HYROX Stations

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

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, train at Pace Club.