Race format guide
What is TRYKA?
Shorter run legs, 8 stations, the same run-station-run structure as HYROX. Here's what sets a TRYKA race apart.
Build my free TRYKA report- 6.4kmTotal running (800 distance)
- 8Stations
- 500/800Distance options
How a TRYKA race works
TRYKA follows the same basic shape as HYROX — 8 runs alternating with 8 functional-fitness stations, timing chip running continuously through the transitions — but shortens the run legs. TRYKA races come in two distances: TRYKA 800, with 8 runs of 800m each, and TRYKA 500, with 8 runs of 500m each. Total running comes to 6.4km or 4km depending on which distance you enter, against HYROX's 8km.
The station lineup is also different from HYROX — TRYKA reorders and relabels several of the movements (a longer SkiErg opener, rowing and sled work later in the race) rather than reusing HYROX's exact station order. TRYKA events currently run in Ireland, the UK, and Portugal, including RDS Dublin, London, and Lisbon.
The 8 TRYKA stations (800 distance)
SkiErg 1,000m
1,000m on the SkiErg to open the race, same opening station as HYROX.
Farmers Carry 200m
200m farmers carry with two loaded kettlebells.
Ram Thrusters 60 reps
60 reps of ram thrusters.
Sled Push 50m
50m sled push at heavy load.
Sled Pull 50m
50m sled pull, hand over hand on a rope.
Rower 1,000m
1,000m on the rowing ergometer.
Walking Lunges 100m
100m of walking lunges carrying a sandbag.
Burpee Broad Jumps 80m
80m of burpee broad jumps before the finish.
TRYKA vs HYROX
Ocht also supports HYROX, the longer-running, more established hybrid-race format. If you're deciding which to try first, TRYKA's shorter run legs put relatively more weight on the stations and transitions; HYROX's full 1km legs put more weight on sustained running pace. See the HYROX guide for the full comparison.
Who TRYKA is for
TRYKA's shorter run legs make it a reasonable first hybrid race for athletes coming from a strength or CrossFit-style background rather than a running background, since less of the race is spent on sustained aerobic running. It's also a good fit if you've already done HYROX and want to see how a different run-to-station ratio changes your pacing decisions.
Training for TRYKA
Because the run legs are shorter, transitions make up a larger share of total race time than in HYROX — practising fast entries and exits at each station matters more here, not less. Interval work at race-leg distance (500m or 800m repeats) paired with the specific TRYKA station movements, done back-to-back rather than in isolation, is the closest training analogue to what the race actually demands.
Frequently asked questions
What's the difference between TRYKA 500 and TRYKA 800?
The run leg distance — 500m or 800m per leg, 8 legs total either way. Everything else about the format stays the same.
Is TRYKA easier than HYROX?
Not necessarily easier — just different. Less total running means more of the race is decided at the stations and in transitions.
Where are TRYKA races held?
Current events include RDS Dublin (Ireland), London (UK), and Lisbon (Portugal).