Updated July 2026

HYROX stations in order

Every station, distance, and rep count, run in the exact order you'll race them.

Updated July 2026 · verified against the season 26/27 rulebooks· Diese Seite auf Deutsch

Race format

Every HYROX race runs the same skeleton, in every division, at every race: a 1 km run, then 1 station. Repeat 8 times. 8 km of running and 8 stations, always in this order.

The running and station order never changes. What changes with your division is the weight you carry, not the sequence or the distances. Full weight-by-division numbers live on the weights page.

All 8 stations

  1. Run 1 · 1 km → Station 1

    SkiErg

    1,000 m

    A ski-simulator machine. Pull the handles down and back with your legs and hips, not just your arms.

    • — Comes right after the opening run, while your heart rate is already up. Settle into a pace you can hold for 1,000 m instead of sprinting the first 200.
    • — The damper starts at 6. You're allowed to change it.
  2. Run 2 · 1 km → Station 2

    Sled push

    50 m (4 × 12.5 m)

    Push a weighted sled down the track and back, 4 lengths of 12.5 m.

    Weight: 102–202 kg (224.9–445.3 lb) depending on division · full weight table

    • — Stay low, drive through your legs, and keep your arms locked instead of pumping them. Short, choppy steps beat long strides.
    • — The rulebook weight includes the sled itself, not just the plates.
  3. Run 3 · 1 km → Station 3

    Sled pull

    50 m (4 × 12.5 m)

    Pull a rope hand over hand to bring the same sled toward you, 4 lengths.

    Weight: 78–153 kg (172.0–337.3 lb) depending on division · full weight table

    • — Lean back and use your legs to sit into each pull. Your back and lats do the work, not your biceps.
    • — Coil the rope as you go so you don't trip on the slack.
  4. Run 4 · 1 km → Station 4

    Burpee broad jumps

    80 m

    A chest-to-floor burpee followed by a broad jump forward, repeated until you've covered 80 m. There's no fixed rep count, it's distance-based.

    • — Smaller, more frequent jumps save your legs for the wall balls at the finish. Bigger jumps are faster but cost more.
    • — Chest and thighs need to touch the floor on every rep, judges check for it.
  5. Run 5 · 1 km → Station 5

    Row

    1,000 m

    1,000 m on a rowing erg.

    • — Comes right after the burpee broad jumps, so your legs are already loaded. Settle your stroke rate instead of chasing the first 250 m split.
    • — Damper starts at 6, footplates at position 4. Both adjustable.
  6. Run 6 · 1 km → Station 6

    Farmers carry

    200 m

    Carry 2 kettlebells, one in each hand, for 200 m.

    Weight: 2 × 16–32 kg (2 × 35.3–70.5 lb) per hand depending on division · full weight table

    • — You can set the weights down to reset your grip, that costs no penalty. Dropping them mid-stride costs you time.
    • — Brace your core and keep your shoulders back instead of letting the weight round you forward.
  7. Run 7 · 1 km → Station 7

    Sandbag lunges

    100 m

    Walking lunges over 100 m carrying a sandbag across your shoulders.

    Weight: 10–30 kg (22.0–66.1 lb) depending on division · full weight table

    • — Switch which shoulder carries the bag partway through to keep your gait even.
    • — The back knee taps the ground on every rep, that's the standard judges check.
  8. Run 8 · 1 km → Station 8

    Wall balls

    100 reps

    Squat, stand, and throw a medicine ball to a target on the wall, 100 times. Target height is 3.00 m for men and 2.70 m for women, every division.

    Weight: 4–9 kg (8.8–19.8 lb) depending on division · full weight table

    • — The last station. Pace everything before it so your legs still have 100 reps left.
    • — Break the set early into rounds of 10 or 15 with a short pause, instead of going unbroken and blowing up at rep 60.

Common questions

What are the 8 HYROX stations in order?
SkiErg (1,000 m), sled push (50 m), sled pull (50 m), burpee broad jumps (80 m), rowing (1,000 m), farmers carry (200 m), sandbag lunges (100 m), wall balls (100 reps). A 1 km run comes before every one of them.
What order are HYROX events in?
Run, SkiErg, run, sled push, run, sled pull, run, burpee broad jumps, run, row, run, farmers carry, run, sandbag lunges, run, wall balls. 16 legs total: 8 runs and 8 stations, identical in every division and every race.
How far do you run in HYROX?
8 km total: 8 runs of 1 km, one before each of the 8 stations. That's on top of the SkiErg, sled, row, and carry meters worked into the stations themselves.
How many reps of wall balls are there in HYROX?
100 reps for every division, women's and men's, open and pro. The ball gets heavier with your division (4 to 9 kg) and the target height follows your gender (2.70 m women, 3.00 m men), but the rep count stays 100 for everyone.
Is the station order the same at every HYROX race?
Yes. The rulebook fixes the sequence, run, SkiErg, run, sled push, and so on through wall balls, for singles, doubles, mixed doubles, and relay, at every race worldwide. Divisions change the weight you carry, never the order.
What is Roxzone?
The transition strip between the running loop and each station, where you swap into station mode, grab water, and (for doubles and relay) hand off. Your time in the Roxzone counts toward your finish time, it isn't a rest stop.
What is the HYROX race format?
A fixed 8 x (1 km run + 1 station) circuit, 8 km of running and 8 functional stations, run in the same order for every racer. Singles race alone, doubles and mixed doubles split the station work and run together, relay teams of 4 split all 16 legs.
What are the basic rules of HYROX?
Complete all 16 legs (8 runs, 8 stations) in order, wearing a timing chip through the Roxzone. Movement standards apply per station, full chest-to-floor burpees, the sled must reach the finish mat, wall balls need to hit the target height, and equipment weight is fixed by your division, not adjustable.