What Is HYROX? Every Station, Weight, and Rule Explained
HYROX is the fastest growing fitness race in the world, and if you have ever wondered what actually happens inside one of those arenas, this guide covers all of it. The format, the eight stations in order, the official weights for every division, and the rules that catch first-timers off guard.
What Is HYROX?
HYROX is an indoor fitness race that combines running with functional exercise stations. Every athlete completes eight 1 kilometer runs, and after each run you complete one workout station, for a total of 8 runs and 8 stations. The format is identical at every event worldwide, which means your finish time in Dallas can be compared directly against times posted in London or Hong Kong. That standardization is the whole point: HYROX is a race, not just a workout, and it crowns age group and elite world champions every season.
Races are held in large convention halls and arenas. You run laps around the venue, then enter the station area, complete the required work, and head back out on the run. The transition zone between runs and stations, which HYROX calls the Roxzone, is part of your total time, so slow walking between stations costs you minutes.
If you are comparing formats before committing, we broke down how HYROX stacks up against Spartan's indoor race in our DEKA vs HYROX comparison.
The 8 HYROX Stations in Order
The station order never changes. After each 1 kilometer run you hit, in sequence: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, and Wall Balls.
1. SkiErg, 1,000 meters
A full-body pull on the ski ergometer. Long, powerful strokes driven by the lats and hips beat fast arm-only pulling. This station rewards pacing discipline, because burning out here poisons the seven stations behind it.
2. Sled Push, 50 meters
The station that humbles most first-timers. You push a loaded sled down a 12.5 meter lane four times. Stay low, keep your arms locked, and drive with short choppy steps. Our guide to sled training covers how to build this specific kind of leg engine.
3. Sled Pull, 50 meters
Hand over hand rope pulling while staying inside a marked box. Grip and back endurance decide this one. If you do not know where your grip stands today, test yourself with our free grip strength calculator.
4. Burpee Broad Jumps, 80 meters
A burpee followed by a two-footed broad jump, repeated for 80 meters. It looks easy on paper and it is the station where pacing errors show up first.
5. Rowing, 1,000 meters
Back on a machine, and a chance to control your breathing. Smooth, long strokes at a sustainable pace set you up for the carry that follows.
6. Farmers Carry, 200 meters
Two kettlebells, 200 meters, no complaints. Grip, traps, and core do the work. We covered technique and loading in our farmers carry guide.
7. Sandbag Lunges, 100 meters
Walking lunges with a sandbag across your shoulders for 100 meters. The back knee must touch the floor on every rep or the judge will send you back. Legs are already cooked by this point, which is exactly why this station decides so many races.
8. Wall Balls, 100 reps
The finale. One hundred wall ball shots to a target, full squat depth on every rep. Judges no-rep shallow squats and short throws, so train honest reps.
HYROX Weights by Division
Weights are set by division and are identical at every event in a season. A common misconception is that Doubles teams use lighter loads. They do not. Doubles pairs face the same weights as singles athletes in their category and only split the station work, and both partners run every kilometer together.
| Division | Sled Push | Sled Pull | Farmers Carry | Sandbag Lunges | Wall Balls |
|---|---|---|---|---|---|
| Open Women | 102 kg (225 lb) | 78 kg (172 lb) | 2 x 16 kg (35 lb) | 10 kg (22 lb) | 4 kg to 2.7 m |
| Open Men | 152 kg (335 lb) | 103 kg (227 lb) | 2 x 24 kg (53 lb) | 20 kg (44 lb) | 6 kg to 3.0 m |
| Pro Women | 152 kg (335 lb) | 103 kg (227 lb) | 2 x 24 kg (53 lb) | 20 kg (44 lb) | 6 kg to 2.7 m |
| Pro Men | 202 kg (445 lb) | 153 kg (337 lb) | 2 x 32 kg (70 lb) | 30 kg (66 lb) | 9 kg to 3.0 m |
| Doubles (Women / Men / Mixed) | Same as Open | Same as Open | Same as Open | Same as Open | Same as Open, reps split |
Wall Balls are 100 reps in every division. Loads above are from the current official HYROX rulebook, and mixed doubles use the men's Open loads.
Divisions and Key Rules
Most athletes race Open, the standard individual division. Pro runs the same course with heavier loads and is where elite qualification happens. Doubles lets two athletes share station work while running together, and relay teams of four split the whole race. A few rules catch new racers every weekend: the back knee must touch on every lunge step, wall balls must hit the target from a full-depth squat, and you must stay inside the marked zones on both sled stations. Time in the Roxzone counts, so practice moving with purpose when you are tired.
How Do You Train for HYROX?
The race is roughly half running, so a base of easy kilometers matters more than any single station. From there, compromised running, meaning running immediately after heavy station work, is the skill that separates finishers from racers. Our 8-week HYROX training plan for beginners lays out the full progression, and when you are ready to race, our city-by-city guide to HYROX gyms will help you find a place to train the stations on real equipment.
Train the lunges at home
The Skirmish Training Sandbag
Adjustable from 20 to 40 lb, the Skirmish covers race-weight sandbag lunges for every Open division plus carries, cleans, and squats between race days. $89, made in the USA.
Shop now →HYROX FAQ
How many stations does HYROX have?
Eight stations, each preceded by a 1 kilometer run: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls.
How long does a HYROX race take?
Elite athletes finish in under an hour. Most first-time Open athletes should plan on being out there for well over an hour and a half, with big swings depending on sled strength and running base.
Are the weights the same at every HYROX event?
Yes. Within a season, every event worldwide uses identical loads and distances, which is why times are comparable across races and why world rankings exist.
Do Doubles teams lift lighter weights?
No. Doubles pairs face the same station loads as singles athletes in their category. Partners split the reps and meters at each station, but both athletes run all 8 kilometers.
Do I need to qualify to enter?
No qualification is needed for Open or Doubles. You register, pick your division, and race. Elite fields are the exception and require qualifying performances.
