A HYROX race is made up of 50% running and 50% workout stations.
After every 1,000-meter run, athletes complete one of eight functional fitness challenges — making HYROX a consistent test of strength, endurance, and pacing.
HYROX Stations overview
| STATION | DISTANCE | WOMEN'S OPEN | WOMEN'S PRO | MEN'S OPEN | MEN'S PRO |
|---|---|---|---|---|---|
| Running | 1000 m | 8 times | 8 times | 8 times | 8 times |
| SkiErg | 1000 m | 1 time | 1 time | 1 time | 1 time |
| Sled Push | 2 x 25 m | 50 kg102 kg incl. sled | 100 kg152 kg incl. sled | 100 kg152 kg incl. sled | 150 kg202 kg incl. sled |
| Sled Pull | 2 x 25 m | 25 kg78 kg incl. sled | 50 kg103 kg incl. sled | 50 kg103 kg incl. sled | 100 kg153 kg incl. sled |
| Burpees | 80 m | Broad Jump | Broad Jump | Broad Jump | Broad Jump |
| Rowing | 1000 m | 1 time | 1 time | 1 time | 1 time |
| Farmers Carry | 200 m | 2 x 16 kg | 2 x 24 kg | 2 x 24 kg | 2 x 32 kg |
| Lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| Wall Balls | 100 times | 4 kg | 6 kg | 6 kg | 9 kg |
HYROX Station 1: SkiErg
The first HYROX station is where hybrid athletes pull on a HYROX SkiErg machine for 1,000 meters, simulating a double-pole skiing motion using lats, triceps, and core.
- 1,000 meters for all divisions
- First station after the initial 1K run
- Focus: full-body cardio + upper-body endurance
HYROX Station 2: Sled Push
The HYROX Sled Push is the second HYROX station where athletes push a heavy sled over turf, testing leg strength and grit.
- Distance: 2 × 25 m (50 m total)
- Women: Open: 102 kg | Pro: 152 kg
- Men: Open: 152 kg | Pro: 202 kg
HYROX Station 3: Sled Pull
During the competition, the HYROX Sled Pull involves pulling a sled with a long rope, then walking backward to drag it in — a challenge for grip, upper back, and coordination.
- Distance: 2 × 25 m (50 m total)
- Women: Open: 78 kg | Pro: 103 kg
- Men: Open: 103 kg | Pro: 153 kg
HYROX Station 4: Burpee Broad Jumps
Burpee, then a forward jump — repeated for 80 meters. The HYROX Burpee Jumps challenges explosive power and rhythm.
- Distance: 80 meters total
- All divisions do the same
- Movement must be continuous, no steps between jumps
HYROX Station 5: RowErg
The HYROX RowErg station is a full-body 1,000-meter row on the Concept2 machine, demanding power and pacing under fatigue.
- 1,000 meters for all divisions
- Comes mid-race when legs are already tired
HYROX Station 6: Farmers Carry
Athletes carry heavy kettlebells for 200 meters at the HYROX Farmers Carry station. This station challenges grip strength, posture, and stability.
- Distance: 2 × 100 meters (200 m total)
- Women: Open: 2 × 16 kg | Pro: 2 × 24 kg
- Men: Open: 2 × 24 kg | Pro: 2 × 32 kg
HYROX Station 7: Sandbag Lunges
Front rack walking lunges with a sandbag over 100 meters. It’s a quad destroyer that also tests stability.
- Distance: 100 meters
- Women: Open: 10 kg | Pro: 20 kg
- Men: Open: 20 kg | Pro: 30 kg
HYROX Station 8: Wall Balls
The HYROX Wall Balls is the final station of the competition. 100 wall ball shots to a 3-meter target. It’s all about rhythm and mental toughness.
- Reps: 100 for all divisions
- Women: Open: 4 kg | Pro: 6 kg
- Men: Open: 6 kg | Pro: 9 kg
If you want to master every station and race with confidence, come and do your HYROX workout at pace club.
