carry with 2 × 16 to 2 × 32 kg. Event chalk is supplied at those two stations.
Tested: Not tested by KGKM.

Knee sleeves and belt

Rule: Knee sleeves, a weightlifting belt and wristbands are allowed.
What the race asks: 100 m of sandbag lunges with 10 to 30 kg, and sleds of 78 to 202 kg.
Tested: Not tested by KGKM.

Water and food

Rule: Hydration packs are allowed. Water is provided in the Roxzone. Food must be carried from the start.
What the race asks: Taking a drink or food from anyone other than an aid station is a 2-minute penalty.
Tested: Rule, not a test.

We are building the sock

S-01 is a performance sock with grip print under the forefoot, a cuff that sits above the chip strap and a flat toe seam. It is in development. The first test result goes to the list.

Send me TEST 001

Questions

What socks should I wear for HYROX?

The rulebook does not restrict socks. The race asks three things of them: 8 km of running without hot spots, a foot that stays put in the shoe on the 50 m sled push, and a cuff high enough that the ankle timing-chip strap sits on fabric, not skin. KGKM is building a sock for this, S-01. It is in development and has not been tested yet.

Are gloves allowed in HYROX?

Yes. The 2026/27 Singles Rulebook lists gloves as permitted. Grips are not permitted.

Can I use my own chalk in HYROX?

No. Only chalk supplied by the event may be used, and only at the Sled Pull and the Farmers Carry. Using your own chalk, or using chalk at another station, is a 2-minute penalty.

Where do I wear the HYROX timing chip?

On an ankle, for the whole race. Racing without it is recorded as Did Not Start.

Can I take my shoes off during a HYROX race?

Only at the Wall Balls. Closed-toe shoes are required everywhere else. The shoes go under the rig, and you carry them to the finish.

How heavy is the HYROX sled push?

Over 50 m, sled included: 102 kg for Women Open, 152 kg for Men Open and Women Pro, and 202 kg for Men Pro.

Is KGKM official HYROX gear?

No. KGKM is independent and is not affiliated with, sponsored by or endorsed by HYROX. This guide describes the race from its public rulebook.

Sources

HYROX Singles Rulebook, season 26/27. Format, station order, loads, permitted and forbidden items, chalk, timing chip.
Grip sock study, Journal of Sports Sciences, 2022. Friction of grip socks and regular socks inside the shoe.

HYROX is a trademark of its owner. KGKM is not affiliated with, sponsored by or endorsed by HYROX. Rules change between seasons, so check the current rulebook before you race.