HYROX has 8 stations, each performed after a 1 km run, in a fixed order: 1000 m SkiErg, 50 m Sled Push, 50 m Sled Pull, 80 m Burpee Broad Jumps, 1000 m Row, 200 m Farmers Carry, 100 m Sandbag Lunges, and 100 Wall Balls — totalling 8 runs of 1 km (8 km of running) plus the 8 workouts. This is HYROX stations explained the way you actually need it: every load, every rep count, and exactly how to train for each. If you are still fuzzy on the format itself, start with our primer on what is HYROX, then come back here for the station-by-station breakdown.
The single biggest mistake first-timers make is treating HYROX as eight isolated gym exercises. It is not. Every station is contaminated by the 1 km run before it and feeds fatigue into the run after it — which is why strong lifters gas out while weaker but better-conditioned athletes cruise past. When you are ready to build the engine, our HYROX training plan generator turns these numbers into a week-by-week program.
HYROX Stations Explained: The Full Order, Weights & Reps (2026)
HYROX stations explained in one sentence: you run 1 km, complete one workout station, and repeat that pair eight times — the order never changes, so you can rehearse the exact sequence in training. Every athlete on the planet does the identical movements; only the load and rep-share shift between the Open, Pro, Doubles and Relay divisions. Below is the complete map of all eight stations with the standard Men's Open and Women's Open numbers, which are the divisions the vast majority of first-timers enter.
| # | Station (after each 1 km run) | Distance / Reps | Men's Open load | Women's Open load |
|---|---|---|---|---|
| 1 | SkiErg | 1000 m | Bodyweight | Bodyweight |
| 2 | Sled Push | 50 m | 152 kg (incl. sled) | 102 kg (incl. sled) |
| 3 | Sled Pull | 50 m | 103 kg (incl. sled) | 78 kg (incl. sled) |
| 4 | Burpee Broad Jumps | 80 m | Bodyweight | Bodyweight |
| 5 | Rowing | 1000 m | Bodyweight | Bodyweight |
| 6 | Farmers Carry | 200 m | 2 x 24 kg | 2 x 16 kg |
| 7 | Sandbag Lunges | 100 m | 20 kg | 10 kg |
| 8 | Wall Balls | 100 reps | 6 kg to 3.0 m target | 4 kg to 2.7 m target |
Add it up and a full HYROX is 8 km of running woven through those eight stations. The stated sled figures include the weight of the sled itself, which is why the numbers look higher than a typical gym prowler — the Men's Open push sled is often quoted as roughly 125–152 kg depending on venue flooring, and organisers set the total so the resistance is consistent. Treat these loads as the benchmark and train slightly heavier so race day feels light.
Quick reference: get every station’s exact weight and reps for your division with the free HYROX weights calculator, then plan your race with the HYROX pacing calculator.
The 4 HYROX Divisions: How Weights and Reps Change
The eight HYROX stations stay identical across divisions — what changes is the load, the rep-share, and how many people carry it. Choosing the right division is the first strategic decision, because it dictates every weight you need to train for. There are four to know.
- Open — the default for first-timers. One athlete does all 8 km and every station solo at the Open loads (the table above). This is where you should start.
- Pro — same 8 km solo, but heavier sleds and a heavier Wall Ball (Men 9 kg / Women 6 kg) plus a heavier Sled Push. Enter Pro only once you are already competitive in Open.
- Doubles — two athletes share the workload. You still both run every 1 km together, but you split the station reps (e.g. take turns on the 100 Wall Balls). Great for a first event with a partner.
- Relay — a team of four, each person owning two run-plus-station segments. The most social, lowest-individual-volume format.
| Division | Runs per athlete | Station work | Wall Ball (M / W) | Best for |
|---|---|---|---|---|
| Open (solo) | 8 x 1 km | 100% solo | 6 kg / 4 kg | First-timers, most entrants |
| Pro (solo) | 8 x 1 km | 100% solo, heavier | 9 kg / 6 kg | Experienced competitors |
| Doubles | 8 x 1 km (together) | Split with partner | 6 kg / 4 kg | Pairs, first event |
| Relay (4) | 2 x 1 km each | 2 stations each | 6 kg / 4 kg | Teams, beginners |
The practical takeaway: train for the division you entered. A Doubles athlete rehearsing 100 solo Wall Balls is over-training the wrong thing, while a Pro-division athlete practising with the 6 kg ball is under-loading the exact station that decides their race.
Stations 1 & 5: SkiErg and Rowing (the 1000 m Machines)
Two of the eight HYROX stations are 1000 m ergometer efforts — the SkiErg opens the race at Station 1 and the Row sits at the midpoint as Station 5. Both are bodyweight (no external load), which fools people into treating them as rest. They are not: a poorly paced erg spikes your heart rate and steals the legs you need for the next 1 km run.
- SkiErg (Station 1): a double-pole pulling motion driven by lats, triceps and hip hinge. Because it is first, athletes go out too hard on fresh legs — hold a controlled pace and save the top gear.
- Rowing (Station 5): arrives when you are already deep in fatigue. Leg-drive dominates, so it competes directly with your running muscles. Smooth, long strokes beat frantic short ones.
| Effort target | SkiErg 1000 m /500m split | Row 1000 m /500m split | Approx. time |
|---|---|---|---|
| Beginner / conserve | ~2:15 | ~2:15 | ~4:30 |
| Intermediate | ~2:00 | ~2:00 | ~4:00 |
| Competitive | ~1:50 | ~1:45 | ~3:30 |
How to train them: do interval work at your target 500 m split, then practise rowing and skiing immediately after a hard run so your body learns to transition. The goal is not a fast fresh erg — it is a repeatable erg on trashed legs.
Stations 2 & 3: The Sled Push and Sled Pull (Where Races Are Won)
The two sled stations sit back-to-back at Stations 2 and 3, and they are the single most decisive block of the HYROX stations for one reason: they blow up your legs early and permanently. The Men's Open Sled Push is roughly 152 kg over 50 m and the Sled Pull is roughly 103 kg over 50 m (loads include the sled). Get these wrong and every remaining run and lunge suffers.
- Sled Push (Station 2): low body angle, arms locked, drive through the whole foot in short powerful steps. Flooring friction varies by venue, so it can feel brutally heavy.
- Sled Pull (Station 3): hand-over-hand rope pulling, sitting back into a strong hip hinge and using bodyweight as a counterbalance rather than yanking with the arms.
| Division | Sled Push (M / W) | Sled Pull (M / W) | Distance |
|---|---|---|---|
| Open | 152 kg / 102 kg | 103 kg / 78 kg | 50 m each |
| Pro | 202 kg / 152 kg | 153 kg / 103 kg | 50 m each |
How to train them: heavy sled pushes and rope pulls at or above race load, in short 12.5–25 m bursts to mirror the walk-and-recover reality of the floor. Crucially, do a few sled sessions after a run so your quads learn to fire when they are already flooded with lactate. If you only ever push a sled fresh, race day will shock you.
Station 4: Burpee Broad Jumps (80 m of Grind)
Station 4 is 80 m of Burpee Broad Jumps — a full burpee, then a two-footed forward jump, repeated until you have covered the distance. It is bodyweight, but it lands right after the two sleds have destroyed your legs, making it one of the most-hated of all the HYROX stations. There is no load to scale, so efficiency is everything.
- Keep the jump short and repeatable — a huge broad jump you can only do five times is slower than a modest one you can chain.
- Minimise the chest-to-floor-to-stand cycle; wasted vertical movement is wasted energy across roughly 40–50 reps.
- Breathe on a fixed rhythm to stop your heart rate spiralling.
| Pace | Approx. reps for 80 m | Target time | Note |
|---|---|---|---|
| Survival | ~45 | 5:00+ | Stop-start, high HR |
| Steady | ~40 | 4:00 | Consistent rhythm |
| Competitive | ~35 | 3:00 | Long efficient jumps |
How to train them: practise short sets of burpee broad jumps for distance, not reps, and always after a leg-fatiguing station. Film yourself — most people waste enormous energy standing fully upright between jumps when a low, athletic transition is faster and cheaper.
Station 6: Farmers Carry (200 m Under Load)
Station 6 is the Farmers Carry over 200 m, the longest carry in the race, holding 2 x 24 kg for Men's Open and 2 x 16 kg for Women's Open (kettlebells or dumbbells depending on the venue). It comes right after the 1000 m row, so your grip and posture are already compromised. This is a grip-and-core station disguised as a leg station.
- Grip is the limiter — most athletes drop the weights not because they are weak but because their forearms give out. Train grip endurance deliberately.
- Stand tall, brace the core, take fast small steps rather than long strides.
- Plan your drop points in advance (e.g. two short pauses) instead of failing unexpectedly mid-lane.
| Division | Load (M / W) | Distance | Target time |
|---|---|---|---|
| Open | 2 x 24 kg / 2 x 16 kg | 200 m | 1:15–1:45 |
| Pro | 2 x 32 kg / 2 x 24 kg | 200 m | 1:20–2:00 |
How to train them: heavy loaded carries for 100–200 m, plus dedicated grip work such as dead hangs and thick-bar holds. Because the carry follows the row, occasionally row 1000 m then immediately carry so your grip learns to work already fatigued.
Station 7: Sandbag Lunges (100 m of Walking Lunges)
Station 7 is 100 m of Walking Sandbag Lunges with the bag racked across your shoulders — 20 kg for Men's Open and 10 kg for Women's Open. By this point you have run 7 km, blown up your legs on the sleds, and carried for 200 m, so this station tests raw leg endurance more than strength. Every rep must have the trailing knee touch the floor to count.
- Take slightly shorter lunge steps to reduce knee travel and keep a rhythm you can sustain.
- Keep the sandbag high and tight on the traps so it does not drag you forward.
- Break into planned segments (e.g. 4 x 25 m) rather than stopping randomly when your legs seize.
| Division | Sandbag load (M / W) | Distance | Approx. reps |
|---|---|---|---|
| Open | 20 kg / 10 kg | 100 m | ~100–110 lunges |
| Pro | 30 kg / 20 kg | 100 m | ~100–110 lunges |
How to train them: weighted walking lunges for distance, building to 100 m+ unbroken, and always finish leg sessions with lunges so you train them pre-fatigued. Single-leg strength (Bulgarian split squats, step-ups) directly transfers to holding form deep in the station.
Station 8: Wall Balls (100 Reps to Finish)
The final HYROX station is 100 Wall Balls — throwing a 6 kg ball (Men's Open) or 4 kg ball (Women's Open) to a target 3.0 m (men) or 2.7 m (women) high, catching it, and repeating. Each rep only counts if you hit a full squat below parallel and the ball strikes the target line. After 8 km of running and seven stations, 100 legitimate wall balls is where dreams of a fast time quietly die.
- No-reps are the enemy — a missed target or a high squat means the rep does not count, so consistent technique beats speed.
- Break the 100 into planned sets (e.g. 25/25/25/25 or 20s) from the start rather than going unbroken and blowing up at rep 40.
- Use the leg drive to launch the ball; catching soft and dropping straight into the next squat saves your shoulders.
| Division | Ball (M / W) | Target height (M / W) | Reps | Target time |
|---|---|---|---|---|
| Open | 6 kg / 4 kg | 3.0 m / 2.7 m | 100 | 4:00–6:00 |
| Pro | 9 kg / 6 kg | 3.0 m / 2.7 m | 100 | 5:00–7:00 |
How to train them: practise wall balls in broken sets under fatigue, and rehearse hitting the exact target height so your reps are never in doubt. Front-squat and thruster strength raises your ceiling, but the real skill is pacing 100 reps so the last 25 look like the first 25.
HYROX Station Order Strategy: The Compromised Running Trap
Understanding the eight HYROX stations in isolation is not enough — the format's genius is compromised running. You never run fresh; every 1 km comes off a station that has already taxed a specific system, and every station is entered on legs still recovering from a run. This is precisely why pure runners and pure lifters both struggle, and why hybrid athletes win.
- The run after the sleds (into Station 4) is the hardest kilometre in the race — your legs are freshly destroyed.
- The run into Farmers Carry arrives with a fatigued posterior chain, so grip and core must already be conditioned.
- The final run into Wall Balls decides whether you can squat 100 times cleanly or crumble.
| Segment | System taxed | Knock-on effect |
|---|---|---|
| Run 1 to SkiErg | Aerobic + upper pull | Sets early pacing tone |
| Sleds to Run 3 | Quads / glutes | Worst run of the day |
| Row to Farmers Carry | Grip + legs | Grip fails if untrained |
| Lunges to Wall Balls | Legs (deep fatigue) | Determines finish time |
How to train for it: the non-negotiable HYROX workout is the run-station-run brick. Run 1 km, hit a station at race load, run another 1 km — that transition under fatigue is the specific fitness that no amount of isolated strength or isolated running builds.
HYROX Finish-Time Benchmarks: What Each Station Should Cost You
Once you know the eight HYROX stations, the next question is always the same: what is a good time? A first-timer finishing under 90 minutes has done well, sub-75 is strong, sub-60 is genuinely competitive, and the world's elite go under 55 minutes. Roughly half your total time is running and half is stations plus transitions (the "roxzone"), so leaking 30 seconds at five stations quietly adds minutes.
| Level | Total time | Avg. run pace /km | Time in stations |
|---|---|---|---|
| First-timer | ~1:30:00 | ~5:30 | ~40 min |
| Solid | ~1:15:00 | ~5:00 | ~33 min |
| Competitive | ~1:00:00 | ~4:20 | ~26 min |
| Elite | ~0:55:00 | ~3:45 | ~22 min |
The lesson from the data is that the sleds and wall balls carry the widest time spread between a beginner and an elite athlete — they are the highest-leverage stations to train. Fix your transitions and your sled efficiency before you chase a faster 1 km, and dial your whole plan in with our HYROX training plan generator.
Practical Tips to Train All 8 HYROX Stations Together
Training the eight HYROX stations individually builds capacity; training them in combination builds a race. Most first-timers over-index on running or on strength and under-index on the exact thing HYROX tests — transitioning between them under fatigue. Below is the priority order that returns the most time per hour of training.
- 1. Compromised-run bricks (highest priority): run 1 km, do a station at race load, repeat. This is the irreplaceable HYROX-specific session.
- 2. Heavy sled work: push and pull at or above race weight in short bursts, some sessions post-run.
- 3. Wall-ball volume under fatigue: broken sets of 100 to nail pacing and avoid no-reps.
- 4. Grip and loaded carries: so the Farmers Carry never becomes a forced stop.
- 5. Zone-2 aerobic base: the engine that lets every station recover between efforts.
| Priority | Session | Frequency /week | Fixes which station |
|---|---|---|---|
| 1 | Run-station-run brick | 2x | All (transitions) |
| 2 | Heavy sled push/pull | 1x | Stations 2 & 3 |
| 3 | Wall balls to fatigue | 1x | Station 8 |
| 4 | Loaded carries + grip | 1x | Station 6 |
| 5 | Zone-2 long run | 1–2x | All 8 runs |
JackedHybrid coaching note: we build hybrid athletes who can run and lift, so our HYROX programming is engineered around compromised running — the exact reason strong lifters gas out and pure runners stall at the sleds. Every plan pairs race-load station work with structured aerobic base so you arrive at Wall Balls with legs left to squat.
The athletes who improve fastest are not the strongest or the fittest — they are the ones who spend the most time practising the handoff between running and stations. Build that, and the eight HYROX stations stop being eight separate fears and become one repeatable rhythm.
Common questions
How many stations are in HYROX and in what order?
<strong>HYROX has exactly 8 stations</strong>, each separated by a 1 km run, always in the same fixed order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and finally 100 Wall Balls. That order never changes between events.
What are the HYROX weights for the Men's and Women's Open division?
<strong>Men's Open uses a ~152 kg Sled Push, ~103 kg Sled Pull, 2 x 24 kg Farmers Carry, 20 kg Sandbag Lunges and a 6 kg Wall Ball to 3 m.</strong> Women's Open is roughly two-thirds: ~102 kg push, ~78 kg pull, 2 x 16 kg carry, 10 kg lunges and a 4 kg ball to 2.7 m.
Which HYROX station is the hardest?
<strong>The Sled Push and Sled Pull (Stations 2 and 3) are widely considered the hardest</strong>, because they destroy your legs early and that fatigue contaminates every remaining run. The 100 Wall Balls are the second brutal point, since they land after 8 km of running with no legs left.
How long is the running in HYROX in total?
<strong>HYROX includes 8 km of running in total</strong> — eight separate 1 km runs, one before each of the eight stations. Because you always run on pre-fatigued legs (called compromised running), this 8 km feels far harder than a standalone 8 km road run.
What is a good HYROX time for a first-timer?
<strong>A first-timer finishing under 90 minutes has done well.</strong> Sub-75 minutes is strong, sub-60 is genuinely competitive, and the world's elite go under 55. Roughly half your time is running and half is stations plus transitions, so efficient roxzone handling saves real minutes.
How do I train for all 8 HYROX stations at once?
<strong>The single best session is the compromised-run brick: run 1 km, complete a station at race load, then run 1 km again.</strong> Add heavy sled work, broken wall-ball sets under fatigue, loaded carries for grip, and a zone-2 aerobic base to recover between efforts.