Check how this will impact the 2025-2026 season.
Calling all Hybrid Rockstars (I know, it's like saying Voldemort)—HYROX announced a fresh set of updates to their race rulebook for the 2025/2026 season. Among the changes include new PRO competitor age groups, penalty adjustments, and a reminder to—for the love of god—be hygenic while racing.
To get a better understanding of the new rules and how they'll impact competitors of all levels, I consulted REP's resident HYROX expert, athlete, and HYROX365 L1 Coach-in-Training, Lauren Jacaruso. Here's everything you need to know about HYROX's new race rulebook.
HYROX's Updated Rules
For the sake of this article, I'll be reviewing the June 2025 changes announced by HYROX. To review the entire rulebook(s), checkout this page here.
1. Distance-based penalties are now time-based penalties.
For Jacaruso, this is a welcome change. Traditionally, penalties varied between time and distance by obstacle. It was a variation that created some inconsisties and confusion. "Having them all be uniform and tacked on at the end of your finish time just makes things more streamlined," Jacaruso says.
2. You cannot step on the front line of the racer box during the sled pull.
During the sled pull, racers are asked to stay within a box. This ensures competitors only have a measured amount of space to complete the pull, and it prevents taking massive strides backwards. Stepping on the front line of the box provides a small, probably insignificant, advantage, says Jacaruso. She considers this change a formality that reinforces what most racers have already been doing.
As for me, I see it as a move toward being taken seriously as a competitive sport (HYROX calls itself the World Series of Fitness Racing, after all). It's also an opportunity to hold yourself accountable as a top-tier athlete. Stepping on the line might only add a few inches, but it's the principal. Stay behind the line, lock in, and get it done.
3. New age groups have been added to the PRO categories.
As HYROX continues to see major growth around the world, the PRO division will now feature official age group categories for 60–64 and 65–69. The 70+ divisions are not included. This change also applies to the Doubles divisions, excluding Doubles Mixed.
The Doubles age groups have also been restructured to mirror the Singles division, with groups in 5-year increments.
4. You can only remove your shoes at the wall-ball station, providing you carry them over the finish line.
Some Hyrox competitors believe that removing shoes at this station improves form and technique. As such, HYROX has worked this behavior into its rulebook, just to cover all the bases. Jacaruso finds the shoe-removal technique a curiosity.
While going barefoot during heavy lifts, such as deadlifts and backsquats, can help with training full-foot grounding and range of motion, it doesn't quite translate to conditioning movements in a race setting.
Jacaruso doesn't sugarcoat it: "Removing shoes at wall balls...is dumb," she laughs. "This doesn't address the squat depth or no-rep problem. I imagine [removing shoes] would just add time to your finish that isn't necessary."
Whether you're shoes on or off, the rules support you. Also, if you want to improve your wall balls, we've got HYROX training resources for that!
5. Spitting and nose-clearing on the carpet or turf will incur a 2-minute penalty per infringement.
Y'all. Y'ALL. If you need to be reminded that snot-rocketing on a public carpeted race path is not acceptable behavior, I don't know what to do for you. I've been begging for this kind of hygenic revolution in the competitive racing world for years. It's a fact that bodies will create excess phlegm and saliva build up during a race like this, but there has to also be an expectation of not clearing your lungs at the detriment of others' health, wellbeing, and overall race experience.
HYROX—maybe also consider adding a tissue station? Help us help you. Until then: Clean it up, people.
6. Starting in any wave other than your official start time will result in disqualification.
Self explanatory, and honestly, necessary. Some races (hello, Spartan!) are more lenient about starting in a different heat. The foundation of the HYROX ethos, however, is consistency and precision. Every race is the same, and thus provides a better measure of how athletes truly stack up against the course and each other.
Plus, the experience will be much more organized when people abide by this rule, as waves are designed to accomodate specific numbers of people, which prevents bottlenecks, confusion, and frustration.
Take this as a reminder to be prompt, prepared, and ready to go in your assigned starting wave.
7. Ski and row erg dampers will be set to six for all divisions — but can be changed.
Choose your own adventure here, but be prepared for a smooth mid-level preset of resistance on this movement.
8. Burpee broad jump rules have been clarified.
Good news: Competitors can use their knees to step up to standing. This makes space for light modification as needed.
Other HYROX Rules to Know
Curious about other rules surrounding a HYROX event? Here's everything you need:
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