HYROX Workout Stations: The Complete Guide to All 8

HYROX has eight workout stations, always completed in the same fixed order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmer’s Carry, Sandbag Lunges, and Wall Balls. Each station follows a 1km run, giving you a race that totals 8km of running and eight functional challenges.

That simplicity is deceptive. Most athletes discover too late that training a station in isolation is nothing like hitting it after 1km at race pace, with tired legs and a heart rate already climbing. HYROX is a dual-demand sport. Every station punishes athletes who haven’t prepared for the combination of running and functional work.

This guide covers everything you need to know about the HYROX workout stations: what they are, the official distances and weights for every division, technique cues, the most common mistakes at each station, and how to build a training approach that actually prepares you for race conditions.

Key Takeaways

• HYROX has 8 fixed workout stations, each preceded by a 1km run, covering 8km total running and 8 functional challenges.
• Weights differ significantly between Open, Pro, and Doubles divisions; training with the wrong load is a common and expensive mistake.
• The SkiErg and Wall Balls cause the most time losses for Open division athletes; prioritise these in training.
• Average Open division finish times are approximately 1:25 for men and 1:35 for women, with first-timers typically finishing between 1:30 and 2:00.
• The single best training habit: always practice stations under fatigue, never fresh.

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What Are the HYROX Workout Stations?

A HYROX race follows a precise structure: 1km run, then 1 workout station, then 1km run, then the next station. You repeat that pattern eight times. The running and functional work are scored as a single combined time, which means your running pace and your station execution are equally important.

The eight workout stations are always in the same order, at every HYROX event worldwide. That standardisation is a deliberate design choice. It means you can train specifically for the race and compare your splits against other athletes across different events and cities.

Between the 1km running course and each workout station is the Roxzone, a transition area that athletes cover on foot. The total Roxzone distance across a race averages around 700 metres. It sounds minor, but at race pace, that’s another few minutes of effort most athletes don’t account for in their preparation.

The key thing to understand about HYROX workout stations is that you never arrive at one fresh. You always hit Station 1 with a 1km run in your legs. You hit Station 8, Wall Balls, after 7km of running and seven preceding stations. That cumulative fatigue is what separates HYROX from a circuit training session.

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All 8 HYROX Workout Stations at a Glance

Here are the 8 HYROX workout stations in race order, with official distances, weights, and targets for the Open division:

Station	Distance / Reps	Open Men	Open Women	Pro Men	Pro Women
1. SkiErg	1,000m	Bodyweight	Bodyweight	Bodyweight	Bodyweight
2. Sled Push	50m	152 kg	102 kg	202 kg	152 kg
3. Sled Pull	50m	103 kg	78 kg	153 kg	103 kg
4. Burpee Broad Jumps	80m	Bodyweight	Bodyweight	Bodyweight	Bodyweight
5. Rowing	1,000m	Bodyweight	Bodyweight	Bodyweight	Bodyweight
6. Farmer’s Carry	200m	2 x 24 kg	2 x 16 kg	2 x 32 kg	2 x 24 kg
7. Sandbag Lunges	100m	20 kg	10 kg	30 kg	20 kg
8. Wall Balls	100 reps	6 kg @ 9 ft	4 kg @ 8 ft	9 kg @ 10 ft	6 kg @ 9 ft

Doubles division weights match Open Individual. In Mixed Doubles, the Open Men’s weight applies at stations where both athletes work simultaneously. For the most authoritative breakdown, the official HYROX 2025/26 rulebook  sets the definitive standard for all divisions.

Train with the correct weight for your division. Many athletes training for Open mistakenly use heavier loads to “prepare for the worst.” Heavier is not better if it changes your movement pattern or slows your rep tempo significantly below race pace.

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Station-by-Station Breakdown

Station 1: SkiErg (1,000m)

The SkiErg opens every HYROX race. You pull two overhead handles down in a continuous motion that mimics the double-pole action of cross-country skiing. The requirement is 1,000 metres on a Concept2 SkiErg.

The technique fundamentals: Initiate every pull with your hips driving back and your torso hinging forward, not with your arms pulling from the shoulders. Think of it as a hip hinge, similar to an RDL. Hands start slightly above eye level, not fully overhead. Arms follow the hinge, they don’t lead it. Exhale on the downstroke, inhale on the recovery.

The most common mistake: Starting too hard. Your heart rate is already elevated from the first 1km run when you step onto the SkiErg. Hammering it at full intensity in the first 200 metres sends your heart rate into the red and creates a debt you’ll be paying back for the next seven stations. Target 80-85% effort. Strong, controlled strokes beat fast, frantic ones every time.

Target time (Open): Men 4:00-5:00, Women 4:30-5:30. If your SkiErg splits are regularly slower than this, it should be a training priority.

Training without equipment: If your gym doesn’t have a SkiErg, a Concept2 BikeErg or rowing machine can replicate the aerobic and upper-body demand. Add double-arm dumbbell swings for the movement pattern.

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Station 2: Sled Push (50m)

You push a heavy sled along a flat track for 50 metres, completed as four lengths of 12.5m. There are no wheels. The sled moves through friction against the floor, which means every centimetre requires deliberate effort and forward momentum.

The technique fundamentals: Keep your body at roughly 45 degrees, back flat, arms fully extended. Drive through your legs, not your upper body. Short, powerful strides are more efficient than long strides with extended contact time. Keep your hips low. Standing upright transfers force upward rather than forward.

The most common mistake: Wearing the wrong footwear. Grip on the sled surface requires traction from your shoes. Minimal or slick-soled shoes lose contact under load, costing you time and energy. Road running shoes perform poorly here. Test your footwear choice on a sled before race day.

Target time (Open): Men 2:30-3:30, Women 2:30-3:30. The sled push is one of the shorter time stations but one of the most physically demanding per metre.

Training without equipment: Heavy goblet squat walks, prowler sprints if available, or paused Bulgarian split squats loaded on the front foot build the specific quad drive needed here.

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Station 3: Sled Pull (50m)

Immediately after the push, athletes pull the sled using a long rope, facing away from the direction of travel, dragging it back across 50 metres. The weight is lighter than the push but the demand shifts to your posterior chain and grip.

The technique fundamentals: Walk backwards with a hip-width stance, hands alternating on the rope with short, strong pulls. Don’t over-reach on the rope, as long reaches create a moment of no force transfer. Keep the rope taut. Engage your lats, not just your biceps.

The most common mistake: Relaxing between the push and pull. Athletes who mentally “finish” the sled push then restart on the pull lose 15-30 seconds they don’t need to. The pull starts immediately. Turn, grab the rope, and go.

Target time (Open): Men 2:30-3:30, Women 2:30-3:30.

Training without equipment: Seated cable rows, bent-over rows, and band pull-aparts replicate the posterior chain and grip demands. Add farmer’s carry to build hand endurance across both sled stations.

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Station 4: Burpee Broad Jumps (80m)

A full burpee followed immediately by a broad jump, repeated until you’ve covered 80 metres. The movement is a squat thrust to the floor, push-up, stand, then jump forward as far as possible and land in a controlled position that feeds directly into the next burpee.

The technique fundamentals: Use the step-up method (stepping one foot up at a time to stand) rather than jumping both feet up together. It looks slower but conserves significantly more energy over 80 metres. On the jump, swing your arms forward aggressively to generate distance and help with landing stability. Think big jumps, not fast repetitions.

The most common mistake: Going too fast early. This station appears in the middle of the race, after two sled stations and a third 1km run. Athletes who sprint the burpee broad jumps often walk the second half. A steady, sustainable rhythm covers 80 metres faster than a blowup-and-crawl approach.

Target time (Open): Men 4:00-6:00, Women 4:30-6:30. High variance here due to individual strengths.

Training without equipment: This station requires no gym equipment. 20-metre sets of burpee broad jumps, practised weekly, give you the aerobic base and movement efficiency to execute them under fatigue on race day.

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Station 5: Rowing (1,000m)

Station 5 is a 1,000m row on a Concept2 rowing machine, and it arrives at the midpoint of the race. You’ve already completed three stations and four 1km runs before you sit down.

The technique fundamentals: Drive through your legs first, then lean back slightly, then draw the handle to your lower ribs. The sequence is legs, body, arms, then reverse it on the recovery. Don’t rush the slide forward. A controlled recovery reduces heart rate, and at Station 5, heart rate management matters more than raw rowing power.

The most common mistake: Ignoring the row in training. Many HYROX athletes are strong runners or gym-based athletes who feel uncomfortable on a rower. Station 5 is 1,000 metres at race effort. Fifteen minutes a week on the rower during your build phase removes this as a weak point.

Target time (Open): Men 3:45-4:30, Women 4:15-5:00.

Take comfort in the fact that the rowing machine seat means a brief, relative recovery for your legs. Use the row to lower your heart rate slightly so you arrive at Station 6 in better shape.

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Station 6: Farmer’s Carry (200m)

Two heavy kettlebells, one in each hand, carried for 200 metres across the race floor. You can set them down as many times as needed. The station tests grip strength, shoulder stability, and core endurance.

The technique fundamentals: Grip the kettlebells with a firm, full-palm hold. Keep your shoulders back and down, chest up. Walk at a steady pace, not a shuffle. Break the 200 metres into manageable segments (e.g., 50m carries with a brief reset) rather than holding to failure and collapsing.

The most common mistake: Ignoring grip endurance in training. Athletes who train their cardio and lower body meticulously often arrive at Station 6 and drop the kettlebells every 20 metres because their forearms give out. Farmers carries, heavy deadlifts, and hanging exercises build grip capacity specifically.

Target time (Open): Men 2:30-3:30, Women 2:30-3:30. Breaking twice is often faster overall than fighting to hold on and slowing your pace.

Training without equipment: Suitcase carries with a loaded duffel bag, or heavy grocery bag carries, replicate the demand with no specialist kit.

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Station 7: Sandbag Lunges (100m)

A sandbag sits across your upper back as you lunge continuously for 100 metres. You can place the sandbag on the floor to rest but not carry it at your side.

The technique fundamentals: Keep the sandbag high across your upper traps and your elbows up. Dropping the elbows compresses your chest and restricts breathing. Take long, controlled strides. Step through to standing fully between each lunge rather than staying low in a continuous squat.

The most common mistake: Not training lunges under load. The sandbag lunge is technically simple but surprisingly demanding over 100 metres when your legs are already carrying eight-plus kilometres of race fatigue. Build to at least 3 x 50m sandbag lunges in your training sessions.

Target time (Open): Men 4:30-6:30, Women 4:30-6:30. This station sees high variability, and poorly conditioned athletes can lose several minutes here.

Emma, a runner training for her first HYROX event in Manchester, skipped sandbag lunges during her twelve-week build because she assumed her half-marathon base would carry her. Race day told a different story. Station 7 took her nearly nine minutes as her legs gave out at the 60-metre mark. In her second race, after eight weeks of deliberate lunge training, she completed it in five and a half minutes. Same base fitness. Very different outcome.

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Station 8: Wall Balls (100 reps)

The final station. A weighted medicine ball is thrown against a marked target on a wall, caught in a squat, and immediately thrown again. You complete 100 repetitions. There are no breaks required, but most athletes take them.

The technique fundamentals: Hold the ball at chest height. Squat deep enough that your hips go below parallel, then drive up explosively and release the ball at shoulder height, letting your legs generate the momentum. Catch the ball on the descent into your next squat, not with straight arms from standing.

The most common mistake: No break strategy. Athletes who try to do all 100 reps unbroken almost always fail at rep 60-70 and end up resting longer in total than if they had planned sets from the start. A planned approach of 25-20-20-20-15, or similar sets with brief rests, often beats unbroken attempts.

Target time (Open): Men 5:00-7:30, Women 6:00-8:30. Wall Balls cause the widest time spread of any station in Open, largely because athletes arrive at Station 8 in very different states of fatigue.

Wall Balls is where your entire race preparation either holds together or falls apart. Athletes who trained for all eight stations under fatigue can execute their break strategy methodically. Those who didn’t often find their legs have nothing left for the drive. Use the Kracey HYROX pace calculator  to build a station-by-station time target so you know exactly what pace you need at Wall Balls to hit your goal finish time.

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How to Train for HYROX Workout Stations

The Principle Most Athletes Miss

Generic HYROX station training treats each movement as an isolated skill. Practise your SkiErg, practise your lunges, practise your wall balls. That’s necessary but not sufficient.

The principle that separates well-prepared athletes from those who blow up is training under fatigue. Every station in HYROX is reached in a tired state. The only way to prepare for that is to replicate it in training. A structured HYROX training plan  integrates station work directly after running blocks, so you practise each movement in the same tired state you’ll face on race day.

Practical application:

• Run 1km at race pace, then immediately step onto the SkiErg for 500-1,000m. Repeat.
• Complete a circuit of two stations back-to-back (e.g., Sled Push into Sled Pull) without rest, or substitute with equivalent movements.
• Do your wall ball sets at the end of a training session, not the beginning.

Which Stations to Prioritise

If you’re training for Open division and have limited time, this is the order we recommend prioritising:

1. Wall Balls: Highest time variance. Most athletes are underprepared for 100 reps under fatigue.
2. Sandbag Lunges: Technically simple but physically demanding over 100 metres with tired legs.
3. SkiErg: Station 1, so sets the tone for your entire race. A bad SkiErg elevates your heart rate for the next seven stations.
4. Sled stations: Require either access to a sled or creative substitution work.
5. Rowing: Often ignored by gym-based athletes. Even 15 minutes per week on a rower closes this gap.
6. Burpee Broad Jumps: High cardiovascular demand but very trainable with no equipment.
7. Farmer’s Carry: Primarily grip and stability. Grip training 2x per week builds adequate capacity.

To get your personalised breakdown of which stations to prioritise based on your fitness level and race date, a personalised HYROX training plan from Kracey  structures your station work alongside your running and strength sessions in a single integrated programme.

Training Without Specialist Equipment

Not everyone has access to a SkiErg, sled, or sandbag. Substitutions that replicate the training stimulus:

Station	No-Equipment Alternative
SkiErg	BikeErg, rowing machine, double-arm dumbbell swings
Sled Push	Loaded barbell pushes along a smooth floor, heavy prowler
Sled Pull	Seated cable rows (heavy), rope pulls if available
Burpee Broad Jumps	No equipment needed
Rowing	Concept2 rower (most gyms), ski machine
Farmer’s Carry	Dumbbell/kettlebell carries, loaded bag carries
Sandbag Lunges	Dumbbell goblet lunges, barbell back lunges
Wall Balls	Dumbbell thrusters, kettlebell thrusters at a wall target

Most PureGyms and David Lloyd clubs in the UK carry at least a rower, wall balls, and kettlebells, which covers the majority of HYROX-specific training without specialist kit. The Concept2 guide to HYROX training on their ergs  is worth reading if the SkiErg or rower is a weak point for you. If you have access to a training zone calculator, use it to build your aerobic base at the right intensity for each session type. The Kracey training zone calculator  gives you heart rate zones for both running and circuit work.

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HYROX Station Pacing Strategy

The single most common error in a first HYROX race is poor pacing across the stations. Here’s what that looks like in practice:

Tom came from a CrossFit background and hit his first HYROX with a 1:15 goal time. He smashed Station 1 SkiErg in 3:45, feeling strong. By Station 4, Burpee Broad Jumps, his heart rate had never recovered from that aggressive opening effort. Stations 5 through 8 each took two to three minutes longer than his target splits. He finished in 1:28, a full thirteen minutes over his goal, despite being technically capable of 1:15 based on his component fitness.

The lesson: your SkiErg effort sets the metabolic tone for the entire race.

Race pacing principles:

Run paces matter more than most athletes realise. Approximately 52% of your total race time is running. Arriving at each station with a heart rate already at 90%+ of maximum means you can never fully recover between efforts. Aim to run the first three 1km segments slightly conservatively, typically 5-10 seconds per km slower than your 10km race pace.

Build your station targets before race day. Use the Kracey HYROX pace calculator  to break your goal time into individual running and station splits. Walking into a race with a time target for each station removes the guesswork that causes athletes to blow up in the first half.

Expect stations 6, 7, and 8 to feel harder than in training. You arrive at Farmer’s Carry having completed six runs and five stations. Any station you trained fresh will feel harder in race conditions. Build that expectation in and budget your energy accordingly.

Wall Balls is where races are won or lost. If you arrive at Station 8 with your break strategy in place and energy in reserve, you gain places. If you arrive already depleted, you can lose five to eight minutes to athletes with similar underlying fitness who paced better.

To predict your realistic finish time based on your current running pace and fitness level, try the HYROX finish time predictor  before your next race.

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FAQ

What are the 8 HYROX workout stations in order?

The 8 HYROX workout stations in race order are: SkiErg (1,000m), Sled Push (50m), Sled Pull (50m), Burpee Broad Jumps (80m), Rowing (1,000m), Farmer’s Carry (200m), Sandbag Lunges (100m), and Wall Balls (100 reps). The order is fixed at every HYROX event worldwide.

How heavy are the HYROX station weights?

Weights differ by division. In Open Men, the Sled Push is 152 kg, Sled Pull is 103 kg, Farmer’s Carry is 2 x 24 kg, Sandbag Lunges are 20 kg, and Wall Balls are 6 kg. Open Women use lighter standards. Pro division athletes use significantly heavier weights. Always check the current official rulebook for your category before training.

Which HYROX station takes the longest?

Wall Balls (100 reps) consistently produces the longest station times for Open division athletes, often ranging from 5 to 8+ minutes. Sandbag Lunges (100m) and SkiErg (1,000m) are also significant time stations. The Sled Push and Sled Pull are shorter in duration but among the most physically demanding.

Can you rest during HYROX workout stations?

Yes. There are no rules requiring you to complete any station continuously. At Wall Balls, Sandbag Lunges, and Farmer’s Carry in particular, a planned break strategy often produces a faster total station time than attempting to go unbroken and failing mid-way through.

How do I train for HYROX stations without a gym membership?

Several stations require no equipment at all: Burpee Broad Jumps can be trained anywhere. SkiErg and Rowing can be simulated with a rowing machine if available. Sled Push and Pull can be substituted with barbell pushes and heavy cable rows. Farmer’s Carry works with any heavy objects, including loaded rucksacks or shopping bags. Wall Balls can be substituted with dumbbell thrusters.

What is the average HYROX time for Open division?

The average finish time for Open Men is approximately 1 hour 25 minutes, and for Open Women approximately 1 hour 35 minutes. First-time HYROX athletes typically finish between 1:30 and 2:00, depending on their running background and station preparation. Use the HYROX finish time predictor  to set a realistic target for your first race.

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Make Every Station Count

Understanding the HYROX workout stations is step one. Training for them intelligently is step two. The athletes who finish significantly faster than their component fitness suggests are almost always the ones who trained stations under fatigue, had a pacing strategy for each station, and knew exactly what split they were targeting before they crossed the start line.

The eight stations are fixed. The weights are fixed. What changes between athletes is preparation quality and race-day execution.

If you’re building towards your first HYROX or chasing a new PB, a personalised training plan ensures your station work, running development, and strength sessions are integrated into a single programme built around your specific race date. Start your personalised HYROX training plan at Kracey  and go into every station knowing exactly what to expect.

For race-day pacing, use the HYROX pace calculator  to break your goal time into individual splits. Know your numbers before the gun goes off.