The 8 HYROX Stations Explained — What Happens on Race Day

HYROX consists of 8km of running broken into eight 1km intervals, with one functional exercise station after each run. The eight stations are fixed, in a specific order, at standardised weights and distances that are identical at every event globally. Here is exactly what each station demands and what it requires from a hybrid athlete on race day.

Station 1 — SkiErg (1000m)

The SkiErg is a cable pull machine that mimics the double-pole motion of cross-country skiing. Athletes complete 1000m on the erg at the start of the race — when the legs are fresh but the cardiovascular system is already engaged from the opening 1km run. Most Open athletes complete the 1000m in 3:30-4:30; competitive athletes target under 3:00. The SkiErg should be performed at a pace sustainable enough to leave running capacity for the seven rounds that follow. Going out too hard on Station 1 is the single most common race-day error.

Station 2 — Sled Push (50m)

The sled push involves pushing a weighted sled 50 metres across a synthetic track surface. Open Men: 102kg. Open Women: 78kg. Pro Men: 152kg. The sled push is the station that most separates hybrid athletes from pure runners — it requires leg-drive power and hip extension output that running alone does not develop. Most athletes complete the 50m in 60-90 seconds; elite athletes target under 45 seconds. Technique: low body angle, short powerful steps, arms locked.

Station 3 — Sled Pull (50m)

The sled pull involves pulling a weighted sled 50 metres using a rope, walking backwards. Open Men: 78kg. Open Women: 56kg. The sled pull demands hip hinge strength and grip endurance. Athletes who train rowing and deadlifts regularly handle the sled pull well. Strategy: steady, controlled — the 50m passes quickly and saving energy here preserves capacity for the later running intervals.

Station 4 — Burpee Broad Jump (80m)

80 metres of burpee broad jumps — each rep involves a full burpee followed by a maximal broad jump forward. Most athletes complete the 80m in 4:00-6:00. Strategy: establish a sustainable rhythm immediately rather than going hard and breaking down. Unbroken burpees at a moderate pace beat periodic fast burpees followed by rests.

Station 5 — Rowing (1000m)

1000m on a Concept2 rowing ergometer. The rowing station rewards athletes with developed pulling strength and aerobic capacity in the arms and back. Open athletes typically complete the 1000m in 3:45-4:30; competitive athletes target sub-3:30. The rowing stroke at HYROX pace should be driven primarily by leg push (approximately 60% of power). Athletes who exclusively train running tend to find this station disproportionately difficult.

Station 6 — Farmers Carry (200m)

200 metres of farmers carry — walking with two heavy kettlebells held at the sides. Open Men: 24kg per hand. Open Women: 16kg per hand. Pro Men: 32kg per hand. The farmers carry demands grip strength, core stability and postural endurance. Most athletes complete the 200m without putting the weights down — training with a continuous carry is important.

Station 7 — Sandbag Lunges (100m)

100 metres of walking lunges carrying a sandbag across the shoulders. Open Men: 20kg. Open Women: 10kg. Pro Men: 30kg. The sandbag lunges are positioned seventh — late enough in the race that quad fatigue from the running and sled work is already significant. This is the station where most athletes lose the most time relative to their training splits. Train sandbag lunges specifically after a run effort, not fresh.

Station 8 — Wall Balls (100 reps)

100 wall ball shots — a squat with a medicine ball thrown to a target on the wall. Open Men: 6kg to a 9ft target. Open Women: 4kg to a 9ft target. Wall balls are the final station — performed when all other fatigue has accumulated. Strategy: sets of 20-25 with 5-10 second rests are more efficient than larger sets with longer breaks. The wall ball rewards athletes who have specifically trained their capacity to squat under cardiovascular fatigue.

The eight HYROX stations, completed once each across 8km of running: that’s the race. Every city, every event, every year — the same format, the same demand, the same finish line. Shop HYROX finisher merch → — UK dispatched, from £34.99.