HYROX Rio de Janeiro runs over two days, Saturday 21 November to Sunday 22 November 2026, in Rio de Janeiro, Brazil. It is number 23 of the next 30 races on the HiRox calendar.
With the event spread over two days, your division's day and start wave decide your travel. They are published on the official event page, along with the venue, so check it before you book.
Racing the same dates, at least in part: Dallas (18–22 Nov), Poznań (20–22 Nov) and Guangzhou (21–22 Nov).
How to prepare for HYROX Rio de Janeiro
The phases below are dated back from Saturday 21 November 2026, 46 days from today.
- until 25 Sep8 weeks out and more
- 26 Sep – 23 Oct8 to 4 weeks outYou are here / 46 days to go
Make it race-specific. Run straight after station work so your legs learn to run tired, and add heavier sled and carry sessions once a week.
- 24 Oct – 13 Nov4 weeks to 1 week out
Rehearse the race. One half or full simulation, practised transitions through the Roxzone, and a run pace you can hold for all eight kilometres.
- 14 Nov – 20 NovRace week
- 21–22 Nov 2026Race day
Getting to Rio de Janeiro
- Other races within 2,000 km of Rio de Janeiro, nearest first, as the crow flies between city centres: São Paulo (about 350 km, 17–18 Oct).
- Also in Brazil: São Paulo (17–18 Oct).
- On the calendar, the last race before it starts is Cairo (14–15 Nov) and the first one after it ends is Johannesburg, 4 days later (26–29 Nov).
- Rio de Janeiro is in the southern hemisphere, so racers flying in from Europe or North America are coming from the other season.
The race: 8 runs, 8 stations
Every HYROX race, Rio de Janeiro included, is a 1 km run then a station, eight times over. Times are medians of 395,452 solo results, Seasons 7 and 8 (hyroxdatalab.com).
| # | Station (after a 1 km run) | Work | Men | Women |
|---|---|---|---|---|
| 01 | SkiErg | 1,000 m | 4:29 | 5:11 |
| 02 | Sled Push | 50 m | 3:04 | 2:55 |
| 03 | Sled Pull | 50 m | 5:03 | 5:46 |
| 04 | Burpee Broad Jumps | 80 m | 5:22 | 6:24 |
| 05 | Rowing | 1,000 m | 4:49 | 5:25 |
| 06 | Farmers Carry | 200 m | 2:09 | 2:17 |
| 07 | Sandbag Lunges | 100 m | 5:13 | 5:07 |
| 08 | Wall Balls | 100 reps | 6:52 | 6:30 |
Pacing
The median racer runs the eight kilometres in 42:38 (men) or 47:02 (women) and slows by about a minute and a half from the first kilometre to the last. HiRox turns your own goal time into splits, run by run and station by station.