HYROX 2025/2026 Season: New Penalty and Rule Changes You Need to Know
- Hayden Wilcox
- Aug 12
- 3 min read
If you are training for the upcoming HYROX season, you might want to pay close attention. HYROX has rolled out a fresh set of penalty and rule changes for the 2025/2026 season, and they are all about making the competition more consistent, fair, and clear for every athlete on the floor.
Whether you are a seasoned Pro or taking on your very first race, these updates could affect how you prepare and compete.
AT-HOME HYROX GYM SUPPLIES
2) Rower
3) Wall Ball
4) Sled
Time-Based Penalties Replace Distance Penalties
One of the biggest changes is how penalties are calculated. In the past, certain mistakes resulted in extra distance, like running or repeating part of a workout zone. Now, HYROX has moved to time-based penalties across the board. This means if you make an error, you will receive a set amount of time added to your score.
This change should make things easier to enforce and more consistent across events.
Sled Pull Position Enforcement
During the sled pull, you can no longer step on the front white line of the racer box. This is now a strictly enforced rule, so be mindful of your foot placement if you want to avoid unnecessary penalties.
Burpee Broad Jump Form Clarified
Good news for those who struggle with popping straight up from the floor. Athletes are now allowed to use their knees to stand up during burpee broad jumps. This clarification will likely save some energy over the course of the race.
Hygiene Penalties
HYROX is cracking down on hygiene issues during the event. If you spit or clear your nose on the carpet or turf, you will be hit with a two-minute penalty for each offense. Bring tissues or take care of it off the floor.
Wave Start Enforcement
You must start in your officially assigned wave. If you try to start in another one, you are looking at automatic disqualification. No exceptions.
Shoe Removal Rule at the Wall Ball Station
If you plan to take your shoes off, you can only do so at the wall ball station. And here’s the catch, if you take them off, you have to carry them over the finish line with you.
Farmer’s Carry Infractions
For stations like the Farmer’s Carry, missing a lap will cost you a three-minute penalty for each missed lap. If you use the wrong weight for the Farmer’s Carry or Sandbag Lunges, you will need to redo the station. Failure to do so could result in disqualification.
Automated Penalty Detection
HYROX is adding more tech into the mix. Timing chips will now automatically detect certain mistakes, like using the wrong arches or missing sled laps. This means there is less room for errors to go unnoticed.
New Pro Division Age Groups
For Pro divisions, HYROX has introduced new age groups for 60–64 and 65–69. The 70+ division is still excluded for Pro, but the doubles divisions now match the same 5-year increment age group structure.
The Bottom Line
These changes are not just about keeping the competition fair—they are about making sure every athlete has the same experience no matter where they compete. For competitors, it means knowing the rules inside and out before race day and practicing with them in mind.
A few minutes in penalties could be the difference between a personal best and a disappointing finish.
If you are racing this season, take the time to review the full official rulebook and adjust your training accordingly. Every second counts in HYROX, and now, every penalty does too.
What This Means for Your Training
These rule changes are not just about knowing the regulations, they should shape how you train.
Practice with precision: Start rehearsing clean reps for burpee broad jumps, sled pulls, and sandbag lunges to avoid costly penalties.
Simulate race conditions: Set up your workouts so that you practice movement standards exactly as they will be enforced on race day.
Incorporate time penalties in training: If you mess up a movement in practice, add a set time penalty to your interval so you get used to the mental pressure it brings.
Work on footwork and positioning: For the sled pull, make foot placement part of your drills to keep it second nature.
Plan for hygiene: Keep tissues or a small towel handy during training so you create the habit of staying penalty-free.
Test transitions: Since timing chips will catch more infractions, work on smooth entries and exits through the IN/OUT arches so you don’t lose seconds.
When every second matters, small mistakes can snowball into big time losses. Train with the rules in mind now, so you do not have to think about them on race day.
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