HYROX® stations in order, with weights for every division

What are the fitness race stations, in order?

The stations always come in the same order. You run 1 km, do one station, and repeat that eight times, so you finish with 8 km of running and eight stations. The wall balls are last and end the race. Distances and reps are the same in every division; only the loads change.

1. Run 1, then the SkiErg: 1,000 m.
2. Run 2, then the sled push: 50 m, done as four lengths of 12.5 m.
3. Run 3, then the sled pull: 50 m, again four lengths of 12.5 m.
4. Run 4, then the burpee broad jumps: 80 m.
5. Run 5, then rowing: 1,000 m.
6. Run 6, then the farmers carry: 200 m with a kettlebell in each hand.
7. Run 7, then the sandbag lunges: 100 m.
8. Run 8, then the wall balls: 100 reps, and the finish.

Technique and pacing have their own guides: sled push, sled pull, burpee broad jumps and wall balls. All station guides sit in the stations hub, and the race split calculator turns a goal time into a target for each station.

How heavy are the stations in Open and Pro?

Open women use the lightest loads. Open men and Pro women use the same middle loads, and Pro men use the heaviest. Sled weights include the sled, farmers carry loads are per hand, and the wall-ball target is higher for men. The table shows the loads from our own figures for the 2026/27 season.

What weights do women use in a fitness race?

In the Open category women move 102 kg on the sled push, 78 kg on the sled pull, two 16 kg kettlebells, a 10 kg sandbag and a 4 kg wall ball. Women in Pro use heavier loads, which are the same as the Open men's loads.

• Sled push: 102 kg in Open, 152 kg in Pro, sled included.
• Sled pull: 78 kg in Open, 103 kg in Pro, sled included.
• Farmers carry: two 16 kg kettlebells in Open, two 24 kg in Pro.
• Sandbag lunges: 10 kg in Open, 20 kg in Pro.
• Wall balls: 4 kg in Open, 6 kg in Pro, both thrown to a target 2.7 m high.

The jump from Open to Pro is large on the sleds: 50 kg more on the push and 25 kg more on the pull. If you plan to move up, our recommendation is to test the Pro sled loads in training well before you register, because the sleds are where the step feels biggest.

What weights do doubles and mixed teams use?

Doubles use the same loads as singles, and the two partners share the work at each station. Women's doubles use the women's Open loads. Men's doubles, mixed pairs and Pro women's doubles use the men's Open loads. Pro men's doubles use the heaviest loads.

Both partners run every kilometre together. A relay is different: a team of four, where each member runs two kilometres and does the two matching stations, with women's or men's Open loads. How to divide a station between two people is in the doubles station split guide, and the divisions guide compares the formats.

What happens in the eight 1 km runs between stations?

Each run is about 1,000 m, 8,000 m in total, and that is identical in every division. Depending on the venue a run can be several laps, and the first or last lap can be shorter or longer to make the total come out right. You pass through a transition zone between the run and each station.

• Lanes: if you run 4:00 per km or faster you must use the inside fast lane. Everyone else uses the outer running lane.
• Laps: you count your own laps. A lap screen at the venue is only an aid. Missing a lap adds a time penalty of 3 to 7 minutes, depending on the lap set-up.
• Arches: use the correct entry and exit arch of the transition zone. The wrong one costs 2 minutes each time.
• Legs: you run these kilometres straight after heavy work, so train them that way. The compromised running guide explains how.

How should I train for each station?

Start with the station that costs you the most against your goal time, and practise it on real equipment at least a few times before race day. Each station guide covers technique, pacing and substitutes for a normal gym.

• Sled push: leg drive, pacing and what to do without a sled.
• Sled pull: rope technique, grip and substitutes.
• Burpee broad jumps: the standard, rhythm and breathing.
• Wall balls: target height, set strategy and volume.
• Rules and race day: how reps are counted and what the penalties are is in rules and penalties, and what to expect on the day is in the race day guide.

How do I pick the right weight on race day?

Picking the correct weight is your job, not the crew's. Kettlebells, sandbags and wall balls are colour-coded by division: white for Open women, grey for Open men and Pro women, and black for Pro men. Check the colour against your division before you lift, because the wrong weight can cost you the whole station.

• Sleds: you use the sled and lane the crew assigns you, and the figure in the table includes the sled itself.
• Farmers carry and lunges: you choose the kettlebells or the bag. Carrying or lunging at the wrong weight means repeating the whole station at the right one, or a disqualification if you do not.
• Wall balls: take the ball in your colour and aim at your target height. The target is 2.7 m for women and 3.0 m for men.
• Your wristband: it marks your division and wave, usually in white, grey or black and sometimes with green, so it is a useful second check. The full list of faults is in rules and penalties.