Race guide
HYROX Stations and Weights
The eight HYROX stations always appear in the same order, each after a one-kilometre run. This guide lists the 2026/27 Singles distances, repetitions and division weights so you can plan training around the real race demand.
Updated 15 September 2026
Open official rulebookStation count
8 fixed stations
Running
1 km before each station
Total running
8 km
Standards
Season 2026/27
Stations 1–4: control the early race
The opening half starts with 1,000 metres on the SkiErg, followed by the Sled Push, Sled Pull and 80 metres of Burpee Broad Jumps. The early temptation is to attack the ergs and sleds, but these stations can raise breathing rate and load the legs long before the race is decided.
- Use the SkiErg to establish rhythm rather than chase an isolated personal best.
- Practise pushing and pulling on turf because friction changes the perceived sled load.
- Keep burpee jumps repeatable; inconsistent foot placement wastes energy and risks no-reps.
Stations 5–8: protect form under fatigue
The second half contains a 1,000-metre row, 200-metre Farmers Carry, 100-metre Sandbag Lunge and 100 Wall Balls. Grip, trunk position and squat mechanics now matter while fatigue is highest. Breaking sets before technique collapses is usually faster than forcing long, poor-quality sets.
- Row at a rate that lets you leave the machine ready to run, not stagger away from it.
- Train grip and posture together for the carry; putting the kettlebells down to rest is permitted.
- Rehearse planned wall-ball set sizes and short rests before race week.
How to read the official loads
The rulebook lists different prescribed loads for Women Open, Women Pro, Men Open and Men Pro. Sled figures include the sled itself, while Farmers Carry figures are shown per kettlebell. Confirm the division on your registration before using a number as your race standard.
- Confirm your registered division before using the weight table.
- Read sled figures as total weight including the sled.
- Check the newest rulebook because standards may change between seasons.
Movement standards matter
Judges assess completion, range of motion and lane rules, not just effort. The official rulebook covers sled lines, burpee hand and foot positions, lunge knee contact and wall-ball targets. Read those standards before your final training block so every repetition resembles a valid race repetition.
- Train full, visible movement standards when tired.
- Learn where warnings, time penalties and disqualification can apply.
- Use event-specific athlete information for lap counts and venue flow.
2026/27 Singles station table
Loads are taken from the official 2026/27 Singles rulebook. “Including sled” means the stated total includes the sled itself. Women Pro and Men Open share several loads.
| Order | Station | Distance / reps | Women Open | Women Pro / Men Open | Men Pro |
|---|---|---|---|---|---|
| 1 | SkiErg | 1,000 m | Same | Same | Same |
| 2 | Sled Push | 50 m | 102 kg incl. sled | 152 kg incl. sled | 202 kg incl. sled |
| 3 | Sled Pull | 50 m | 78 kg incl. sled | 103 kg incl. sled | 153 kg incl. sled |
| 4 | Burpee Broad Jumps | 80 m | Bodyweight | Bodyweight | Bodyweight |
| 5 | Rowing | 1,000 m | Same | Same | Same |
| 6 | Farmers Carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| 7 | Sandbag Lunges | 100 m | 10 kg | 20 kg | 30 kg |
| 8 | Wall Balls | 100 reps | 4 kg | 6 kg | 9 kg |
Equipment decisions
Compare gear only when it solves a training problem
Use the buying guides to compare fit, race specificity, space and access before following a retailer link. Recommendations remain editorially independent.
HYROX shoes
Compare grip, stability and repeated-run efficiency.
Compare optionsSkiErg machines
Decide whether ownership beats reliable gym access.
Compare optionsRowing machines
Separate race-specific data from home convenience.
Compare optionsAll training gear
Browse the curated equipment and race-kit store.
Compare optionsSome retailer links may be paid links. As an Amazon Associate we earn from qualifying purchases at no extra cost to you.
Questions athletes ask
Frequently asked questions
Are the HYROX stations always in the same order?
Yes. The sequence is fixed: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls, with a one-kilometre run before every station.
Do HYROX Open and Pro run different distances?
No. Singles racers complete eight one-kilometre runs in both Open and Pro. Some station weights differ by division.
Does the sled feel the same at every event?
Not necessarily. The prescribed total weight is standardised, but turf, sled condition and venue layout can change friction and perceived difficulty.
Next useful step
Learn how to train every exercise
See the physical demand, technique priority and practical training focus for all eight station movements.