Illustrative image
The format in one sentence
A HYROX race is 8 × 1 km of running (8 km in total), each kilometre followed by a station, always in the same order. Between the runs and the stations you go through the Roxzone, the transition area, which counts in your time.
The 8 stations in order
| # | Station | Volume |
|---|---|---|
| 1 | SkiErg | 1,000 m |
| 2 | Sled push | 50 m (4 × 12.5 m) |
| 3 | Sled pull | 50 m (4 × 12.5 m) |
| 4 | Burpee broad jumps | 80 m |
| 5 | Row | 1,000 m |
| 6 | Farmers carry | 200 m |
| 7 | Sandbag lunges | 100 m |
| 8 | Wall balls | 100 reps |
Weights by division
Sled push and sled pull weights include the sled. The SkiErg, row and burpee broad jumps are the same for everyone (resistance preset to 6 on the SkiErg and rower, which you can adjust freely). HYROX calls the Women and Men divisions "Open".
| Station | Women (Open) | Women Pro | Men (Open) | Men Pro |
|---|---|---|---|---|
| Sled push | 102 kg | 152 kg | 152 kg | 202 kg |
| Sled pull | 78 kg | 103 kg | 103 kg | 153 kg |
| Farmers carry | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag lunges | 10 kg | 20 kg | 20 kg | 30 kg |
| Wall balls | 4 kg · 2.70 m target | 6 kg · 2.70 m target | 6 kg · 3.00 m target | 9 kg · 3.00 m target |
Worth knowing: Women Pro weights are the same as Men weights, except for the wall ball target height.
In doubles there are five divisions (Women, Women Pro, Men, Men Pro, Mixed), with the same weights as singles. In relay (4 athletes) there are only three divisions (Women, Men, Mixed), with no Pro. Check the rulebook for your division at hyrox.com/rulebook: it can change from one season to the next.
One tip per station
- SkiErg: pull with your torso and hips, not just your arms. Start at a pace you can hold to the end: you still have 7 km to run.
- Sled push: arms straight or nearly, body leaning well forward, short quick steps. For many athletes it is the hardest station on the legs.
- Sled pull: stay standing inside your area (Racers Box) without stepping on the lines, feet planted, and pull the rope hand over hand with your whole body, not just your arms. Let the rope pile up behind you, in your lane, without getting in your neighbour's way.
- Burpee broad jumps: chest to the floor, take off and land on both feet. Find a steady rhythm (burpee, jump, burpee) rather than big jumps that wear you out.
- Row: the power comes from the legs, then the torso, then the arms. Use it to settle your breathing before the last three stations.
- Farmers carry: shoulders down, core tight, short quick steps. Put the weights down as rarely as you can.
- Sandbag lunges: the back knee touches the floor on every step. Keep a steady rhythm, no jerks.
- Wall balls: hips below the knees at the bottom of the squat, and the ball must hit the target or the rep doesn't count. They come last, when everything burns: break them into sets (for example 10 × 10) and start again before you're spent.
FAQ
Do the sled weights include the sled?
Yes. According to the official rulebook, the sled push and sled pull weights include the weight of the sled.
How high is the wall ball target?
2.70 m for Women and Women Pro, 3.00 m for Men and Men Pro.
How much running in total?
8 × 1 km, so 8 km of running, plus the distance you cover in the Roxzone.
Open or Pro for a first HYROX?
For a first race, the Open division (Women or Men) is the logical choice. HYROX reserves the Pro division for experienced athletes, with heavier weights.
To build your prep week by week, read our guide Prep for a HYROX. To see where you stand, check what a good HYROX time is.
With RUNESIS Training
Train every station, not just the run.
Pick your HYROX goal and race date: RUNESIS builds your week of running, strength and stations, and adjusts it to how you feel each day.
Values taken from the official HYROX rulebook for the 2026/27 season (singles divisions). HYROX may change them: if in doubt, the rulebook for your race takes precedence. RUNESIS is not affiliated with HYROX.