In the ever-expanding world of fitness racing, the HYROX 2025/26 Rules have just been released—and if you’re not paying attention, you may find yourself penalised for everything from spitting on the carpet to forgetting your shoes at the Wall Ball station. Yes, really.
After doubling participation last season to over 600,000 competitors, HYROX has made it abundantly clear: this isn’t just fitness, it’s a sport—and a damn serious one at that.
With 95 races already on the docket and a million-plus athletes expected to take part globally, the 2025/26 season is shaping up to be the most competitive yet.
To keep the chaos in check, the HYROX Sport Team has overhauled the rulebook to ensure fairness, consistency, and a level playing field from Hamburg to Houston.
“We’ve been constantly evaluating the existing movement standards and penalty system throughout the season and as a result, these were the changes that we deemed necessary,” says Mintra Tilly, Director of Sport at HYROX.
“Our aim is to make sure that as HYROX continues to grow as a sport, we remain consistent in the quality of racing and fair when it comes to the penalties given and guidelines for disqualification.”
Movement Standards: Clean It Up, Line It Up
Here’s where your form could cost you. The updated HYROX 2025/26 Rules clarify that Ski and Row ergometers will now default to damper setting 6—though adjustments are allowed.
Step on the white line during your sled pull? That’s a no-no. And if you’re doing Burpee Broad Jumps like a ragdoll, fear not—using your knees to stand up is now officially permitted.
Penalties: No Mercy, Just Minutes
One of the biggest changes? The move from vague distance-based penalties to hard time-based infractions. Miss a lap in the Farmer’s Carry? That’s a 3-minute penalty.
Too many infractions with your doubles partner more than a toddler’s tantrum away? You’re disqualified. And here’s a very specific warning: spit or clear your nose on the race floor, and you’ll be slapped with a 2-minute penalty per offence.
Some other key HYROX 2025/26 Rules to keep in mind:
- Wrong weight on Sandbag Lunges or Farmer’s Carry? Redo the station, or face disqualification.
- Shoes off? Only at the Wall Ball, and only if they’re tucked under the rig and carried to the finish.
- Starting early? You’re out. Stick to your wave.
Inclusivity Meets Clarity
HYROX is taking a clear stance on gender categories. Official rankings will now align with biological sex at birth, in line with Olympic precedent. That said, those competing for fun—not rankings—are welcome to race under their gender identity.
Pro divisions are also expanding. Age groups 60–64 and 65–69 now get official flags and World Championship slots, while 70+ remain excluded. Doubles age groups have also been realigned into tidy 5-year increments to match the Singles format.
Tech & Medical Gear: Know Before You Go
Finally, the rules have gotten specific about tech. Inhalers? Fine. Medical devices that rely on your phone? You’ll need Race Director approval before the starting gun.
If you’re planning to toe the line this season, download the full rulebook at HYROX.com. It’s not just a race anymore—it’s a finely-tuned sport, with standards to match.
And remember: in HYROX, discipline isn’t just for reps—it’s in the rules.
