What are the 8 HYROX stations in order?

1. SkiErg (1,000 m); 2. Sled push (50 m (2 × 25 m)); 3. Sled pull (50 m (2 × 25 m)); 4. Burpee broad jumps (80 m); 5. Row (1,000 m); 6. Farmers carry (200 m); 7. Sandbag lunges (100 m); 8. Wall balls (100 reps). A 1 km run comes before each one.

How far do you run in HYROX?

8 km in all: eight 1 km runs, one before each station.

Is the HYROX course the same at every race?

Yes. HYROX keeps the same format, distances and weights at every race worldwide, which is what lets it publish global rankings.

Which HYROX stations use weights?

Five: sled push, sled pull, farmers carry, sandbag lunges and wall balls. The SkiErg, burpee broad jumps and row are the same for everyone.

What is the heaviest HYROX station?

The sled push: 102 kg (225 lb) for women, 152 kg (335 lb) for men and Women Pro, 202 kg (445 lb) for Men Pro, sled included.

The 8 HYROX stations, in race order

A HYROX race is the same everywhere: run 1 km, do a station, and repeat eight times. Three stations are machines or bodyweight and the same for everyone; five carry a weight that depends on your division.

A 1 km run comes before every station: 8 km of running and 8 stations in all.

1
SkiErg
1,000 m
1,000 m on a SkiErg, the standing machine where you pull two handles down from overhead, like double-poling on cross-country skis. It opens the race after the first 1 km run.
Works: Mainly arms, shoulders and core; done well, the legs drive it too.
2
Sled push
50 m (2 × 25 m)
Push a weighted sled 50 m, as two 25 m lengths on carpet. The weight includes the sled itself.
Works: Legs and the whole back chain, core and the front of the thighs. HYROX advises trying it at least once before race day, in shoes with grip.
Weight: Women 102 kg (225 lb) · Men and Women Pro 152 kg (335 lb) · Men Pro 202 kg (445 lb)
3
Sled pull
50 m (2 × 25 m)
Pull the sled 50 m toward you with a rope, hand over hand, in 2 × 25 m lengths.
Works: Glutes, back, biceps and trunk.
Weight: Women 78 kg (172 lb) · Men and Women Pro 103 kg (227 lb) · Men Pro 153 kg (337 lb)
4
Burpee broad jumps
80 m
80 m of burpee broad jumps: chest to the floor, then jump forward with both feet, again and again until you cross the line.
Works: The whole body. HYROX notes many regulars end up calling it a favourite.
5
Row
1,000 m
1,000 m on a rowing machine. It starts the second half of the race.
Works: Legs, back and arms.
6
Farmers carry
200 m
Carry two kettlebells 200 m, one in each hand.
Works: Upper back, core and grip.
Weight: Women 2 × 16 kg (2 × 35 lb) · Men and Women Pro 2 × 24 kg (2 × 53 lb) · Men Pro 2 × 32 kg (2 × 71 lb)
7
Sandbag lunges
100 m
Walking lunges for 100 m with a sandbag across your shoulders.
Works: Thighs and glutes.
Weight: Women 10 kg (22 lb) · Men and Women Pro 20 kg (44 lb) · Men Pro 30 kg (66 lb)
8
Wall balls
100 reps
100 wall balls: squat with a medicine ball and throw it to a target above you, catch it and go again. The last station before the finish.
Works: Legs and shoulders, with the finish line in sight.
Weight: Women 4 kg (9 lb) · Men and Women Pro 6 kg (13 lb) · Men Pro 9 kg (20 lb)

Doubles, Relay and Pro loads are on the weights page; pounds are our conversion, rounded.

Quick answers

What are the 8 HYROX stations in order?: 1. SkiErg (1,000 m); 2. Sled push (50 m (2 × 25 m)); 3. Sled pull (50 m (2 × 25 m)); 4. Burpee broad jumps (80 m); 5. Row (1,000 m); 6. Farmers carry (200 m); 7. Sandbag lunges (100 m); 8. Wall balls (100 reps). A 1 km run comes before each one.
How far do you run in HYROX?: 8 km in all: eight 1 km runs, one before each station.
Is the HYROX course the same at every race?: Yes. HYROX keeps the same format, distances and weights at every race worldwide, which is what lets it publish global rankings.
Which HYROX stations use weights?: Five: sled push, sled pull, farmers carry, sandbag lunges and wall balls. The SkiErg, burpee broad jumps and row are the same for everyone.
What is the heaviest HYROX station?: The sled push: 102 kg (225 lb) for women, 152 kg (335 lb) for men and Women Pro, 202 kg (445 lb) for Men Pro, sled included.

More guides

Divisions: Open, Pro, Doubles, Relay Weights by division 2026–27 US race calendar Find a HYROX gym

From HYROX’s race format page, checked 2026-11-03. An independent guide. Not affiliated with, endorsed by or sponsored by HYROX World GmbH. HYROX is a trademark of HYROX World GmbH.