What to Wear for HYROX: Shoes, Clothing and Accessories

Wear what you have trained in: a stable, grippy training or hybrid shoe, shorts or tights that will not ride up during lunges and burpees, a close-fitting top that will not snag on the sled rope or the kettlebells, and socks you trust for an hour or more of sweat. Gloves are optional and worth testing for the sleds and carries. Nothing should be new on race day. The one decision that genuinely affects your time is the shoe, because the sled push demands grip and the running demands cushioning, and most shoes are better at one than the other.

Independent guide; not affiliated with HYROX, DEKA or Spartan.

Shoes

The shoe choice is a compromise between three demands:

• Running eight kilometres on a hard floor, which argues for cushioning.
• Sled push, which demands grip and a stable, grippy forefoot that will not slip on the floor or the carpet.
• Lunges, wall balls and burpees, which argue for a stable platform rather than a soft, high-stack running shoe.

Most athletes pick either a hybrid training shoe with some cushioning or a firm, lower-stack road shoe with decent grip. Soft maximal running shoes feel great on the runs and poor on the sleds; flat lifting-style trainers are stable but punishing on the runs. The best shoes for HYROX guide covers the categories and what to look for.

Whatever you choose, train in them for several weeks including sled sessions. Check the floor surface at your venue if you can find out; some are concrete, some are matting, and grip differs.

Shorts or tights

Either works. Points to consider:

• Lunges with a sandbag are where loose shorts cause problems: they ride up and bunch. Shorts with a liner or a slightly longer inseam help, or wear tights or half tights.
• Burpee broad jumps mean your knees and thighs meet the floor repeatedly. Some people prefer fabric over the knee for that reason.
• Pockets are useful for gels if you take any.

Compression tights or half tights under shorts are a common choice because they stay put through every movement.

Tops

A close-fitting technical top or singlet. Loose tops catch on the sled pull rope and flap during burpees. Avoid cotton; it holds sweat and gets heavy. Consider that the farmers carry kettlebells will brush your thighs and the sandbag will sit on your shoulders and neck, so a top with some coverage on the shoulders can be more comfortable than a vest.

Your bib must be visible throughout. Pin it to the front of your top or use a race belt, as the event instructions specify.

Socks

Socks that you have run an hour in without rubbing. Technical running socks with some cushioning are the usual choice. Bring a spare pair for after.

Gloves and grip

The sled pull rope, the kettlebells and the sandbag are the three places where grip and skin take a beating. Options:

• No gloves – the simplest, and many athletes find bare hands grip the rope and handles best.
• Light training gloves – protect palms, slight loss of feel.
• Grips or wraps – some athletes use them on the sled pull.

Check the current rulebook for what is permitted; equipment rules change. Test any gloves in training on the sled pull specifically, because a glove that is fine on a kettlebell may slip on a rope. See grip and gloves.

Supports and accessories

• Knee sleeves – some athletes wear them for the lunges and wall balls. Confirm they are permitted.
• Lifting belt – rarely used and may be restricted; check the rulebook.
• Watch – useful for pace alerts on the runs. Set it up before the day.
• Headphones – typically not permitted during the race; check the rules.
• Hat or headband – a headband keeps sweat out of the eyes during wall balls.

What to avoid

• Anything new.
• Cotton anything.
• Loose shorts without a liner.
• Soft, maximal running shoes if you have not tested them on a sled.
• Jewellery that can catch on a rope or handle.
• Heavy layers. Venues are warm once you are moving; wear a warm layer only until the start pen.

Before and after

Bring a warm layer and a change of clothes. You will be in the start pen for a while, and you will be cold and damp afterward. The full packing list is in race-day kit and the first HYROX checklist.

Doubles and relay

Same advice. In doubles you will run alongside your partner, so a visible top helps you find each other in a crowded Roxzone. Some pairs wear matching kit for that reason as much as for the photos.

FAQ

What shoes are best for HYROX?

A stable training or hybrid shoe with grip for the sleds and enough cushioning for eight kilometres on a hard floor. Test on a sled before race day. See best shoes for HYROX.

Should I wear gloves for HYROX?

Optional. They protect your hands on the sled pull rope and kettlebells but can reduce grip. Test in training and confirm they are permitted in the current rulebook.

Are knee sleeves allowed in HYROX?

Supports are usually permitted within limits set by the rulebook. Check the current kit rules before relying on them.

Can I wear headphones during HYROX?

Typically not during the race. Check the current rules for your event.

What should I wear if the venue is cold?

Warm layers until the start pen, then race kit. Venues warm up quickly once you are moving. Keep a layer in your bag for afterward.