The HYROX stations and order are the same at every event: a 1 km run followed by a workout station, repeated eight times. The eight stations are always completed in the same sequence: SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls.
This guide explains the exact HYROX station order, what each of the eight stations involves, the official weights and distances for standard singles, and the rules that keep the race fair.
Quick Answer: HYROX stations and order are fixed: every racer runs 1 km, completes one workout station, and repeats that pattern eight times. The stations in order are the SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and 100 Wall Balls, covering 8 km of running.
Key Takeaways
- Fixed format: A HYROX race alternates a 1 km run with one workout station, repeated 8 times, for 8 km of running and 8 stations total.
- Station order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, then 100 Wall Balls.
- Official loads: Standard singles use a 102 kg or 152 kg sled push and a 4 kg or 6 kg wall ball, with distances identical at every event.
- Order rules: A wrong order costs a 3 minute penalty first, then disqualification, and a missing station or run ends the race.
- Pacing: Running takes more of the race time than the stations, and most of the event is completed at hard to very hard intensity, so a strong aerobic base pays off.
What Is a HYROX Race?
The HYROX race is a fitness competition built on a fixed format: a 1 km run followed by one functional workout station, repeated eight times in the same order.
All HYROX courses use the same distances, so the station order and loads are identical at every event.
- 8 km of running: Each 1 km run comes before a station, starting with Run 1 and ending with the final run into the finisher stage.
- 8 workout stations: The stations are the SkiErg, Sled Push, Sled Pull, Burpee Broad Jump, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls.
- Fixed order: Racers must complete the runs and stations in sequence while wearing a timing chip on the ankle.
For a closer look at the event format and its divisions, read our guide on what a HYROX fitness race is.
What Is the Exact Order of the HYROX Stations?
The exact HYROX station order is 1000 m SkiErg, 50 m Sled Push, 50 m Sled Pull, 80 m Burpee Broad Jump, 1000 m Rowing, 200 m Farmers Carry, 100 m Sandbag Lunges, and 100 Wall Balls, each preceded by a 1 km run.
The table below lists the stations in the order you will race them, with the official distances and standard singles weights.
| Position | Station | Distance / Reps | Standard Singles Load |
|---|---|---|---|
| Run 1 | 1 km run | 1000 m | Bodyweight |
| Station 1 | SkiErg | 1000 m | Damper setting |
| Station 2 | Sled Push | 50 m | 102 kg women / 152 kg men incl. sled |
| Station 3 | Sled Pull | 50 m | 78 kg women / 103 kg men incl. sled |
| Station 4 | Burpee Broad Jump | 80 m | Bodyweight |
| Station 5 | Rowing | 1000 m | Damper setting |
| Station 6 | Farmers Carry | 200 m | 2x16 kg women / 2x24 kg men |
| Station 7 | Sandbag Lunges | 100 m | 10 kg women / 20 kg men |
| Station 8 | Wall Balls | 100 reps | 4 kg women / 6 kg men |
Distances and standard singles loads follow the official HYROX race format.
What Does Each HYROX Station Involve?
Each HYROX station asks you to complete a set distance or number of reps to a specific movement standard, and the eight stations tax different parts of the body in turn.
Station 1: 1000 m SkiErg
Station 1 is a 1000 m SkiErg, a full-body pull that works the arms, shoulders, and core while you drive through the legs and hips.
- Monitor: The judge resets the monitor, and you must cover the full 1000 m.
- Form: Keep your feet on the platform and raise a hand when the distance is complete.
Station 2: 50 m Sled Push
Station 2 is a 50 m sled push, run as four back and forth lanes of 12.5 m with the sled loaded to 102 kg for women and 152 kg for men in standard singles.
- Lane rules: You must use the assigned sled lane, and the sled must fully cross the 12.5 m mark before you change direction.
- Pace: In a simulated HYROX race, sled push and sled pull were the fastest stations, averaging 128 and 155 seconds each. [1]
Station 3: 50 m Sled Pull
Station 3 is a 50 m sled pull over four lanes, loaded to 78 kg for women and 103 kg for men in standard singles.
- Technique: Pull hand over hand and keep the rope from wrapping around your body.
- Stance: Stay standing and between the lines while the sled moves toward you.
Station 4: 80 m Burpee Broad Jump
Station 4 is an 80 m burpee broad jump, where each rep starts with a burpee and ends with a broad jump forward across the course.
- Chest to floor: Every burpee must lower your chest to the ground, with hands set behind the line.
- Movement: Jump across each white line with both feet and move horizontally, not straight up.
- Form help: Review how to do burpees properly before race day.
Station 5: 1000 m Rowing
Station 5 is a 1000 m row on an ergometer, the only seated station in the race and a chance to settle into a rhythm.
- Drive order: Push with your legs first, then pull with your arms, and keep a steady stroke rate.
- Finish: Stay seated until the judge confirms the full 1000 m.
- Home practice: The best rowing machine for home gyms lets you train this station on your own.
Station 6: 200 m Farmers Carry
Station 6 is a 200 m kettlebell farmers carry, holding two kettlebells at your sides with your arms extended.
- Loads: Standard singles use 2x16 kg for women and 2x24 kg for men.
- Rest rules: You may put the kettlebells down to rest as long as they do not move forward.
- Gear: Practice with the kettlebells from our collection.
Station 7: 100 m Sandbag Lunges
Station 7 is a 100 m sandbag lunge, carrying a 10 kg sandbag for women or 20 kg for men across both shoulders.
- Depth: The back knee must touch the ground on each lunge.
- Technique: Keep the torso upright, take steady steps, and cross the white line at the end of each lane.
Station 8: 100 Wall Balls
Station 8 is the final station, 100 wall balls in which you squat and throw the ball to hit a target with every rep.
- Loads: Standard singles use a 4 kg ball for women and 6 kg ball for men.
- Standards: Your hips must drop below your knees each rep, and the ball must touch the target each throw.
- Demand: In a simulated HYROX race, wall balls produced the highest heart rate, blood lactate, and perceived exertion of all eight stations. [1]
What Are the HYROX Station Order Rules and Penalties?
The HYROX rules require you to complete all eight stations in the correct order, and breaking that order costs a 3 minute penalty on the first infraction and disqualification on the second.
- Wrong order: A first wrong-order infraction adds 3 minutes, and a second infraction means disqualification.
- Missing a station: Skipping an entire station or a 1 km run results in disqualification.
- IN and OUT arches: Enter and exit each station through the correct arches, or you face a 2 minute penalty per misuse.
- Movement standards: Reps that do not meet the standard do not count, and repeated misses add time.
- Equipment and lanes: Use only the lane and equipment assigned by race crew, or pay a 2 minute penalty.
- Timing chip: Wear the issued chip on your ankle at all times for a valid finishing time.
How Should You Train for the HYROX Stations?
HYROX training should lead with a strong aerobic base because the event is mostly running at hard to very hard intensity, then layer in station-specific strength.
- Build running volume: A simulated HYROX race averaged about 86.5 minutes, with running taking roughly 51 minutes and the stations about 33 minutes. [1]
- Do steady endurance: Repeated 1 km runs reward an aerobic engine, so add structured work to build cardiovascular endurance at home.
- Add HIIT: A scoping review linked high-intensity functional training to VO2max gains of 8-15% and strength gains of 10-20%, and a HYROX race is mostly high-intensity effort. [2] Learn what a HIIT workout is and use intervals to build race-specific capacity.
- Protect recovery: Effort-monitoring research notes that HYROX is performed predominantly above 80% of maximum heart rate, so track your heart rate and schedule easy days. [3]
- Train the movements: Practice sleds, lunges, and wall balls directly, and use a beginner kettlebell workout guide to build the grip and shoulder endurance for the final stations.
To practice station-style strength work at home, a multi-functional home gym such as the RitFit M2 keeps squatting, pressing, and pulling all in one footprint.
What Mistakes Should You Avoid at the HYROX Stations?
The most common HYROX mistakes cost time through penalties, wasted reps, or a faster start than your legs can sustain over 8 km.
- Chasing the start: Pacing experts advise letting others go too hard early, especially around the sled push and sled pull, and building through the race.
- Rushing reps: Sloppy reps that miss the movement standard get called as no reps and drain energy fast.
- Ignoring transitions: The Roxzone transitions between run and station add up, so rehearse the entry and exit route.
- Breaking the order: Mixing up stations or skipping one brings penalties and disqualification risk.
- Forgetting fuel rules: Only take drinks from the aid stations, since outside help can earn penalties.
CrossFit-style workouts at home are a useful way to practice the multi-modal effort, but keep the total volume sensible as race day approaches.
"So it's 8 1K runs split up by 8 functional exercises."
Meg Martin, Two-Time HYROX World Champion, WHOOP Podcast
FAQs About HYROX Stations and Order
What is the order of HYROX stations?
The fixed HYROX order is 1 km run, SkiErg, 1 km run, Sled Push, 1 km run, Sled Pull, 1 km run, Burpee Broad Jump, 1 km run, Rowing, 1 km run, Farmers Carry, 1 km run, Sandbag Lunges, 1 km run, then 100 Wall Balls.
How many stations are in a HYROX race?
A HYROX race has eight workout stations, always completed in the same order. Between every station you run 1 km, so the full event is 8 km of running plus 8 stations. Athletes wear a timing chip and must complete all runs and stations in the prescribed sequence to record a finishing time.
How many kilometers do you run in a HYROX race?
You run 8 km in total. Each of the eight 1 km runs comes before one workout station, alternating from the opening run through to the final 100 wall balls. The runs take up more of the overall time than the stations, with most racers finishing in roughly 86 minutes.
What is the penalty for doing HYROX stations out of order?
Completing stations in the wrong order earns a 3 minute time penalty for the first infraction. If you get the order wrong more than once, you are automatically disqualified. Missing an entire station or a 1 km run also leads to disqualification.
What weights and distances does HYROX use for standard singles?
In the standard singles division, the sled push is 102 kg for women and 152 kg for men, and the sled pull is 78 kg for women and 103 kg for men. Farmers carry uses 2x16 kg and 2x24 kg kettlebells, sandbag lunges use 10 kg and 20 kg, and wall balls use 4 kg and 6 kg.
What weight kettlebells are used in the HYROX farmers carry?
In the standard singles division, women carry two 16 kg kettlebells and men carry two 24 kg kettlebells across 200 meters. Carry them at your sides with arms extended, keep both hands on the handles, and stay on course until the station is finished.
What is the hardest station in a HYROX race?
In the first scientific study of a simulated HYROX race, wall balls produced the highest heart rate, blood lactate, and perceived exertion of all eight stations. The sled push and sled pull were the heaviest, but they were completed the fastest.
Can you skip a station in HYROX?
No. Every workout station must be completed in full and in the correct order. Missing an entire station or a 1 km run results in disqualification. If you complete stations in the wrong sequence, you may return to complete missing ones before entering wall balls.
Conclusion
The HYROX station order is fixed at every event: 1 km run, SkiErg, 1 km run, Sled Push, 1 km run, Sled Pull, 1 km run, Burpee Broad Jump, 1 km run, Rowing, 1 km run, Farmers Carry, 1 km run, Sandbag Lunges, 1 km run, and 100 Wall Balls.
Learn the movement standards, build your aerobic base, and rehearse the transitions before race day, and the fixed format works in your favor.
Disclaimer
This article provides general information about HYROX and does not replace professional coaching or medical advice. Consult a qualified coach or healthcare provider before beginning intense race preparation, especially if you have an injury or a medical condition.
References
1. Brandt T, Ebel C, Lebahn C, Schmidt A. Acute physiological responses and performance determinants in Hyrox(©) - A new running-focused high intensity functional fitness trend. Front Physiol. 2025;16:1519240. doi:10.3389/fphys.2025.1519240. PMCID: PMC11994925
2. Villarroel P, Juárez Santos-García D. High Intensity Functional Training in Hybrid Competitions: A Scoping Review of Performance Models and Physiological Adaptations. J Funct Morphol Kinesiol. 2025;10(4):365. doi:10.3390/jfmk10040365. PMCID: PMC12550923
3. Rios M, Pyne DB. Integrative Physiological Strategies for Monitoring Demands in Functional Fitness. Sports (Basel). 2025;13(11):381. doi:10.3390/sports13110381. PMCID: PMC12656209
