HYROX Stations Guide

Every HYROX event worldwide follows an identical format, which is what makes it a true global competition standard. The race structure consists of eight 1km running segments interleaved with the eight functional workout stations listed above, always in the same order.

The total running distance is 8km. Combined with the eight stations, the average athlete covers the equivalent of a half marathon in effort. Running performance accounts for approximately 50% of total race time for most athletes, making it the single most important performance separator in the sport.

The RoxZone is the transition area between each run and station. Elite athletes minimize time here; beginners often lose minutes in transitions. The total RoxZone time is tracked separately in your results and can be a significant area for improvement without any additional training load.

Station Sequence

1. Run 1km → SkiErg 1,000m
2. Run 1km → Sled Push 50m
3. Run 1km → Sled Pull 50m
4. Run 1km → Burpee Broad Jump 80m
5. Run 1km → Rowing 1,000m
6. Run 1km → Farmers Carry 200m
7. Run 1km → Sandbag Lunges 100m
8. Run 1km → Wall Balls 100 reps

Pro vs Open Division Differences

The Pro division uses heavier weights at every weighted station. Women who compete in Pro face the same weights as Men Open. Men Pro face approximately 30-50% more weight than Men Open at most stations. The SkiErg, Rowing, and Burpee Broad Jump stations are identical across all divisions.

Each station is positioned inside a dedicated zone on the venue floor, called the RoxZone. After completing each 1km run, you enter the RoxZone, transition to the station, complete your reps or distance, and then exit back onto the running track for the next kilometer. Transitions within the RoxZone are timed as part of your total race time, not as a separate category -- meaning efficient transitions count toward your finish time.

Equipment and Setup

All equipment at an official HYROX event is standardized. The SkiErg and RowErg are Concept2 machines. The sled is the HYROX-branded frame loaded with bumper plates. Kettlebells, sandbags, and medicine balls conform to HYROX specifications. Athletes do not bring their own equipment -- everything is provided. However, you are permitted to wear gym gloves, and most venues allow chalk for grip-intensive stations like the sled pull and farmers carry.

Division Weight Standards

HYROX uses a fixed weight matrix across all global events. Your division determines the weight at every weighted station. There are four competitive divisions: Women Open, Women Pro, Men Open, and Men Pro. Notably, Women Pro and Men Open share identical weights at every station. Pro athletes face significantly heavier loads -- typically 30 to 50 percent more than their Open counterparts at strength stations.

Age group and doubles divisions exist in parallel. Doubles (two athletes sharing each station) use the same weights as their individual division counterparts. Age group divisions (35+, 40+, 45+ etc.) compete at Open weights. This guide focuses on the four main competitive divisions.

Rules and Judging

Each station has a designated judge who enforces the movement standard. Common judging points include: chest and thighs simultaneously touching the floor on burpees, full arm extension at the top of each wall ball throw, and the seated position being maintained throughout the sled pull. A failed rep must be repeated before moving on. Accumulating no-reps on wall balls or burpees can cost minutes of race time if technique breaks down under fatigue.

The sled pull has one of the strictest rules: athletes must remain seated on the floor for the duration of the station. Standing is a penalizable infraction. Familiarize yourself with the rules for each station before race day -- they are published in full on the official HYROX website and should be reviewed when training if you are approaching your first race.

Training for Multiple Stations

The unique challenge of HYROX is that each station must be completed under accumulating fatigue from all prior stations and runs. A SkiErg time of 4:00 in isolation tells you little about what you will achieve at Station 1 after the first kilometer run. Effective HYROX training requires practicing stations in sequence -- or at minimum, practicing each station after a cardiovascular effort that simulates the fatigue state you will arrive in on race day.

Most HYROX coaches recommend a 12 to 16 week dedicated preparation block leading up to your race. Within that block, one to two full or partial race simulations (completing 3-4 stations in sequence after running) help calibrate your pacing strategy and expose which stations need the most attention. This is especially important for the sled push, sandbag lunges, and wall balls -- the three stations with the widest variance between trained and untrained athletes.