Your Guide to HYROX Tampa: For Beginners, Veterans, and Everyone in Between
Whether it's your first start line or your fifteenth, here's everything you need for race week: the station order, the course map, the schedule, and the rule changes that are new this season.
Every HYROX race is the same everywhere in the world: 8 × 1 km runs , each followed by one functional workout station. You always run first, and the order of the stations never changes. That's what makes your Tampa time comparable to any HYROX race on the planet.
Between the run course and each station is the ROXZONE , the transition area. You enter at IN , do your station, and leave through OUT. The clock never stops, so your transitions count.
| STATION | OPEN WOMEN | OPEN MEN | PRO WOMEN | PRO MEN |
|---|---|---|---|---|
| Sled push | 102 kg / 225 lb | 152 kg / 335 lb | 152 kg / 335 lb | 202 kg / 445 lb |
| Sled pull | 78 kg / 172 lb | 103 kg / 227 lb | 103 kg / 227 lb | 153 kg / 337 lb |
| Farmers carry | 2 × 16 kg / 35 lb | 2 × 24 kg / 53 lb | 2 × 24 kg / 53 lb | 2 × 32 kg / 71 lb |
| Sandbag lunges | 10 kg / 22 lb | 20 kg / 44 lb | 20 kg / 44 lb | 30 kg / 66 lb |
| Wall balls | 4 kg / 9 lb · 9 ft | 6 kg / 13 lb · 10 ft | 6 kg / 13 lb · 9 ft | 9 kg / 20 lb · 10 ft |
Sled weights include the sled. Wall balls show ball weight and target height. Doubles race at the matching Open or Pro loads (Mixed Doubles use the Open Men's loads), and relays use Open loads by gender.
The race starts at the top right, next to the SkiErg. The run course wraps around the whole hall counterclockwise , and every station sits inside the loop. Each 1 km run is made up of laps of this loop. After your final lap you head through IN to your next station and come back out through OUT.
SkiErg, both sleds and burpee broad jumps are near the start. The sled lanes run the long way down the hall.
Rowing, the farmers carry lane (2 laps) and sandbag lunges are on the far side of the loop.
Station 8 sits in the middle of the hall between the grandstands. The finish is right below it.
These are HYROX's provisional start windows and they can change. Your exact start time is posted on the start list a few days before the race, and start times can't be changed.
- Venue: Tampa Convention Center, 333 S Franklin St, Tampa, FL 33602.
- Entrance: use the Riverwalk entrance on the south side. You can't enter from the parking garage or the Embassy Suites walkway.
- Check-in: opens 90 minutes before your start time. Bring a photo ID, and check yourself in.
- Parking: the venue lot is first come, first served, and there are paid garages nearby.
- Spectators: need their own ticket and ID. If you're bringing kids, an umbrella stroller is easiest because of the stairs and escalators.
Tampa is raced under the 2026/27 rulebook. If you raced last season, these are the changes to know:
- Incomplete station = DQ. Miss any part of a station and you're disqualified. There's no time penalty to take instead.
- Sandbag drops cost 15 seconds each. There's no automatic DQ on a second drop anymore, and no warnings. Keep the bag fully supported.
- Event chalk only. Chalk your hands before the start, but during the race use only the chalk HYROX provides. Carrying chalk between stations is a 2-minute penalty.
- Don't linger in the start tunnel. Staying in after your wave goes is a 1-minute penalty.
- Rowing: sit before you grab the handle, and stay seated until the judge confirms your 1,000 m.
- Sled push: you must face the direction you're pushing.
- Burpee broad jumps: up to a 5 cm stagger between your feet is allowed. A split stance isn't.
- SkiErg: jumping is allowed, as long as your feet come back to the base plate.
- Doubles: stay within 10 seconds of your partner through the ROXZONE, and don't start a station until you're back together.
- Relays: all four athletes must be there to start.
- Get there early. Check-in opens 90 minutes before your start time. Bring a photo ID, and know that nobody can check in for you.
- Use the Riverwalk entrance. It's on the south side of the building. You can't get in from the parking garage or the Embassy Suites walkway.
- Run 1 should feel easy. Adrenaline is real. Hold back on the first kilometer and you'll thank yourself at the sleds.
- Study the map. Know where the IN and OUT are, and which station comes next, before you're breathing hard.
- Leave the headphones and phone in your bag. They're banned on course, along with grips and cameras. Gloves, knee sleeves and belts are fine.
- Count your laps. Each 1 km run is laps of the loop, and the farmers carry is 2 laps of its lane. Come up a lap short and you'll be penalized.
- The ROXZONE counts. The clock keeps running through every transition, so know your routes and keep moving.
- Know the new rules. Event chalk only, 15-second sandbag drops, incomplete station = DQ.
- Break up the wall balls early. Sets of 10 to 15 with short breaks beat failing at rep 60.
- Taper properly. Race week is for staying sharp, not getting fitter. Grab our free 7-day plan below.
Day-by-day sessions from 7 days out to race day, so you show up fresh and race-sharp.
Racing Tampa? Tag @embr_trainingzone in your finish photo and we'll share it. Good luck out there, and trust your training.
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