HYROX Dallas 2026: Complete Race Prep Guide

HYROX Dallas 2026 is one of the biggest stops on the North America fall calendar — a five-day event drawing thousands of athletes to the heart of Texas. Whether you’re a first-timer or chasing a new PR, here’s everything you need to prepare.

Race dates: November 18–22, 2026
Venue: Kay Bailey Hutchison Convention Center, 650 S Griffin St, Dallas, TX 75202

Race Details

Venue

The Kay Bailey Hutchison Convention Center (KBHCC) is one of the largest convention centers in the US — plenty of room for HYROX’s full station setup with space to spare for athlete warm-up and spectators. The venue is located in downtown Dallas, accessible by DART Light Rail (Convention Center Station on the Blue/Red/Orange/Green lines).

Divisions

• Open (Men / Women) — standard weights, all fitness levels
• Pro (Men / Women) — heavier loads for experienced athletes
• Doubles (Men / Women / Mixed) — you and a partner alternate
• Pro Doubles — doubles format with Pro weights
• Relay (Men / Women / Mixed) — team of 4
• Adaptive (Men / Women) — inclusive division

What Is HYROX?

HYROX is a standardized fitness race: 8 rounds of 1 km running followed by 1 workout station. The station order never changes, worldwide:

Station	Exercise	Distance / Reps
1	SkiErg	1,000 m
2	Sled Push	50 m
3	Sled Pull	50 m
4	Burpee Broad Jumps	80 m
5	Rowing	1,000 m
6	Farmers Carry	200 m
7	Sandbag Lunges	100 m
8	Wall Balls	100 reps

Total: 8 km of running + 8 functional stations. Every finish time is directly comparable to any HYROX race worldwide.

Weights by Division

Open Men

• Sled Push: 152 kg (335 lb)
• Sled Pull: 103 kg (227 lb)
• Farmers Carry: 2 × 24 kg (2 × 53 lb)
• Sandbag Lunges: 20 kg (44 lb)
• Wall Balls: 6 kg (13 lb) to 10 ft target

Open Women

• Sled Push: 102 kg (225 lb)
• Sled Pull: 78 kg (172 lb)
• Farmers Carry: 2 × 16 kg (2 × 35 lb)
• Sandbag Lunges: 10 kg (22 lb)
• Wall Balls: 4 kg (9 lb) to 9 ft target

Training Guide: 12 Weeks to Dallas

With a November 18 race date, your 12-week training window opens in late August. Here’s how to structure it.

Weeks 12–9: Base Building

Three to four runs per week at easy, conversational pace (4–8 km each). Hit all 8 stations weekly at moderate weights — focus on movement quality, not load. Consistency beats intensity at this stage.

Weeks 8–5: Race-Specific Training

Begin combining runs and station work in the same session. Twice per week, string together 2–3 stations with 1 km runs between each. Gradually increase weights toward race spec. Add one longer effort (10–12 km) per week to build your running base for the later rounds.

Dallas-specific note: November in Dallas averages 10–18°C (50–65°F) — ideal racing conditions. Unlike summer training in Texas heat, you’ll want to simulate similar cool conditions. Don’t overtrain in the heat and expect to race faster in cool weather without adaptation.

Weeks 4–2: Sharpening

One full race simulation during this block: all 8 stations, in order, with 1 km runs between each, at race weight. Do this once, recover fully, and you’ll know exactly what to expect. Cut volume 40% in the final two weeks while maintaining intensity.

Race Week

No new exercises or heavy lifting after Monday. Two short shakeout runs (20–30 min). Prioritize sleep and normal nutrition — no dietary experiments before a race.

Station-by-Station Tips

SkiErg (1,000 m): Start controlled — you’ll feel great here, which makes it easy to go too hard. Set your pace and stick to it.

Sled Push (50 m): Drive with your hips and legs. Keep your body low and take short, powerful steps. Don’t let your lower back round under load.

Sled Pull (50 m): Lean back and pull with your whole body, not just your arms. Keep the rope moving steadily rather than in jerky bursts.

Burpee Broad Jumps (80 m): Find your rhythm in the first 10 meters and lock it in. Eighty meters is a long way — a conservative early pace beats blowing up at the 40-meter mark every time.

Rowing (1,000 m): You’re at the halfway point. Settle your breathing, set a steady damper (4–5 works for most), and aim for 2:00–2:10 /500m splits.

Farmers Carry (200 m): Brace your core, stay tall, and breathe. Decide in advance if you’ll rest once — then stick to the plan rather than letting fatigue make the decision for you.

Sandbag Lunges (100 m): Keep the bag high and your steps short. This is where form breaks down most — focus on knee tracking and don’t rush.

Wall Balls (100 reps): Break these into planned sets from rep one. Suggested breakdown: 20-15-15-15-15-10-10. Use each squat as a mini-rest. Finishing strong here is all about pacing, not fitness.

Race Day in Dallas

Getting there: DART Light Rail stops at Convention Center Station (Blue/Red/Orange/Green lines). Ride-share drop-off is available on Griffin St. If driving, the KBHCC has adjacent parking structures.

Accommodation: Downtown Dallas hotels are within walking distance of the KBHCC. Book early — a 5-day HYROX event fills nearby hotels quickly. The Uptown and Deep Ellum neighborhoods offer options a short Uber from the venue.

Weather: Expect 10–18°C (50–65°F) in mid-November. Cool and dry — excellent racing conditions. Dress in layers for warm-up; once you start moving, you’ll heat up fast.

Check-in: Valid government-issued ID required. On-site check-in opens 90 minutes before your division’s first wave. Aim to arrive 60–75 minutes before your start.

Average Finish Times

Division	Average	Top 25%
Open Men	~1:15–1:25	Sub 1:05
Open Women	~1:20–1:35	Sub 1:10

Frequently Asked Questions

Is there a qualification requirement for HYROX Dallas?
No. Open, Doubles, and Relay divisions are open to all fitness levels. Register through hyrox.com and select your division.

Can I spectate at HYROX Dallas?
Yes — the KBHCC is large enough to accommodate both athletes and spectators. Check the official event page for spectator entry policies.

What should I eat on race day?
Stick to what you’ve tested in training. A moderate carbohydrate meal 2–3 hours before your wave, and a gel or two during the race for efforts over 75 minutes. Don’t experiment with new foods on race day.

How does HYROX Dallas compare to other races?
The race format is identical worldwide — your Dallas time is directly comparable to Boston, London, or any other HYROX event. The venue size and multi-day format make Dallas one of the standout experiences on the North America calendar.

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Also racing in 2026? See our guides: Boston 2026 · DC 2026 · Anaheim 2026 · Houston 2026. New to HYROX? Start with our HYROX Beginner Guide. Use the Pace Calculator to set your target splits.

GridRox is not affiliated with or endorsed by HYROX GmbH. Race details are based on publicly available information and may be subject to change — always verify with the official HYROX website.