The 8 Hyrox stations explained (and how to train each one)

Every Hyrox race in the world runs the same eight stations in the same order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls — each one preceded by a 1 km run. Same distances, same weights, same layout, whether you race in Chicago or Hong Kong.

That fixed format is what makes this sport so trainable, and it is why we treat the stations like a syllabus rather than a mystery. Below you will find the Hyrox stations explained one at a time: the official distance or rep count, the weights by division as of the 2026/27 season, where each station usually goes wrong, and the simplest way to rehearse it. Consider this the station-by-station companion to our full guide to Hyrox training at home.

The Hyrox stations in order: how the race works

The structure never changes. You run 1 km, complete a station, run 1 km, complete the next station — eight times through. That is 8 km of total running split into eight equal segments, with the stations always appearing in the same fixed sequence. According to Red Bull's guide to the Hyrox stations, every athlete who finishes a Hyrox anywhere on the planet has covered the same 8 km and the same eight stations at the same distances.

Two structural details matter before we get to the stations themselves:

• The Roxzone. Per Red Bull's Hyrox glossary, the Roxzone is the transition area between the run course and the workout stations — and the clock keeps running as you move through it, so sloppy transitions quietly add minutes to a finish time.
• The spread. According to the Hyrox training guide from STRIDE Fitness, the average finisher comes in at about 90 minutes, while elite athletes finish in roughly 55 to 75. Much of that gap tends to come from the stations and transitions rather than the runs.

The order has a logic to it, too. The heavy sleds come early while you are fresh, the grip-hungry work (farmers carry, sandbag lunges) lands late, and wall balls wait at the very end when everything is already cooked. Pacing the early stations is how you protect the late ones.

Hyrox workout stations at a glance: weights by division

Every loaded station scales by division. As of the 2026/27 season, the official Hyrox rulebook lists the following loads for singles racers, figures also confirmed by Red Bull's Hyrox weights overview:

| Station | Women Open | Men Open | Women Pro | Men Pro | | --- | --- | --- | --- | --- | | Sled push (total, incl. sled) | 102 kg | 152 kg | 152 kg | 202 kg | | Sled pull (total, incl. sled) | 78 kg | 103 kg | 103 kg | 153 kg | | Farmers carry (per hand) | 16 kg | 24 kg | 24 kg | 32 kg | | Sandbag lunges | 10 kg | 20 kg | 20 kg | 30 kg | | Wall balls (ball / target) | 4 kg / 2.70 m | 6 kg / 3.00 m | 6 kg / 2.70 m | 9 kg / 3.00 m |

Two notes on reading the table. First, the sled figures are total system weight — the sled itself plus the plates on it — a convention spelled out in Hello Hyrox's weights guide, so nobody is pushing 152 kg of plates. Second, these are the four core singles categories; we are building a full reference to the official Hyrox weight standards by division, including doubles and relay, so bookmark this page if you race with a partner.

Now, station by station.

Station 1: SkiErg — 1,000 m

The race opens with 1,000 m on the ski ergometer, the same distance for every division per the official rulebook. It looks like an upper-body machine. It is not. The power comes from a repeated hinge: arms reach high, then the trunk crunches down hard while the hands drive the cables past the hips.

Why it matters: it is the first station, and the biggest rookie error is treating it like a sprint. Burn your shoulders and lats here and the sled pull, burpees and wall balls all get slower later.

• A common cue: think "fall and crunch" — let bodyweight and the hinge do the work, with the arms finishing the stroke rather than starting it.
• Pacing: aim for a pace you could hold for twice the distance. Most racers should exit the SkiErg feeling suspiciously fresh.
• At home: no SkiErg? Banded lat pulldowns from a tall kneeling position groove the same hinge-and-pull pattern, and hard rowing intervals build the same engine.

Station 2: Sled push — 50 m

Fifty meters of pushing, run as four lengths of 12.5 m in your lane. As of the 2026/27 season, the rulebook lists total sled weights of 102 kg (Women Open), 152 kg (Men Open and Women Pro) and 202 kg (Men Pro) — and remember, that includes the sled.

This is the station that blows up more races than any other. The load is heavy enough that leg drive collapses if you stand tall and shove with your arms.

• A common cue: low hips, long arms, chest close to the frame — walk the sled with short, punchy steps rather than trying to sprint it.
• Pacing: many experienced racers break each length into one or two pushes with a breath at the turn, rather than grinding to a standstill mid-lane.
• At home: carpet and turf friction vary wildly, so chase effort, not speed. There are sled push and pull alternatives you can do at home — a dead treadmill push (belt off, drive the belt with your legs) is our favorite stand-in, along with steep hill walks under load.

Station 3: Sled pull — 50 m

Same lane, opposite job: 50 m of rope-pulling the sled toward you, again in four 12.5 m lengths. Official totals as of the 2026/27 season: 78 kg (Women Open), 103 kg (Men Open and Women Pro) and 153 kg (Men Pro), sled included.

The catch is that you must stay inside a marked box while you pull, so this becomes a rhythm puzzle: pull rope, shuffle back, pull rope. Grip and low back take the bill.

• A common cue: use your bodyweight — lean back and drive through the legs as you pull, rather than standing upright and arm-hauling.
• The mistake: short, frantic hand-over-hand tugging. Long, full-body pulls move more rope per heartbeat.
• At home: heavy backwards drags with a loaded duffel on a towel, or thick-band rows for high reps, cover the pattern and the grip demand.

Station 4: Burpee broad jumps — 80 m

Eighty meters of burpee broad jumps, which most racers agree is the format's honesty test. Chest to the floor, stand, then jump forward — and repeat until the 80 m lane is done. According to Centr's station guide and the official rulebook, judges check that the chest clearly touches the floor each rep, that both feet take off and land together on every jump, and that your hands are placed no more than 30 cm in front of your toes when you start the next rep.

There is no load to blame here. It is pure repeat power under a high heart rate.

• A common cue: per Rox Lyfe's burpee broad jumps guide, stepping the feet in and out (rather than snapping them) is permitted — and over 80 m it is often faster because it saves the quads.
• Pacing: aim for a metronome — an even, boring rhythm beats bursts and gasping stalls.
• At home: this is the easiest station to rehearse anywhere. Mark 10 m in a driveway or hallway strip and practice 4-8 lengths at race rhythm.

Station 5: Rowing — 1,000 m

Halfway through the race, you sit down — which sounds like mercy and is actually a trap. The row is 1,000 m for all divisions per the rulebook, and it arrives directly after the burpee broad jumps have spiked your heart rate.

• Why it matters: this is the one station where you can genuinely recover while still scoring. Rowing slightly conservatively here often buys back more time in the second half than it costs on the split.
• A common cue: legs, then body, then arms — and reverse on the way back. Aim for long strokes at a controlled rate instead of fast, shallow ones.
• Pacing: a widely used approach is to row near the pace of your comfortable 2,000 m effort rather than racing the 1,000 m.
• At home: any rowing machine covers this directly. No rower? Kettlebell swings paired with fast bodyweight squats approximate the hinge-drive rhythm, though nothing replaces real meters.

Station 6: Farmers carry — 200 m

Two hundred meters carrying a kettlebell in each hand: 2 x 16 kg (Women Open), 2 x 24 kg (Men Open and Women Pro) and 2 x 32 kg (Men Pro), per the official standards for the 2026/27 season as summarized in Puma's division guide.

On paper it is the simplest station. In practice it is a grip-and-posture tax collected late in the race, right when your forearms are already fried from the sled pull.

• A common cue: tall posture, shoulders packed down, quick short steps — the goal is to walk fast, not to stroll.
• The mistake: setting the bells down casually. Every drop costs seconds and makes the next pick-up harder.
• At home: load a pair of dumbbells or water-filled jerry cans and walk laps of the block. Aim to build toward unbroken 200 m efforts at race weight.

Station 7: Sandbag lunges — 100 m

One hundred meters of walking lunges with a sandbag on your shoulders: 10 kg (Women Open), 20 kg (Men Open and Women Pro) and 30 kg (Men Pro) as of the 2026/27 season. The trailing knee touches the floor on each rep, and racers describe this as the station where quads officially file their resignation.

• Why it matters: it sits second-to-last, and whatever it takes out of your legs, wall balls will find. Racers who rehearse long lunge distances in training tend to lose far less time here.
• A common cue: short-ish steps, torso proud, and a brief stand-tall pause between reps to let the legs share the load — aim for continuous movement over hero strides.
• At home: a loaded backpack or a garden sandbag works. Build lunge distance gradually across weeks, because 100 m unbroken is a genuinely long set for most first-timers.

Station 8: Wall balls — 100 reps

The finish line hides behind 100 wall ball reps. According to Rox Lyfe's wall balls guide, all singles divisions complete 100 reps, with ball weights of 4 kg (Women Open), 6 kg (Men Open and Women Pro) and 9 kg (Men Pro); the official rulebook sets the targets at 2.70 m for women and 3.00 m for men. A judge counts every rep: squat to depth, throw, hit the target.

• Why it matters: it is the last station, so it is contested on empty legs and a sky-high heart rate. No-repped throws — misses that do not count — are the cruelest way to lose a finish time.
• A common cue: catch the ball high and ride it straight into the next squat, breathing on the way down.
• Pacing: planned break sets (for example, aiming for steady sets of 15-25 with two or three breaths between) usually beat one heroic set that ends in a long stare at the wall.
• At home: mark a target on a wall with tape at your division height and use a soft medicine ball. No ball? Dumbbell thrusters build the same squat-to-press engine.

How to practice the Hyrox exercises at home

You do not need a competition floor to train this race. Our rule of thumb: rehearse the patterns weekly, and the race format occasionally.

• Pair stations with runs. The defining skill of Hyrox is working while pre-fatigued, so attach a fast 400-800 m run before your station practice rather than training everything fresh.
• Prioritize the deciders. Sled push, sandbag lunges and wall balls punish the unprepared hardest, so give them the most rehearsal — substitutes included.
• Practice transitions. Set your equipment 20-30 m from your run turnaround and treat the walk between as part of the workout, exactly like the Roxzone.
• Follow a progression. Random hard sessions plateau fast; a beginner Hyrox training plan that alternates running blocks and station blocks across the week will get you to the start line in far better shape than ad-hoc suffering.

The bottom line

Hyrox is eight known jobs, in a known order, at known weights — SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, wall balls, each behind a 1 km run. That predictability is a gift: every one of these stations can be rehearsed, substituted or approximated with basic equipment, and the racers who treat the list as a checklist improve fastest. Start with the stations that scare you, pace the ones that do not, and when you are ready to turn station practice into a full weekly program, preparing for a Hyrox race at home is where we would begin.