The 8 HYROX Stations in Order: A Complete Race Guide

A HYROX race is the same 8 stations in the same order every time, anywhere in the world. You cover 1000 m on foot, hit a station, then head back out for another 1000 m. Repeat that until you have run 8 times and cleared all 8 stations. This page is the map: what each station is, the fixed sequence, how the run ties them together, what the ROXZONE is, and where the divisions split on weight.

What are the HYROX stations?

The format is simple to describe and hard to do. There are 8 stations, and you earn each one by running 1000 m first. The rhythm is run, station, run, station, all the way to the finish. The sequence is locked, so you always know what is coming next and can rehearse it in training long before race day.

Run, station, repeat

The runs are not a warm-up between efforts. By the time you reach the rower or the sandbag your legs are already carrying fatigue from the previous run and station, which is why athletes talk about "compromised running": holding a steady pace on tired legs rather than on fresh ones. Treating the first run as easy is the classic rookie error. For how to split your effort across the whole race, read the HYROX pacing guide.

Because the order is fixed, you can practise the exact transitions you will face. You know the sled pull comes right after the sled push, that the lunges land on already-fried quads, and that the wall balls wait for you at the very end. Nothing about the layout is a surprise on the day, so the work is in preparing for a known sequence rather than reacting to an unknown one.

The 8 HYROX stations in order

Here is the full sequence, with what you do at each one and the distance or rep target. The numbers below come straight from the official HYROX rulebook for Season 9 (2026/27).

1. SkiErg

You open the race on the SkiErg, pulling the handles for 1000 m. It rewards a tall posture and a strong hip hinge, and because it is first, the temptation is to attack it. Start controlled: this is one of the more even-feeling stations and a good place to settle your breathing.

2. Sled Push

The sled push covers 50 m and is where many races unravel. It is a strength grind, not a sprint, and the load is heavy: Open Men push 335 lb (152 kg) including the sled, Open Women push 225 lb (102 kg). Low body angle, short driving steps, keep it moving. Confirm your own number with the Open Men weight standards.

3. Sled Pull

Straight after the push you reach the sled pull, also 50 m. Here you sit back and haul the sled toward you hand over hand. Steady, continuous pulls beat big yanks that force you to reset your feet. Your grip and lower back are already taxed from the push, so pace it.

4. Burpee Broad Jump

The burpee broad jump runs for 80 m: drop into a burpee, then jump forward as far as your fatigue allows, and repeat down the lane. It spikes your heart rate fast. Small, repeatable jumps with a clean rhythm cover ground more reliably than big leaps that leave you gasping on the floor.

5. Rowing

The row is 1000 m on the erg and sits right in the middle of the race. Like the SkiErg, it feels controllable, which makes it a place to hold a sustainable split rather than chase a personal best. Drive with the legs, keep the stroke long, and avoid yanking with the arms.

6. Farmers Carry

The farmers carry is 200 m with a weight in each hand. Open Men carry 2 x 53 lb (24 kg) per hand. Grip is the limiter for most people, so set the weights down only if you truly have to, and walk briskly with a tall chest rather than shuffling.

7. Sandbag Lunges

Sandbag lunges cover 100 m with a sandbag across your shoulders. This is the leg burner that sits right before the finish. Knee touches the ground each rep, tall torso, short rests if you need them. Your quads will be screaming, which is exactly the point of putting it here.

8. Wall Balls

The race finishes with wall balls, and one myth is worth correcting: it is 100 reps for every division, not 75. What changes is the ball weight and the target height, and the height tracks gender rather than division. Women throw to 2.7 m with a 9 lb (4 kg) ball; men throw to 3 m with a 13 lb (6 kg) ball. Pro raises the ball weight, not the rep count or the height. Plan small unbroken sets before you pick the ball up.

What is the ROXZONE?

The ROXZONE is the central transition zone athletes run through between every run and station. It is the area you pass through to get from the run lane to a station and back again, and it is easy to overlook because nobody trains it. Yet every second you spend wandering, fumbling with a vest, or catching your breath in the ROXZONE is on the clock.

The HYROX stations, distances and weights at a glance

The distances and rep counts are fixed across divisions. What moves is the load. The table below is the quick distance reference; for the weight you will actually lift, the matrix is the right place to look rather than memorising a four-column grid.

How the weights differ

The short version: PRO divisions use heavier loads than Open. The stations are identical and the distances are identical; only the loads change. Rather than reprint every number here, the weight standards tool renders the exact figure for your division so you are never guessing on race morning.

HYROX divisions and formats

HYROX runs in a few formats: Singles, Doubles, Team Relay (4 athletes), and Adaptive The 8 stations and their order stay the same in all of them; what changes is how the work is shared and how heavy the loads are. Singles means you do everything yourself. Doubles and relays split the work between partners, which changes pacing more than it changes the course.

Pick the column that matches you and read across. The Open Women standards and the Mixed Doubles standards are good starting points if you are choosing a division, since the load is the main thing separating one from the next.

Division choice comes down to one thing, since the course is identical either way: how heavy you want the sleds, the carry, and the wall ball to be. New racers often start in Open to learn the sequence, then move toward Pro once the movements feel automatic and the loads stop being the bottleneck. There is no wrong place to begin, and the fixed format means everything you learn in one division carries straight over to the next.

How to train for the HYROX stations

Train the runs and the stations together, not as separate sessions. That one habit does more than anything else. A row followed by a 1000 m run teaches your legs what compromised running actually feels like, and that transfer is worth more than getting fitter at either piece in isolation. Build the stations into your runs and the runs into your stations.

For a clean station-by-station walkthrough of the movements themselves, this breakdown is a solid starting point:

Once the movements are dialled in, pacing is what separates a finish from a fast finish. The HYROX pacing guide shows where to push and where to hold back so the wall balls at the end are still a station you can attack rather than survive.

HYROX stations FAQ

What are the 8 HYROX stations in order?

In order they are: SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, Wall Balls. Each station is preceded by a 1000 m run, so a race is 8 stations plus 8 runs.

How many stations are in a HYROX race?

There are 8 functional stations, separated by 8 runs of 1000 m each, which adds up to 8 km of running across the race.

How far do you run between HYROX stations?

You run 1000 m before every station. Run that 8 times and you cover 8 km on foot, all of it on legs already tired from the stations, which is why compromised running matters so much.

What is the ROXZONE?

The ROXZONE is the central transition zone athletes run through between every run and station. It counts toward your finish time, so crisp transitions save free seconds that fitness alone cannot buy back.

What are the HYROX station distances?

SkiErg 1000 m, Sled Push 50 m, Sled Pull 50 m, Burpee Broad Jump 80 m, Rowing 1000 m, Farmers Carry 200 m, Sandbag Lunges 100 m, and Wall Balls measured in reps rather than distance.

How many wall balls are there?

It is 100 reps for every division, not 75. The target height is 2.7 m for women and 3 m for men, and Pro raises only the ball weight.

What are the weights for each station?

Loads vary by division and gender. As an example, Open Men push the sled at 335 lb (152 kg) and Open Women at 225 lb (102 kg). Use the weight standards tool for the exact number in your division.

Which is the hardest HYROX station?

It varies by athlete, but the sleds, the sandbag lunges over 100 m, and closing out 100 wall balls on cooked legs are the usual suspects. Remember that each one follows a 1000 m run, so nothing arrives fresh.

Which is the easiest HYROX station?

The SkiErg over 1000 m and the row over 1000 m tend to feel the most controllable because the machine sets the rhythm. They still need pacing, and going too hard on either one shows up later on the lunges.

Do the HYROX stations change by season?

The 8 stations and their order have been stable for Season 9 (2026/27). Loads can be adjusted between seasons, so always confirm the current numbers against the official rulebook before a race.

Do men and women lift the same weights?

No. PRO divisions use heavier loads than Open. The stations and distances are the same; the loads differ. Check the Open Women standards for the figures that apply to you.

What HYROX formats are there?

The formats are: Singles, Doubles, Team Relay (4 athletes), and Adaptive They all use the same 8 stations in the same order. What changes between them is how the work is shared and how heavy the loads are.

References

• HYROX, The Fitness Race – the official overview of the format, the 8 stations, the run between each, and the ROXZONE.
• HYROX Rulebook, Singles (Season 9 (2026/27)) – the authoritative source for every distance, rep count, and weight.
• Red Bull, HYROX Exercise Stations Guide – a reputable walkthrough of the movements for context.