The 8 HYROX stations explained: weights, distances and times

TL;DR

• Every HYROX race is identical: 8 runs of 1km, each followed by one of 8 fixed stations, always in the same order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls.
• Station weights scale by division. The sled push runs from 102kg (women open, sled included) to 202kg (men pro); wall balls finish the race with 100 reps in every division.
• Most stations are governed by simple standards with 15-second penalties for infringements, all defined in the official rulebook.
• Median open-division station splits range from roughly 3:00 (sled push) to 7:00 (wall balls); the race is usually decided at the sled pull, the lunges and the wall balls, not on the runs.
• Every station uses standard gym equipment, so you can rehearse the full race at any well-equipped facility before entering one of the 61 HYROX races currently on the FindRox calendar.

If you are racing this season, you want all 8 HYROX stations explained in one place: what each functional workout station is, how far or heavy it is in your division, the movement standards judges actually enforce, and what a respectable split looks like. That is this page.

Everything below applies to every standard HYROX event worldwide, because the race format of this global fitness race never changes: 8km of running wrapped around 8 workout stations, in a fixed order, under one clock, from your local race to the HYROX World Championships.

The 8 HYROX stations explained in one table

Sled weights include the sled itself, which is the single most misread number in the sport. Pro women use open men's loads throughout, per the full weights table.

What are the 8 HYROX stations in order?

The fixed order is SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls, with a 1km run before every workout station. The race structure is symmetrical: eight stations, eight runs, one clock.

1. SkiErg (1,000m)

A double-pole pull on the Concept2 SkiErg, hitting your lats, triceps and core straight off the first run: a pure test of upper-body endurance. The rules are light here: stay on your platform and empty the tank carefully. A sub-4:30 split is a solid open-division target for men, sub-5:10 for women.

2. Sled push (50m)

Four lengths of 12.5m pushing a weighted sled. The sled and your body must fully cross each line, and judges issue a warning then escalating 15-second penalties per the official rulebook. Venue flooring changes everything: rough carpet can add 30 to 60 seconds against a fast floor.

3. Sled pull (50m)

The same four lengths, now dragging the sled backwards by rope, standing inside a marked box. Grip strength and the posterior chain do the work. Median open splits sit around 5:03 for men and 5:46 for women on the station data, and it drains far more than its distance suggests.

4. Burpee broad jumps (80m)

The station first-timers underestimate. Chest to ground, then a two-footed forward jump, repeated for 80 meters. Judges watch for stepping instead of jumping and for missed chest contact. Rhythm beats power here.

5. Rowing (1,000m)

Back on a Concept2, this time seated, with legs already heavy from sleds and burpees. Open men average around 4:45 and open women around 5:05 on the station averages. Treat it as controlled recovery rather than a race.

6. Farmers carry (200m)

Two kettlebells, one lap, no complexity: just grip strength under fatigue. You may set the bells down to rest, but every stop costs seconds and restarting costs more. Most racers lose this station in the final 50 meters.

7. Sandbag lunges (100m)

Walking lunges with a sandbag across the shoulders. The trailing knee must clearly touch the ground and hips must reach full extension at the top of every rep, and the bag may never rest on the ground. Steps or shuffles between reps are not permitted.

8. Wall balls (100 reps)

The final station. Squat below parallel, throw the ball to the target, catch and repeat. Every division throws 100 reps: women's open moved up from 75 to 100 in September 2024, as covered in this rep change breakdown. No-reps at rep 90 are how strong races unravel.

How heavy are the stations in each division?

Only four stations carry external load, and each steps up from open women through open men (which equals pro women) to pro men: the sled push goes 102kg, 152kg, 202kg; the sled pull 78kg, 103kg, 153kg; the farmers carry 2x16kg, 2x24kg, 2x32kg; and the sandbag lunges 10kg, 20kg, 30kg.

Doubles divisions use the same loads as their open equivalents, with mixed doubles racing at open men's weights. The ergs, burpee broad jumps and runs are identical in every division; only the wall ball weight, target height and rep count shift.

If you remember one thing from the numbers: listed sled weights include the roughly 50kg sled. Nobody is pushing 152kg of added plates.

What is a good time for each station?

For open-division athletes, median race splits land near 3:04 (men) and 2:55 (women) on the sled push, and 5:03 and 5:46 on the sled pull, per the station medians from 395,452 results. Add 4:30 to 5:10 on the ski erg and the rower, and the wall balls swallow anything from 4 to 10+ minutes depending on how well you paced the previous seven stations.

Splits only mean something against your overall target. Most open finishers land between 80 and 110 minutes on the finish-time data, so a station split that looks slow in isolation is often exactly right for a well-paced race.

One caveat on comparing splits across events: flooring, lane length to the transition zone and venue layout vary, so your sled split in one city is not directly comparable with another. Compare within a race first.

How do the stations change in doubles and relay?

In doubles, both athletes run every 1km run together, but the station work is split however you like: one partner works while the other rests, swapping as often as you want. Same stations, same total distances, half the individual load, which is why doubles is the most popular way to race your first HYROX.

Relay teams of four split the race so each athlete covers two runs and two workout stations. The stations themselves are unchanged: a relay sled push is the same sled at the same weight, just met on fresher legs.

Weights follow the division: men's, women's and mixed doubles map to the open loads above. If you want the fine print, the doubles-specific standards live in their own rulebook on hyrox.com.

The HYROX stations explained by impact: which ones decide your race?

The sleds, the lunges and the wall balls decide most races; the ergs and runs mostly maintain them. Race data consistently shows the biggest time spreads between similar HYROX athletes on the sled pull and the wall balls, because a loaded functional workout punishes poor pacing in a way a steady-state erg does not. Running endurance gets you around the course; strength under fatigue sets your position.

There is also a ninth "station" nobody enters on purpose: the Roxzone, the transition area between runs and stations. Slow walking, kit faff and queue misjudgement in transit quietly add minutes, and they never show up in your station splits.

The practical takeaway: if your training access is limited, prioritize sled work and weighted lunges. They are the least common movements in ordinary gyms and the most expensive on race day. We compared how this station profile differs from DEKA's ten-zone format in our HYROX vs DEKA guide.

Frequently asked questions

Do the stations ever change order?

No. Every standard HYROX race runs the same 8 workout stations in the same order worldwide, from your first HYROX to the HYROX World Championships, which is what makes times comparable between events and seasons.

What happens if you break a movement standard?

Judges issue a warning, then 15-second penalties for repeat infringements at most stations; racing a station at the wrong weight means disqualification. The exact protocol per station is in the official rulebook.

How high is the wall ball target?

3 meters for men and 2.7 meters for women, with 6kg and 4kg balls in open (9kg for pro men). Height plus depth standards are why practicing to a marked target matters.

Can you train the stations in a normal gym?

Mostly, yes: ergs, kettlebells, sandbags and wall balls are standard functional fitness kit, which is why HYROX training is so portable: the full HYROX workout maps to equipment most gyms already own. Sleds are the gap, so it is worth seeking out HYROX gyms with a sled track. FindRox flags equipment like SkiErgs and sled tracks on its gym listings.

Train the stations, then race them

The 8 stations are the whole exam paper, published in advance. Learn the standards, benchmark your splits, find a gym with the kit, and put a race in the calendar: there are 61 upcoming HYROX races listed on FindRox right now. Train smarter. Race harder.