The 8 HYROX Stations Explained: Weights, Distances, and Technique

A HYROX race is the same sequence repeated eight times: 1 km run, followed by a functional station. At the end of the eighth station, you will have run 8 km and completed 8 grueling efforts in between. The entire event is timed, judged, and typically completed in 60 to 110 minutes, depending on your fitness level.

The format is the same worldwide: Paris, Stockholm, Las Vegas, Singapore. What changes is the scenery and your time. Here is each station, in exact order, with the official 2026 weights and distances.

The Format in Brief

You always run on the same loop (a rectangle in the exhibition hall), transitioning through the Roxzone between the run and the station. A judge validates each rep; a "no rep" requires you to restart.

The 8 Stations in Order

Station 1 — SkiErg (1,000 m)

The SkiErg simulates the movement of cross-country ski poles. You stand, pulling two handles towards the floor to generate resistance.

• Distance: 1,000 m (men and women)
• Dominant Muscles: lats, triceps, core, hamstrings
• Average Time: 4 to 5 min
• Beginner's Mistake: starting with only arms. Power comes from hip flexion + body weight descending, not just the arms.

This is the 1st station. You finish your 1 km feeling confident, you push hard, and you destroy your triceps for the remaining 7 km. Pace yourself.

Station 2 — Sled Push (50 m)

You push a weighted sled for 50 meters in a straight line. Low stance, flat back, legs pushing.

• Distance: 50 m
• Load: 152 kg (Open men), 102 kg (Open women), 202 kg (Pro men), 152 kg (Pro women), sled + weight
• Average Time: 1 to 3 min depending on floor condition and level
• Dominant Muscles: quadriceps, glutes, calves, core
• Beginner's Mistake: standing too tall. The lower you are, the more the push goes into the floor and not your lower back.

The station that makes a mockery of many. Many large individuals crumble here because they don't know how to push low.

Station 3 — Sled Pull (50 m)

Same sled, you pull it towards you with a rope. You pull for 25m by hand, then walk to the sled, bring it back to the starting point, and start again. 50 m total.

• Distance: 50 m
• Load: 103 kg (Open men), 78 kg (Open women)
• Average Time: 2 to 4 min
• Dominant Muscles: lats, biceps, hamstrings, core
• Beginner's Mistake: pulling with straight arms. You should sit low, heels on the ground, and pull like a rower, not in a tug-of-war.

Station 4 — Burpee Broad Jumps (80 m)

Classic burpee + broad jump. You perform the sequence for 80 m. Each burpee + jump covers approximately 1 to 1.5 m, so expect 50 to 80 reps.

• Distance: 80 m
• Load: bodyweight
• Average Time: 5 to 8 min
• Dominant Muscles: full body + cardio
• Beginner's Mistake: not bringing feet to hands after the burpee. Without this, the jump is ineffective. And don't forget that the chest must touch the ground — otherwise, it's a "no rep."

Everyone hates this station. Heart rate hits its peak here.

Station 5 — Rowing (1,000 m)

Standard Concept2 Rower, 1,000 m.

• Distance: 1,000 m (men and women)
• Average Time: 3 min 30 to 4 min 30
• Dominant Muscles: lats, hamstrings, glutes, core
• Beginner's Mistake: pulling with arms before legs have finished pushing. The sequence is legs → back → arms, in that order, with each stroke.

This is where many experience The Wall — where the body breaks down. You're halfway through the race, you've already run 4 km, you're sitting down for the first time, and everything catches up to you.

Station 6 — Farmers Carry (200 m)

You carry two kettlebells, one in each hand, for a 200 m loop.

• Distance: 200 m
• Load: 2 × 24 kg (Open men), 2 × 16 kg (Open women), 2 × 32 kg (Pro men), 2 × 24 kg (Pro women)
• Average Time: 1 min 30 to 3 min
• Dominant Muscles: forearms, traps, core, legs
• Beginner's Mistake: putting the kettlebells down. If you drop them, you must restart the segment. Technique = tight grip, low shoulders, strides not too short or too long.

A station that seems simple on paper. By the 6th station, your hands are screaming.

Station 7 — Sandbag Lunges (100 m)

Weighted lunges with a sandbag on your shoulders, for 100 m. Back knee to the ground with each lunge.

• Distance: 100 m
• Load: 20 kg (Open men), 10 kg (Open women), 30 kg (Pro men), 20 kg (Pro women)
• Average Time: 4 to 7 min
• Dominant Muscles: quadriceps, glutes, core, hamstrings
• Beginner's Mistake: not touching the ground with the back knee → "no rep." And trying to take big lunges: you will burn out your quads. Small, controlled strides.

Station 7. Everyone dies here. No exceptions. This is when your mental toughness makes the difference.

Station 8 — Wall Balls (100 reps men / 75 reps women)

Full squat with a weighted ball, thrown to a target overhead (3.05 m men / 2.75 m women). The ball must hit the target, and you must catch it without it touching the ground.

• Load: 9 kg (Open men), 6 kg (Open women), 14 kg (Pro men), 9 kg (Pro women)
• Reps: 100 (men), 75 (women)
• Average Time: 6 to 12 min
• Dominant Muscles: quadriceps, glutes, shoulders, triceps, cardio
• Beginner's Mistake: not squatting low enough (hip crease below knee required) → "no rep" cascade. And pushing the ball with arms instead of using the momentum from the squat.

This is the final station. You finish with 100 wall balls when your legs are gone. It's almost mythological in the HYROX community.

Summary Table

Format Variations

• Open: the standard category, open to everyone
• Pro: increased weights (sled, kettlebell, sandbag, wall ball), for serious competitors
• Doubles: team of 2, you alternate stations and running (each person runs 4 km)
• Pro Doubles: team of 2 + Pro weights
• Relay: team of 4, stations divided

For your first race, Open individual or Doubles is the obvious choice. Pro comes when you're looking for a new challenge.

The 5 Beginner Mistakes to Avoid

1. Starting too fast on the first km — you'll enter the station with too high a heart rate. Start 15-20 sec/km slower than your target pace.
2. Underestimating the run — half the race is running. If you run poorly, you won't finish. Aim for 60% of your training on running, not just the stations.
3. Poor wall ball technique — this is where you lose 5 minutes on "no reps" if you haven't practiced deep squats with the ball.
4. Underestimating the transition (Roxzone) — slow down on entry, attack the station immediately, exit quickly. 30 seconds saved per transition × 8 = 4 minutes on the final time.
5. Not testing your shoes before race day — the HYROX floor is smooth, the sandbag slides, the sled push requires grip. See our HYROX shoe guide.

What's Next?

If you're tackling your first HYROX, read our complete preparation guide and our 8-week beginner program.

For equipment, everything is in the HYROX equipment guide.

HybridDept makes merch for those who cross the finish line. Finisher drops per race, insider drops, permanent collection. See the collection.

To go further

• Sled Push: Technique
• Wall Ball: Perfect Technique
• Training for HYROX (hub)
• Tee Technique Performance