HYROX Youngstars
A new chapter for young athletes

Get Your Kids Moving, Competing, and Loving Fitness

HYROX Youngstars brings the thrill of the world's biggest fitness race to athletes aged 8 to 15. Designed specifically for the next generation, every workout is tailored to age and ability so your kids can challenge themselves safely, build confidence, and have an absolute blast.

Whether they're racing for glory, testing their limits, or simply looking for an epic adventure, this is their starting line. And we're here to make sure they're ready.

At Gym and Fitness, we've been helping Australians build home and commercial gyms for over 20 years. We stock the same equipment used in HYROX races, from Concept 2 rowers and SkiErgs to weighted sleds and wall balls. If your young athlete wants to train at home, we've got them covered.

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Not sure where to start? Our team has been fitting out home and commercial gyms for over 20 years. We'll help you choose the right setup for your young athlete's goals and space.

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The Format

What Is HYROX Youngstars?

HYROX Youngstars combines running with functional fitness exercises. Athletes alternate between running laps and completing eight workout stations in a set order, replicating the adult HYROX format with modifications for each age group.

Every exercise is designed to be safe, fun, and challenging. The focus is on building all-round fitness through endurance, strength, and coordination. No prior experience needed.

See All 8 Stations
The Workout

8 Stations. 1 Epic Race.

Each station tests a different aspect of fitness. Between every station, athletes complete a running lap.

01
SkiErg
Pull on the ski ergometer until the full distance is reached.
02
Sled Push
Push the sled across the marked distance from behind the line.
03
Sled Pull
Pull or drag the sled across the marked distance until it crosses the finish.
04
Burpee Broad Jump
Chest-to-floor burpee followed by a long jump (frogger jumps for ages 8-9).
05
Rowing
Complete the set distance on the rowing machine, zeroed before start.
06
Farmers Carry
Carry a weight in each hand and walk the required distance.
07
Lunges
Alternating forward lunges with back knee touching the floor.
08
Wall Balls
Squat below parallel and throw to the target (bodyweight squats for ages 8-11).
Official Resources

Important Details and Rules

Want the full breakdown? The official HYROX Youngstars rulebooks cover movement standards, equipment specifications, and everything you need to know before race day.

Youngstars Rulebook (Full) Kids Rulebook -- 8-9 Years Kids Rulebook -- 10-11 Years Kids Rulebook -- 12-13 Years Kids Rulebook -- 14-15 Years
Tailored For Every Stage

Designed for Every Age

To protect and support each child's development, HYROX Youngstars follows an age-specific format with tailored distances, weights, and exercise modifications.

The child's age on race day determines their category.

Run Distance
8 x 250m
2km total running
Sled Weight
Unloaded
Sled only, no added weight
Burpees
Frogger Jumps
Modified for youngest group
Wall Balls
Squats Only
No ball throw required
HYROX Youngstars 8-9 years workout breakdown
Run Distance
8 x 500m
4km total running
Sled Weight
Light Load
Age-appropriate resistance
Burpees
Burpee Broad Jump
Full movement pattern
Wall Balls
Squats Only
No ball throw required
HYROX Youngstars 10-11 years workout breakdown
Run Distance
8 x 500m
4km total running
Sled Weight
Moderate Load
Progressive resistance
Burpees
Burpee Broad Jump
Full movement pattern
Wall Balls
Wall Ball Throw
Full wall ball introduced
HYROX Youngstars 12-13 years workout breakdown
Run Distance
8 x 750m
6km total running
Sled Weight
Standard Load
Closest to adult format
Burpees
Burpee Broad Jump
Full movement pattern
Wall Balls
Wall Ball Throw
Heavier ball, higher target
HYROX Youngstars 14-15 years workout breakdown
Train at home

Get Race-Ready With the Right Gear

We stock the same brands used in official HYROX races. Whether you're setting up a corner of the garage or kitting out a full home gym, we can help your young athlete train smarter.

  • Concept 2 SkiErg and Rower
  • Weighted Sleds and Push/Pull Systems
  • Wall Balls (2kg - 9kg youth range)
  • Farmers Walk Handles
  • Functional Training Flooring
  • Recovery Tools for Growing Bodies
HYROX Youngstars athletes competing in functional fitness stations
Preparation

Not Sure How to Train?

We've partnered with coaches who specialise in youth functional fitness to bring you practical, at-home training guidance. No gym membership required.

Sign up for our newsletter to receive a free 12-week training programme designed specifically for HYROX Youngstars preparation.

01
Start with Bodyweight
Squats, lunges, and push-ups build the foundation every young athlete needs.
02
Build Running Endurance
Short interval runs 2-3 times per week prepare them for race-day laps.
03
Practice the Stations
Familiarity with the rower, SkiErg, and sled removes race-day nerves.
04
Keep It Fun
Train as a family. Make it social. The best training plan is the one they enjoy.
Questions

Frequently Asked Questions

The child's age on race day determines their category, not the age during ticket booking. There are four groups: 8-9, 10-11, 12-13, and 14-15.
Parents are not permitted on the race floor during the event. Each ticket requires a Guardian ticket, which grants spectator access so you can cheer from the sidelines.
Run distances vary by age group. The youngest athletes (8-9) run 250m laps, while 14-15 year olds run 750m laps. There are eight laps in total, one before each exercise station.
No prior experience is required. The exercises are designed to be accessible for all fitness levels. That said, some preparation will help your child feel more confident and enjoy the day even more.
You can start with just bodyweight exercises and running. For station-specific training, a rowing machine, SkiErg, and wall ball are the most beneficial. Our team can recommend the right setup for your space and budget.
Check the official HYROX event calendar for the latest Australian race dates. We'll also send updates via our newsletter, so sign up above to stay informed.
Absolutely. We've been fitting out schools, clubs, and commercial facilities for over 20 years. If you're looking to set up a HYROX training zone for students or young members, get in touch with our commercial team.
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Ready to Get Them Started?

We're here to help your young athlete train smarter and race harder. Talk to our team or explore the gear.

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