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A brand-new chapter is here: HYROX Youngstars!

A brand-new chapter is here: HYROX Youngstars!

Specially designed for the next generation of athletes between 8-15 years, this is your chance to experience the thrill of HYROX at your own level. Get ready for fun, fitness, and fierce energy as you take on workouts tailored for young champions.

In a motivating and electric atmosphere, you’ll discover what it means to challenge yourself, grow stronger, and have an unforgettable time. Whether you’re racing for glory, testing your limits, or simply looking for an epic adventure: THIS IS YOUR STARTING LINE!

Are you ready to shine?

FIND YOUR RACE

Find your next Youngstars race in our event calendar here.

Don’t miss out any news, sign up to our Youngstars Newsletter and follow us on our Instagram profile @hyroxyoungstars

Sign up here to get notified about all the updates for HYROX Youngstars and receive a free 12-Week Training Plan!

What is HYROX Youngstars?

HYROX Youngstars combines the classic endurance sport of running with strength and coordination exercises from functional training. The sequence of the exercises is predetermined and always remains the same: HYROX Youngstars replicates the adult race, but with adaptations based on the age and stage of maturation for the different age groups.

The exercise stations are:

  1. SkiErg – Pull on the ski ergometer until the full distance is reached.
  2. Sled Push – Push the sled across the marked distance, starting completely behind the line.
  3. Sled Pull | Sled Drag – Pull/Drag the sled across the marked distance, until the sled crosses the finish line completely.
  4. Burpee Broad Jump | Frogger Jumps – For Age 10+ Chest-to-floor burpee, followed by a long jump, landing with both feet simultaneously. For the 8–9 Years, we jump like a frog.
  5. Rowing – Complete the distance on the rowing machine, zeroed before start.
  6. Farmers Carry – Carry weight on each hand and walk the distance.
  7. Lunges – Step forward into a deep lunge until the back knee briefly touches the floor. Both legs must alternate while covering the given distance.
  8. Wall Balls | Squats – Squat hips below the knee, for ages 12+ then throw the ball at the given target.

Designed for Every Age

To protect and support children’s development, HYROX Youngstars follows an age-specific format with tailored workouts for each stage. Please note: the child’s age on race day determines their category — not the age during ticket booking.

Check out our graphic overview to see the key differences:

2026.03.04-HYS-Explanation_Workouts-8-9+LAP
2026.03.04-HYS-Explanation_Workouts-10-11+LAP
2026.03.04-HYS-Explanation_Workouts-12-13-LAP
2026.03.04-HYS-Explanation_Workouts-14-15-LAP

Important Details & Rules

Want the full breakdown? Here you’ll find the official rules and movement standards:

YOUNGSTARS RULEBOOK

YOUNGSTARS RULEBOOK – KIDS FRIENDLY 8-9 YEARS
YOUNGSTARS RULEBOOK – KIDS FRIENDLY 10-11 YEARS
YOUNGSTARS RULEBOOK – KIDS FRIENDLY 12-13 YEARS
YOUNGSTARS RULEBOOK – KIDS FRIENDLY 14-15 YEARS

Not Sure How to Train?

We’ve got you covered. Dive into our free 12-Week Training Program from the HYROX Academy. Created to prepare Youngstars for the big day.

Sign up for the official newsletter using the form above to receive a free 12-week training plan!

Starting in 2026, HYROX Youngstars will officially be part of our Coaching Certification. The goal: to ensure that in all HYROX Affiliate Gyms around the world, our young athletes can train in a safe, supportive, and professional environment.

FAQ's

No, parents are not allowed to walk alongside, the child is handed over at the start zone to begin their race prep, parents may follow along the run track (behind fences). Each station has spectator viewing.

See 5.2 of the rulebook. 200-275m

You need to stay with the child during the race. You don’t need to participate in the race, but you need to stay present during the race and pick up the child after the race. Therefore, it is similar to a ‘spectator ticket’, but with the additional responsibility of checking the child in and out. This ticket is therefore intended for parents or legal guardians of the child.

Your child must be the correct age for their division on the day of the race.
So, if your child is 9 now but turns 10 in December and the race happens in January, you should register them in the 10-year-old age group.

Depending on the race, there may be a Sportograf option for Youngstars available. If available, you can book it in the initial ticket booking process directly with the Youngstars ticket.
In addition, you can always take video’s / pictures from the spectator area.

For the 2025/26 HYROX season, we’ve introduced the Flex Add-On to give athletes more flexibility and peace of mind in case of unexpected changes. It allows you to request a name change up to 1 day before the race.

Please find the exact regulations on the event page under “Flex Add-On Guidelines”.

HYROX Youngstars London
HYROX Youngstars Berlin

You can contact the local customer care team and they can help you with your issue. You can find the contact to your regional team here.

No. We cannot change the start time of races. Athletes are categorised by our system and your startwave will be announced 3 days prior to the race. We recommend not to race the same day as your child.
You can hand over responsibility for your child to the other parent or another person by filling out a power of attorney document. This will allow them to accompany your child throughout the race and check them in and out if you are not available.

Affiliate program will launch in Q1/2 2026