The 8 HYROX Stations
A HYROX race has 8 functional stations performed in a fixed order, interleaved with 8 × 1km running segments. The sequence is identical at every HYROX event worldwide; only the weights change between divisions.
The order is: SkiErg → Sled Push → Sled Pull → Burpee Broad Jump → Rowing → Farmers Carry → Sandbag Lunges → Wall Balls. You run 1km before each station and one final 1km after the last station, for 8km of running total.
All 8 Stations: Distance, Reps, and Elite Times
Distances and rep counts are fixed worldwide. Elite times are typical for top finishers; "Average" is the broad finisher range across the Open division.
| # | Station | Distance / Reps | Elite (M) | Elite (W) | Average |
|---|---|---|---|---|---|
| 1 | SkiErg | 1000m | 3:00 | 4:00 | 4:00–6:00 |
| 2 | Sled Push | 50m | 0:20 | 0:30 | 2:00–3:30 |
| 3 | Sled Pull | 50m | 0:25 | 0:35 | 1:30–2:30 |
| 4 | Burpee Broad Jump | 80m · ~35–50 | 2:30 | 3:00 | 4:00–6:00 |
| 5 | Rowing | 1000m | 3:00 | 3:30 | 3:40–4:30 |
| 6 | Farmers Carry | 200m | 1:00 | 1:20 | 2:00–3:00 |
| 7 | Sandbag Lunges | 100m | 1:30 | 2:00 | 3:00–5:00 |
| 8 | Wall Balls | — · 100 reps | 3:00 | 3:30 | 4:00–6:00 |
HYROX Station Weights by Division
Five stations carry external load. The other three (SkiErg, Burpee Broad Jump, Rowing) are bodyweight or machine-only. Open is the standard division. Pro division is qualification-based and roughly 20–35% heavier across loaded stations. Doubles and Relay use Open weights; Mixed Doubles uses women's Open weights.
| Station | Women Open | Men Open | Women Pro | Men Pro |
|---|---|---|---|---|
| Sled Push | 102kg | 152kg | 152kg | 202kg |
| Sled Pull | 78kg | 103kg | 103kg | 153kg |
| Farmers Carry | 2×16kg | 2×24kg | 2×24kg | 2×32kg |
| Sandbag Lunges | 10kg | 20kg | 20kg | 30kg |
| Wall Ball | 6kg → 9ft | 9kg → 10ft | 6kg → 9ft | 9kg → 10ft |
Note on the wall ball target: the wall is marked at 9 feet (≈2.74m) for women and 10 feet (≈3.05m) for men in Open. Pro uses men's specifications for both genders. Each rep requires a clear hit at or above the target line.
How the Running Fits In
HYROX is not "stations then a run" or "a run then stations". The two are interleaved. The running is the part most first-timers underestimate. Running 8km fresh is comfortable for any amateur runner. Running 1km after a 152kg sled push, then another after 100 wall balls, is where finish times actually get decided.
The HYROX-branded transition area between the running track and the station floor is called the Roxzone. Including those transitions, total distance covered is around 9.5–10km. The 8km figure refers to the timed run segments only.
Station-by-Station Detail
1. SkiErg — 1000m
1000 metres on the ski ergometer.
Elite finish: 3:00 (men) / 4:00 (women). Typical Open-division finisher: 4:00–6:00.
Full technique guide: SkiErg tips →
2. Sled Push — 50m
Push a weighted sled 50m on HYROX carpet (creates more friction than gym turf).
Elite finish: 0:20 (men) / 0:30 (women). Typical Open-division finisher: 2:00–3:30.
Full technique guide: Sled Push tips →
3. Sled Pull — 50m
Pull a weighted sled toward you with a rope, hand over hand, for 50m.
Elite finish: 0:25 (men) / 0:35 (women). Typical Open-division finisher: 1:30–2:30.
Full technique guide: Sled Pull tips →
4. Burpee Broad Jump — 80m, ~35–50
Burpee, then broad jump forward; repeat until you cover 80 metres.
Elite finish: 2:30 (men) / 3:00 (women). Typical Open-division finisher: 4:00–6:00.
Full technique guide: Burpee Broad Jump tips →
5. Rowing — 1000m
1000 metres on a Concept2 rowing machine.
Elite finish: 3:00 (men) / 3:30 (women). Typical Open-division finisher: 3:40–4:30.
Full technique guide: Rowing tips →
6. Farmers Carry — 200m
Carry two kettlebells at your sides for 200m.
Elite finish: 1:00 (men) / 1:20 (women). Typical Open-division finisher: 2:00–3:00.
Full technique guide: Farmers Carry tips →
7. Sandbag Lunges — 100m
Walking lunges with a sandbag in back-rack position for 100m. Back knee must touch the ground every rep.
Elite finish: 1:30 (men) / 2:00 (women). Typical Open-division finisher: 3:00–5:00.
Full technique guide: Sandbag Lunges tips →
8. Wall Balls — —, 100 reps
100 wall ball shots to a target. Squat, throw, catch, repeat.
Elite finish: 3:00 (men) / 3:30 (women). Typical Open-division finisher: 4:00–6:00.
Full technique guide: Wall Balls tips →
Why the Format Is Fixed
The fixed format is the whole point. Every athlete who finishes a HYROX race anywhere is running the same 8km and doing the same 8 stations at the same distances. A 1:15:00 in Hamburg is directly comparable to a 1:15:00 in Las Vegas. CrossFit and similar formats cannot offer that, because the workout changes every day.
The trade-off is that HYROX rewards specific preparation. There is no surprise element on race day. Athletes who train the eight movements in race order and practice running between them will outperform athletes who only train them in isolation, even at the same overall fitness level.
What to Do Next
- Want to know what time to target? Use the HYROX Calculator for goal splits.
- Want technique on a specific station? Pick from the tips guides.
- Picking a race? See the 2026 race calendar.
- New to HYROX? Start with What Is HYROX.
Frequently Asked Questions
What are the 8 HYROX stations in order?
1) 1000m SkiErg, 2) 50m Sled Push, 3) 50m Sled Pull, 4) 80m Burpee Broad Jump, 5) 1000m Rowing, 6) 200m Farmers Carry, 7) 100m Sandbag Lunges, 8) 100 Wall Balls. The order is fixed at every HYROX event.
How much running is in a HYROX race?
Total running is 8km, split into eight 1km segments. You run 1km, do a station, run 1km, do the next station, and so on through all 8 stations, then finish with the last 1km run.
What are the HYROX station weights for the Open division?
Sled Push: 152kg men, 102kg women. Sled Pull: 103kg men, 78kg women. Farmers Carry: 2×24kg men, 2×16kg women. Sandbag Lunges: 20kg men, 10kg women. Wall Ball: 9kg to 10ft target (men), 6kg to 9ft target (women). SkiErg, Rowing, and Burpee Broad Jumps have no external load.
How heavy is the HYROX Pro division?
Pro weights: Sled Push 202kg men / 152kg women, Sled Pull 153kg / 103kg, Farmers Carry 2×32kg / 2×24kg, Sandbag Lunges 30kg / 20kg, Wall Ball 9kg to 10ft (both genders, 100 reps). Pro is qualification-based and roughly 20–35% heavier across loaded stations.
How many wall balls in HYROX?
100 wall balls in the Open division for both men and women. Men throw a 9kg ball to a 10-foot target; women throw a 6kg ball to a 9-foot target. Pro division is also 100 reps but at the men's specifications for both genders.
What's the rep count for burpee broad jumps?
It's a distance, not a rep count: you cover 80m total. Most athletes complete 35–50 burpee broad jumps to reach 80m, depending on how far they jump. There is no minimum jump length, so shorter jumpers just do more reps.
Are HYROX station distances the same at every event?
Yes. SkiErg 1000m, Sled Push 50m, Sled Pull 50m, Burpee Broad Jump 80m, Rowing 1000m, Farmers Carry 200m, Sandbag Lunges 100m, Wall Balls 100 reps. These distances are fixed worldwide so finish times are directly comparable between cities.
Calculate Your HYROX Splits
Use our pace calculator to plan your running and station times based on your goal finish time.
