The 8 HYROX stations: order, distances and weights
Every HYROX race is eight 1 km runs, each followed by one of these eight stations, always in this order.
Stations at a glance
| # | Station | Distance / reps | Women Open | Women Pro | Men Open | Men Pro |
|---|---|---|---|---|---|---|
| 1 | SkiErg | 1,000 m | — | — | — | — |
| 2 | Sled push | 50 m (2 × 25 m) | — | — | — | — |
| 3 | Sled pull | 50 m (2 × 25 m) | — | — | — | — |
| 4 | Burpee broad jumps | 80 m | — | — | — | — |
| 5 | Rowing | 1,000 m | — | — | — | — |
| 6 | Farmers carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| 7 | Sandbag lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| 8 | Wall balls | 100 reps | 4 kg | 6 kg | 6 kg | 9 kg |
A 1 km run comes before every station. Sled loads vary by division and sled; check the official HYROX rulebook for the current season's standards.
How to train each station
1. SkiErg — 1,000 m
Long, hip-driven pulls. Settle into a pace you can hold — the first station is where people overcook it.
2. Sled push — 50 m (2 × 25 m)
Low body angle, short fast steps, arms locked. Heavy sled work and leg strength carry over directly.
3. Sled pull — 50 m (2 × 25 m)
Sit back, hand-over-hand, keep the rope tidy. Grip and upper-back endurance decide this one.
4. Burpee broad jumps — 80 m
Find a steady rhythm and jump only as far as you can repeat — it is a long station at the halfway point.
5. Rowing — 1,000 m
Legs, then body, then arms. Use it to control your heart rate before the carries.
6. Farmers carry — 200 m
Tall posture, quick steps, minimise set-downs. Grip fatigue from the sled pull shows up here.
7. Sandbag lunges — 100 m
Bag on the shoulders, back knee touches the floor each rep. Quads are already tired — pace it.
8. Wall balls — 100 reps
Full squat depth and hit the target every rep (3 m for men, 2.7 m for women). Break sets early, not late.
How RoxBuddy trains the stations
- Plans mix run sessions, station sessions and full or partial race simulations in competition order.
- Station loads are prescribed for your division, with heavier-than-race loads for strength work.
- AI Coach Eyes checks wall ball reps against the regulation target height, and counts ski and row strokes, on-device.
- Your Hybrid Threshold shows how much each station slows the run that follows it.
Next: how the training plan is built · race pacing and prep · HYROX FAQ