Hyrox Stations: Order, Weights and Distances

Every Hyrox race follows the same format: 1 km of running followed by one workout station, eight times over. The distances are the same for everyone; what changes with your division is the weight. Here are the 8 Hyrox stations in order, what you do at each one, the weights for Open, Pro, Doubles and Relay, and the mistakes that cost the most time.

The 8 Hyrox stations in order

Between each run and station you pass through the Roxzone, the transition corridor. Your time keeps running there and its length depends on the venue, so in total you cover a little more than 8 km between running and transitions.

Hyrox weights by division

There are only three sets of loads. Sled weights include the sled itself, and for the farmers carry the weight is per kettlebell (you carry two).

• Women's Doubles and Women's Relay: Women's Open loads.
• Men's Doubles, Mixed Doubles and Men's Relay: Men's Open loads.
• Pro Doubles: women use Women's Pro loads and men use Men's Pro loads.
• Mixed Doubles: a 6 kg ball for both partners, but each one throws to the target height for their sex (2.70 m or 3.00 m).
• Mixed Relay: the rulebook lists women's and men's loads without saying who uses which. Usually each athlete uses the loads for their sex; check with the organizers.
• In Doubles the loads are not split: the pair pushes the same sled as a single athlete and simply takes turns.

If you are torn between Open and Pro, see how much each weight goes up and the benchmarks worth hitting first in Hyrox Open vs Pro.

Station by station: what to do and what to avoid

1. SkiErg (1,000 m)

You arrive after 1 km of running with your heart rate already up. The classic mistake is going all out in the first 200 m. Find a pace you could hold for 10 minutes and drive each pull from your hips and core, not just your arms.

2 and 3. Sled Push and Sled Pull (50 m each)

These are the stations where people lose the most time to technique rather than strength. On the push: lean in, keep your arms almost straight and take short, continuous steps; if the sled stops, getting it moving again costs twice the effort. On the pull: stay standing with your feet inside your box and bring the rope in hand over hand using your whole body. If the whole sled does not cross each 12.5 m line, the judge makes you redo it. There is a step-by-step breakdown in our sled push and sled pull technique guide.

4. Burpee Broad Jumps (80 m)

A burpee with your chest on the floor, then a forward jump taking off and landing with both feet together (no more than 5 cm, about 2 in, of offset between them). No extra steps are allowed, your hands go no more than 30 cm (12 in) in front of your toes, and you may use your knees to get up. This station punishes a fast start more than any other: a steady 8-10 jumps every 30 seconds beats sprinting and then stopping.

5. Rowing (1,000 m)

You come off the burpees with heavy legs. Use the rower to bring your heart rate down without giving away time: long strokes, legs first and a moderate rate (24-30 strokes per minute). Save a push for the last 200 m.

6. Farmers Carry (200 m)

The shortest station for almost everyone, but the one that falls apart fastest if your grip opens. Hold tight, keep your shoulders back and take quick steps. If you have to stop, set the kettlebells down under control and pick them up again right away: every long stop costs more than easing off the pace a little. Technique and pacing for this station and the three around it are in our guide to burpees, rowing, farmers carry and lunges.

7. Sandbag Lunges (100 m)

Sandbag on your shoulders, alternating lunges, and your back knee has to touch the floor on every rep. Since the 2026/27 season, every time you drop the sandbag it is a 15-second penalty, with no warning first. They take a long time: think in blocks of 10-20 lunges with one breath between blocks.

8. Wall Balls (100 reps)

Squat below parallel and hit the center of the target. Reps that fall short or where you do not squat deep enough are no-reps and have to be repeated, with no warning. Break them up from the start (for example 25-25-20-15-15) instead of going to failure.

The penalties that cost the most time

• Not completing a station: disqualification. This is one of the changes in the 2026/27 rulebook.
• Running fewer laps than required: a penalty for each missing lap, based on that venue's course.
• Entering the Roxzone through the exit arch or leaving through the entry arch: 2 minutes each time.
• Incorrect burpee broad jumps: a warning the first time and 15 seconds for each one after that.
• Every sandbag drop on the lunges: 15 seconds, no warning.
• Your own chalk, or carrying chalk from one station to another: 2 minutes. Only the chalk provided by the organizers is allowed, although you can put some on your hands before the start.
• Invalid wall balls: they do not count and have to be repeated.

How long each station takes

In an intermediate-level Open race, the stations add up to about 40% of the total time. The wall balls, burpee broad jumps and sandbag lunges take the longest; the farmers carry and sled pull are the shortest. You will find ranges for each level in Hyrox times by level.

Frequently asked questions

How far do you run in Hyrox?

8 km of running (about 5 miles) in 1 km segments, plus the Roxzone. In total you cover a little under 9 km between running and transitions, not counting the meters at the stations.

Do you have to do all the reps unbroken?

No. You can stop and rest at any station for as long as you need; you just have to complete the work. Stopping for a few seconds early is usually faster than going to failure.

Are Hyrox weights the same in every country?

Yes, the standard is the same at every official event in a season, whether you race in the US, the UK or Germany. What can vary is the venue: the length of each running lap and the size of the Roxzone.