What to Wear to HYROX: Race-Day Kit From Shoes to Knee Pads
Eight kilometres of running, a sled that wants to slide, and 100 wall balls. What to wear so your kit helps instead of hurts.
Theo Marsh7 min read
In This Story
In This Story
Key Takeaways
- Choose a stable, grippy running shoe that works for both 8 km and the sled.
- Wear fitted bottoms and a light, wicking top you have already trained in.
- Gloves and knee pads are optional; test them in training.
- Bring a warm layer, spare socks, fuel, and ID on race day.
HYROX is 8 × 1 km runs, each followed by a workout station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. That mix punishes kit choices that are fine for a single sport. Loose shorts catch on the rower, slick soles slip on the sled, and a heavy cotton tee is soaked by station three.
Fast answer
Grippy running shoes, fitted bottoms, a light top
Optional: gloves for the sled pull rope, knee pads for sandbag lunges. Test everything in training first.
Shoes
You run 8 km and push a heavy sled, so you need a shoe that does both. Most athletes choose a stable, moderately cushioned running shoe with good grip. Super-soft max-cushion shoes can feel unstable on the sled and lunges; very flat lifting shoes feel harsh over 8 km. Make sure the outsole grips on the venue's track surface and practise sled pushes in the same pair.
Clothing
| Compare | Good choice | Why |
|---|---|---|
| Bottoms | Short tights, fitted shorts with liner, or 7/8 tights | Nothing to catch on the rower or sled |
| Top | Singlet, crop, or light tee | Wicks sweat, does not ride up in burpees |
| Sports bra | High support | Running plus burpee broad jumps |
| Socks | Thin, technical, above the shoe collar | Prevents blisters and rubbing |
Swipe sideways to see all columns.
Pockets are less useful than you think — there is nowhere to stop and nothing to carry. Choose fitted kit you have already trained in. For bra support, see the best sports bras of 2026.
Accessories
- Gloves: some athletes wear thin gloves for the sled pull rope and farmers carry. Others prefer bare hands for grip. Test both.
- Knee pads or sleeves: many athletes use them for sandbag lunges, where the back knee touches the floor.
- Sweatband or headband: useful for wall balls, where sweat in your eyes hurts accuracy.
- Chalk: check the current rulebook and venue rules before relying on it.
Race-day bag
- Race kit, plus a warm layer for the start area.
- Spare socks and a change of clothes.
- Water and fuel — see what to eat before and during HYROX.
- Gloves, knee pads, and any tape you trained with.
- Photo ID and your ticket or QR code.
Doubles and relay kit
Matching team kit is a big part of HYROX culture, especially in Doubles. It also helps spectators and photographers find you. Read the HYROX Doubles training guide for station splits.
First race? Start with how to train for your first HYROX, then read race day: what to expect and how to pace a HYROX race.
Frequently Asked
What shoes should I wear for HYROX?
A stable, moderately cushioned running shoe with good grip is the most common choice. Avoid very soft max-cushion shoes for the sled and lunges, and test your shoes on sled pushes before race day.
Should I wear gloves for HYROX?
It is personal preference. Some athletes wear thin gloves for the sled pull rope and farmers carry; others race bare-handed. Practise with whichever you plan to use.
Do I need knee pads for HYROX?
Many athletes wear knee pads or sleeves for sandbag lunges, where the back knee touches the floor. They are optional, so try them in training.
What should I wear on top for HYROX?
A light, sweat-wicking singlet, crop top, or tee that does not ride up during burpee broad jumps or wall balls.
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