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HYROX STATIONS · ALL EIGHT

The 8 Hyrox stations in race order, with the standard for each

A Hyrox race is eight rounds of a 1 km run followed by one workout station, always in the same order. The stations are the SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Each one has a guide to its rules and technique and a second guide to getting faster at it, linked on this page.

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What a Hyrox race is

Hyrox is a fitness race made of eight rounds. In each round you run 1 km and then do one workout station, so you finish with 8 km of running and eight stations done in a fixed order. A station is one of the eight workouts: a machine, a sled, a carry, a jump or a lift.

The Singles race, where you race on your own, has four divisions: Women, Women Pro, Men and Men Pro. A division is the group you race in. Open means the standard race (Women and Men), and Pro uses heavier weights.

You enter and leave each station by the correct route, and leaving a station through its IN arch costs 2 minutes. The area around the stations is called the Roxzone, the transition area where you move between running and working. Every station must be completed in full, and leaving one early ends in a disqualification.

The eight Hyrox stations in race order

You run 1 km before every station, starting with the first. The table gives each station in the order you meet it, with the standard that holds across divisions. The next section shows how the weights change.

StationWhat you doStandard
1. SkiErgPull the handles of a ski machine down towards your hips.1,000 m, in every division
2. Sled pushPush a loaded sled along your lane and back, four lengths in all.50 m, 102 to 202 kg including the sled
3. Sled pullPull a loaded sled towards you by its rope, four lengths in all.50 m, 78 to 153 kg including the sled
4. Burpee broad jumpsDo a burpee, jump forward with both feet, and go straight into the next burpee.80 m, in every division
5. RowingRow on an indoor rowing machine.1,000 m, in every division
6. Farmers carryWalk with a kettlebell in each hand, arms straight by your sides.200 m, 16 to 32 kg per kettlebell
7. Sandbag lungesLunge forward with a sandbag on your shoulders.100 m, 10 to 30 kg
8. Wall ballsSquat, then throw a ball at a target on the wall.100 reps, 4 to 9 kg ball

How the standards change by division

The SkiErg, the burpee broad jumps and the rowing do not change between divisions. The other five stations do. The numbers below are the official weights, in kg.

StationWomenWomen ProMenMen Pro
Sled push, sled included102152152202
Sled pull, sled included78103103153
Farmers carry, per kettlebell16242432
Sandbag lunges, bag weight10202030
Wall balls, ball weight4669
Wall ball target height2.70 m2.70 m3.00 m3.00 m

What Hyrox says each station works

Hyrox describes each station on its race page. The table restates those descriptions in plain words. Hyrox gives no muscle note for the rowing or the wall balls, and nothing here is measured.

StationWhat Hyrox says
SkiErgThe arm, shoulder and core muscles first, and the lower body too when you ski efficiently.
Sled pushThe lower body, including the muscles along the back of your body, the core and the front of the thighs.
Sled pullGlutes, back, biceps and the whole trunk (your torso).
Burpee broad jumpsA full body workout.
RowingThe second machine in the race, and the start of its second half.
Farmers carryUpper back, core and grip strength.
Sandbag lungesThe thigh and glute muscles.
Wall ballsThe final station, with the finish line in sight.

Where to start with the stations

Read the rules guide for a station before you train it. Each station has movement rules with a penalty attached, and a rep or a length that breaks the rules gets a warning or costs time.

Try the unfamiliar stations first. Hyrox says of the sled push that you should try it at least once before your race, and that you should invest in some grippy shoes.

Then train the stations alongside your running, because the race alternates the two. Every training guide on this page includes a session you can run, and the training plan guide shows how a plan fits around the stations.

This is how we think about Hyrox training, in order. First build your aerobic base (your stamina for steady effort), which every athlete needs anyway. Then add more running and plyometrics (jumps and bounds) to become a more efficient runner. Then add brick sessions, a station and a run back to back. Last, plan a smart race strategy for the day, which the race guide walks through.

A half-race session to try

This session is the whole race at exactly half volume: eight 500 m runs and all eight stations in order. The SkiErg and the row are 500 m, the sleds 25 m, the burpee broad jumps 40 m, the farmers carry 100 m, the lunges 50 m and the wall balls 50 reps. Race weight means the weight for your division from the table above. Effort runs from 1 (very easy) to 10 (all out).

BlockWhat you do
Warm-upRow for 8 minutes at effort 3 with long, easy pulls. Run 400 m at effort 3, with a few strides (short, quick bursts of faster running) at the end. Then do the World’s Greatest Stretch (a lunge with a twist that opens the hips and upper back), 1 set of 4 reps on each side.
MainOne pass, for time. Run 500 m before each station, at effort 7 for the first seven runs and effort 8 for the last. Station 1, SkiErg 500 m at effort 8, an even split (the same pace on every pull). Station 2, sled push 25 m at race weight and effort 8. Station 3, sled pull 25 m at race weight and effort 8. Station 4, burpee broad jumps 40 m at effort 8. Station 5, row 500 m at effort 8. Station 6, farmers carry 100 m at race weight. Station 7, sandbag lunges 50 m at race weight and effort 8. Station 8, wall balls 50 reps at effort 8. Decide your break plan before the first rep.
Cool-downRow for 8 minutes at effort 2 with long, smooth strokes.

The Hyrox stations in Complete

Complete starts from your long-term goals, and a Hyrox race can be one of them. Any workout that reaches Apple Health counts, so station training fits wherever you do it. If you sign up for a Hyrox race, the plan Complete writes trains the stations as well as the runs. We think brick sessions, where a station and a run come back to back as in the race, are the best way to train for Hyrox, so we build them into Complete’s Hyrox plans. Roads are Complete’s ladders of targets, which you take on next to your friends, and each Hyrox station has its own, moved by your official race results.

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Frequently asked questions

What are the 8 Hyrox stations in order?

The SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. You run 1 km before each one.

How far is each Hyrox station?

The SkiErg is 1,000 m, the sled push and sled pull are 50 m each, the burpee broad jumps are 80 m, rowing is 1,000 m, the farmers carry is 200 m, the sandbag lunges are 100 m, and the wall balls are 100 reps.

Do the Hyrox stations change between Open and Pro?

The SkiErg, burpee broad jumps and rowing stay the same. The sleds, kettlebells, sandbag and wall ball get heavier, and the wall ball target is higher for Men and Men Pro.

How much do you run in a Hyrox race?

You run 1 km before each of the eight stations, so 8 km in total.

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By Paul Schmidt, founder of Complete · Last reviewed 18 Oct 2026

The 8 Hyrox stations in race order | Complete