Hyrox stations: all 8, with weights and distances

A Hyrox race is 8 runs of 1km and 8 stations, alternating. Run, station, run, station, until you've covered 8km and finished all eight.

The running distance never changes between divisions. The weights do.

Here are all 8 stations in order, with the official numbers from the HYROX Singles Rulebook, season 26/27. Check them yourself before each season, because they get revised.

One thing worth knowing first: in the rulebook, Women Pro and Men Open share a weight column on every station. That single quirk is why so many online guides quote the wrong men's numbers.

1. SkiErg, 1,000m

Same for everyone: 1,000m, resistance preset to 6, adjustable as often as you like.

Your feet have to be on the base before you touch the handle. Get that wrong and it's 15 seconds.

It comes first, after your opening 1km, so you'll arrive fresher than you will at any other station. The trap is going out hard on it and paying for it on run 2.

2. Sled push, 50m

50m, run as 4 lengths of 12.5m.

• Women Open: 102kg
• Men Open and Women Pro: 152kg
• Men Pro: 202kg

Those figures include the sled itself. Both you and the sled start completely behind the white line, and the whole sled has to clear the 12.5m mark before you turn.

This is where most first-timers blow their race. Full detail on the body angle and step length here.

3. Sled pull, 50m

Also 50m in 4 lengths of 12.5m, but lighter.

• Women Open: 78kg
• Men Open and Women Pro: 103kg
• Men Pro: 153kg

You pull from inside a marked Racers Box, standing, with the rope staying in your lane. Eight rulebook standards apply here against the push's five, which makes it the most penalised sled station. The full rules and how to train it are here.

Chalk is allowed at this station and the farmers carry. Nowhere else.

4. Burpee broad jump, 80m

80m for every division, no weight.

You cover the distance in burpees, jumping forward out of each one. Infringements cost 15 seconds each.

It lands at station 4, immediately after both sleds, which is deliberate. Your legs are already gone. Standards and pacing here.

5. Rowing, 1,000m

1,000m, same for all divisions. Resistance preset to 6, footplates preset to position 4, both adjustable before you start.

Same rule as the SkiErg: feet on the footplates before you touch the handle, or 15 seconds.

Leaving either erg before you hit 1,000m gets you disqualified. There's no time penalty option on that one.

6. Kettlebell farmers carry, 200m

200m for everyone.

• Women Open: 2 x 16kg
• Men Open and Women Pro: 2 x 24kg
• Men Pro: 2 x 32kg

Put the kettlebells back in the right area, upright, or it's 30 seconds. Correct it before you leave the Roxzone and the penalty doesn't apply.

Using the wrong weight is a straight disqualification unless you repeat the whole station correctly.

By this point your grip has already been taxed by the sled pull. Research on two-handed carrying tasks found that isometric arm strength predicts how long someone can hold a load before upper-limb fatigue forces them to put it down (Chang et al., Int J Environ Res Public Health), which is why grip endurance work pays off here.

7. Sandbag lunges, 100m

100m for every division.

• Women Open: 10kg
• Men Open and Women Pro: 20kg
• Men Pro: 30kg

Two specific penalties here worth memorising. The trailing knee has to touch the ground and you have to stand tall at the top, or it's 15 seconds per infringement. And the bag stays on your shoulders. Resting it on the floor, a barricade or your feet costs 15 seconds each time.

8. Wall balls, 100 reps

100 reps for everyone. The ball and the target differ.

• Women Open: 4kg to a 2.70m target
• Women Pro: 6kg to 2.70m
• Men Open: 6kg to a 3.00m target
• Men Pro: 9kg to 3.00m

Target height is set by sex. Ball weight is set by division. That's why Men Open and Women Pro both throw a 6kg ball at different heights.

No warnings at this station. Every throw is a rep or a no-rep.

You arrive here having run 8km and completed 7 stations, which is the whole point of putting it last. Technique that survives that much fatigue is here.

The runs

8 segments of 1,000m, one before each station, 8,000m total.

Venue layout means a segment might be run as several laps, and individual laps can vary slightly in length. The rulebook says any deviation gets offset inside that segment, so the total is always 8km.

Miss a lap and you're looking at 3 to 7 minutes depending on the venue's lap setup. At a 1-lap setup it's a disqualification.

There's also a fast lane rule: if you're running 4:00/km or quicker you're expected to use the inside lane.

FAQ

Are there water stations at Hyrox?

Yes. The rulebook says water is available at least once during, before or after each pass through the Roxzone. What you can carry and the 2-minute cooling penalty are covered in full here.

How much running is in a Hyrox?

8km, split into 8 segments of 1km. One before every station.

What's a good run pace for Hyrox?

It depends on your target finish and how much you fade across the 8 segments, which is the real variable. Here's how to set yours.

How heavy is the Hyrox sandbag?

10kg for Women Open, 20kg for Men Open and Women Pro, 30kg for Men Pro. Carried 100m.

What's the difference between Open and Pro?

The distances and rep counts are identical. Pro divisions use heavier loads on the sleds, farmers carry, lunges and wall balls. The running is the same 8km either way.

What happens if I do the stations in the wrong order?

You can complete missing stations before you start wall balls. One station out of order costs 3 minutes. More than one is a disqualification.

What to take from the numbers

Two things shape your race as much as the weights do: the order, and where the load repeats.

Both sleds land back to back at stations 2 and 3, so your legs are compromised from 4km in. Your grip gets hit at the pull and again at the carry 3 stations later. And the only station with no warnings is the one you reach after 8km of running.

So train the sequence. Run hard, then pull. Pull, then carry. Practise the handoffs.

If the back-half burn is what's costing you time, the Lactic Acid Buffer is built for exactly that window, with every dose printed on the label. And if you just want something in you before a session that doesn't involve mixing, Pre-Shot is a 60ml shot at £10.99 for 6.