Discover the latest Hyrox rule changes for 2025—from new time-based penalties and penalty-box proposals to gear regulations, age-group updates, and squash-depth clarifications. Get expert insights from Race Brain’s Matt Mason, Marcus “Debo” Wallace, and Rich Ryan to stay ahead of the competition.

Introduction

As Hyrox continues its meteoric rise in the world of functional fitness and endurance racing, the organization has rolled out a series of significant rule changes for the 2025 season. These updates touch nearly every aspect of the race day experience—from how penalties are assessed to what equipment you can use. In a recent episode of Race Brain, hosts Matt Mason, Marcus “Debo” Wallace, and Rich Ryan unpacked these changes in a candid, detailed discussion. Whether you’re a seasoned pro or an age-group competitor, here’s a comprehensive guide to understanding what’s new, what’s changed, and how it will impact your next Hyrox race.

1. Shift to Time-Based Penalties

From Distance to Seconds

Historically, Hyrox penalties were distance-based—step over a line and you’d rack up extra meters to run. In 2025, all penalties are now time-based, with standard increments of 15 or 30 seconds depending on the infraction. This eliminates confusion around judging centimeters and ensures consistency across events.

Penalty Box vs. Post-Race Addition

A major debate among elite athletes centered on when penalties should be served:

  • Mid-race penalty box: Athletes stop at designated stations to serve their time, ensuring whoever crosses first is the winner.
  • Post-race time addition: Penalties accrue invisibly and are tacked on after the finish.

Most pros, including Rich and Debo, argue for on-course penalty boxes to maintain race spectacle and clarity, while organizers weigh logistics and safety concerns.

2. Burpee Broad Jump & Chalk Rules

Simplifying Burpee Judging

The burpee broad jump station saw some of the fiercest disputes: Was your hand landing 30 cm over the line? To address this:

  • Markers will be standardized at 80 cm boxes, allowing judges and athletes to see a clear, uniform boundary.
  • Some have even proposed laser-projected measuring lines for precise, real-time feedback.

Chalk Restrictions

To prevent slip hazards and mess at each station, Hyrox now mandates using only provided chalk. Bringing personal chalk or rosin bags is disallowed, with violations incurring a two-minute penalty. While controversial, this aims to keep venues safe and clean.

3. Equipment Clarifications

Standardized Damper Settings

Row erg damper “drag” settings will be locked at 6 across all divisions. Pros previously used a setting of 7 and women’s open at 5. This uniformity ensures fairer comparisons on the row.

Farmer’s Carry Passes

In doubles races, kettlebells and sandbags may now be passed sideways or backwards, but never forwards. The “Belgian Rule,” coined humorously after two Belgian athletes, enhances teamwork without sacrificing safety.

Shoe Removal at Wall Balls

Dubbed the “Dylan Scott Rule,” athletes may remove shoes before the wall ball station—provided they carry them across the finish line. While seemingly minor, this accommodates comfort preferences and prevents shoes littering the floor.

4. Spitting and Active Cooling Prohibitions

Safety First

To avoid slip hazards and maintain hygiene:

  • No spitting or clearing noses on the course—repeat offenses can earn a 10-minute penalty.
  • Active cooling (pouring water over oneself) is banned; aid-station fluids are for drinking only. Infringements lead to two-minute penalties.

Pro racers like Debo and Rich acknowledge the safety rationale but caution about policing consistency in fast-paced race environments.

5. Age-Group & Pro Category Updates

Revamped Masters Structure

Hyrox has reinstated Pro divisions for athletes aged 60–64 and 65–69, with special clarifications at World Championships:

  • While regional events feature full Pro categories up to age 74, only 60–69 will qualify through Pro at Worlds.
  • Masters 70–74 may compete Pro-style during the season but must enter Worlds via open qualifiers.

These shifts aim to balance competitive depth with realistic field sizes in senior brackets.

6. Ensuring Fair Wall-Ball Depth

Below Parallel Mandate

An ongoing source of contention has been wall-ball squat depth. The updated rule reads:

“At the bottom position, hips must descend lower than knees (below parallel/90°). See Figure 12.”

Race Brain highlighted videos of top athletes like Janelle Teal being overruled despite apparent compliance. With multiple judges now stationed and clearer visual guides, Hyrox hopes to minimize subjective calls and keep athletes confident in every rep.

7. Major Event Scheduling & Qualification

New Majors & Last-Chance Qualifiers

The 2025 Hyrox calendar introduces four “Majors” across the globe—Australia, the U.S., Hamburg, and Warsaw—followed by Regional Passport Championships serving as last-chance qualifiers. Notably, an athlete could skip Majors and still snag Worlds qualification by winning their regional event. Pros and elites debate whether this dilutes Major races or enhances accessibility for up-and-comers.

Impact on Athletes and Race Strategy

  • Pacing Adjustments: Time-based penalties require you to balance speed versus precision. A 15-second penalty can erase hard-earned pace, so prioritize clean station work.
  • Tactical Penalty Serves: If penalty boxes are instituted on-course, serving at a station may offer opportunistic rest—so plan your station order wisely.
  • Equipment Familiarity: Expect uniform damper settings and new kettlebell handoff rules. Practice under these specs before race day.
  • Hydration & Cooling: Bring a bottle for drinking only; avoid trying to dump water on your back.
  • Rule Awareness: Study the revised rulebook thoroughly. With Hyrox tightening enforcement on chalk, shoes, and spitting, ignorance isn’t bliss.

Expert Takeaways

  • Marcus “Debo” Wallace emphasizes clarity: “Visual consistency across every station is crucial. If we all see the same lines, we can race without second-guessing.”
  • Rich Ryan points out athlete optics: “Seeing who crosses first should mean you’ve won. I’m all for penalty boxes to keep the finish straight-up and transparent.”
  • Matt Mason highlights safety: “No more slip ‘n slide at water stations—Hyrox has to protect every racer.”

Conclusion

Hyrox’s 2025 rule updates reflect its evolution from boutique fitness event to global racing phenomenon. By streamlining penalties, standardizing equipment, and clarifying age-group pathways, the organization aims for fairer, safer, and more spectator-friendly competitions. Whether you’re gunning for the Pro podium or chasing a Masters top-10 finish, mastering these rule changes will give you a competitive edge. Keep training, stay informed, and we’ll see you on the start line—race brain engaged, penalty-box ready!