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 8.

The running distance is the same in every division. The weights change.

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 to know first: in the rulebook, Women Pro and Men Open share a weight column on every station. That one 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, and you can adjust it 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 be fresher here than at any other station. The trap is going out hard 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. You and the sled both 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. There's full detail on body angle and step length here.

3. Sled pull, 50m

Also 50m in 4 lengths of 12.5m, with lighter weights.

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

You pull from inside a marked Racers Box, standing, and the rope has to stay in your lane. The pull has 8 rulebook standards to the push's 5, 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, and only there.

4. Burpee broad jump, 80m

80m for every division, with no weight.

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

It lands at station 4, straight after both sleds, and that's deliberate. Your legs are already gone. Standards and pacing here.

5. Rowing, 1,000m

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

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

Leave either erg before you hit 1,000m and you're disqualified. A time penalty isn't an 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. Fix 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 now the sled pull has already taxed your grip. 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 penalties here are worth memorising. Your 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 vary.

• 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.

This station has zero warnings. Every throw is a rep or a no-rep.

You get here having run 8km and done 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.

Depending on the venue layout, a segment might be several laps, and individual laps can vary slightly in length. The rulebook says any difference gets made up inside that segment, so the total is always 8km.

Miss a lap and you're looking at 3-7 minutes depending on the venue's lap setup. On 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 big 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

The order of the stations, and where the load repeats, shape your race as much as the weights do.

Both sleds come 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 zero warnings is the one you reach after 8km of running.

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

If the back-half burn is what's costing you time, Lactic Acid Buffer is made for that window, with every dose printed on the label. It's £29.99 for 30 servings. And if you want something before a session with nothing to mix, Pre-Shot is a 60ml shot at £10.99 for 6.