The 8 HYROX stations explained

A HYROX race consists of 8 km of running alternating with 8 functional stations, always in a fixed order. Knowing what matters technically at each station, and where typical mistakes happen, saves both time and energy. This guide walks you through all 8 stations in sequence.

The order at a glance

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

Between each run and station lies the roxzone, the transition area where the changeover happens. You can read more about that and about pacing strategy for the whole race on our page about good times.

Station 1: SkiErg 1,000 m

Sequence: On the standing SkiErg, athletes cover 1,000 metres by pulling on two handles.

Technique: The movement combines a hip hinge with the arm pull, not just the arms. The core stays stable and the legs actively contribute to power.

Common mistakes: Pulling with the arms alone tires them out far too early. Starting too fast and being unable to sustain the pace over the full 1,000 metres also costs time.

Training: SkiErg intervals (for example 4 to 6 sets of 250 metres with a short break) improve technique and pacing awareness. Without access to a SkiErg, the hip hinge can be practised separately using a cable machine or resistance band.

Station 2: Sled Push 50 m

Sequence: A loaded sled is pushed over 50 metres, usually across several segments with short breathers at the turnaround points.

Technique: A low body position with bent arms, with power coming mainly from the legs rather than the back. Small, forceful steps tend to be more efficient than long strides.

Common mistakes: An upright torso shifts the load onto the shoulders and back instead of the legs. Strides that are too long can cause the sled to stall.

Training: Sled pushes with progressively heavier loads, combined with squats and lunges for the necessary leg strength. Hill sprints with a quick, low stride cadence also help refine the technique.

Station 3: Sled Pull 50 m

Sequence: A sled is pulled in over 50 metres using a rope, hand over hand.

Technique: Lean back with an extended torso, pulling alternately with the back and legs rather than the arms alone.

Common mistakes: Leaning too far forward reduces pulling power. An uneven rhythm between both arms slows the pull.

Training: Cable rows, pull-up variations and dedicated practice of the pulling motion with a lighter sled build both the required strength and the movement pattern.

Station 4: Burpee Broad Jumps 80 m

Sequence: Over 80 metres, a burpee and a broad jump alternate until the distance is covered.

Technique: An economical, not overly high burpee followed by a controlled jump with a stable landing. Finding a rhythm matters more than maximising individual jump distance.

Common mistakes: Starting with overly explosive, energy-draining burpees leads to long breaks later on. Sloppy landings also increase the risk of injury.

Training: Burpee intervals followed by a jump, combined with general jump training and core stability. It helps to find a pace that can be sustained over the full distance.

Station 5: Rowing 1,000 m

Sequence: On the rowing machine, athletes cover 1,000 metres.

Technique: The classic rowing sequence of legs, back, arms on the pull, and the reverse order on the recovery. A clean, even stroke is more efficient than frantic pulling.

Common mistakes: Pulling with the arms alone without engaging the legs, or starting too fast when the pace is hard to sustain after the previous stations.

Training: Regular rowing sessions focused on technique, combined with intervals at race-like intensity. Anyone new to the rowing machine should practise the basic technique separately first.

Station 6: Farmers Carry 200 m

Sequence: Carrying a weight in each hand, athletes cover 200 metres.

Technique: An upright posture, shoulders back and down, core braced. A steady, even pace is usually faster than sprinting with frequent stops to set the weights down.

Common mistakes: Setting the weights down too often costs more time through the pickup than a slightly slower but continuous walk. A forward-leaning torso also places unnecessary strain on the lower back.

Training: Grip strength and core stability are decisive here. Farmers carries with increasing weight and distance, along with dedicated grip training, pay off.

Station 7: Sandbag Lunges 100 m

Sequence: With a sandbag on the shoulders, athletes perform lunges over 100 metres.

Technique: Controlled steps with a clean knee bend, core stable under load. Lunges that are too deep or too rushed increase the risk of stumbling.

Common mistakes: An unstable sandbag that shifts with every step wastes energy. Overly long strides also tire the thighs faster than necessary.

Training: Weighted lunges, general leg strength work and carrying loads on the shoulders to get used to the unfamiliar balance.

Station 8: Wall Balls, 100 reps

Sequence: Holding a medicine ball, athletes squat down and then throw the ball up to a marked target on the wall, for a total of 100 repetitions.

Technique: Power comes from a deep, clean squat, with the legs driving the ball upward rather than the arms doing the throwing alone. A steady rhythm with short sets tends to work better than sprinting through with many breaks.

Common mistakes: Too many reps in a row without a pacing strategy leads to long recovery phases later in the set. A shallow squat also reduces throwing power and increases strain on the arms.

Training: Wall ball intervals done in sets (for example 5 sets of 20 reps), squat variations and shoulder strength work as a complement. Since wall balls come at the very end of the race, it is worth practising them under fatigue too, for instance straight after a run.

Weights by division

The following figures are guidance only. Correct for season 2025/26, check the official rulebook on hyrox.com before your race.

Station	Women Open	Men Open	Women Pro	Men Pro
SkiErg	no added weight	no added weight	no added weight	no added weight
Sled Push	see rulebook	see rulebook	see rulebook	see rulebook
Sled Pull	see rulebook	see rulebook	see rulebook	see rulebook
Burpee Broad Jumps	no added weight	no added weight	no added weight	no added weight
Rowing	no added weight	no added weight	no added weight	no added weight
Farmers Carry	see rulebook	see rulebook	see rulebook	see rulebook
Sandbag Lunges	see rulebook	see rulebook	see rulebook	see rulebook
Wall Balls	see rulebook	see rulebook	see rulebook	see rulebook

How these demands vary across the individual HYROX divisions, and what sets Doubles or Relay apart, is covered on our divisions page. You will also find a suitable 12-week training plan covering all 8 stations.

Once you are ready to take on all 8 stations, check our race calendar for the next HYROX events near you.