HYROX Format Explained: Stations, Order & Weights

Quick answer: HYROX uses one fixed format at every event worldwide. You run 1 kilometre, complete one workout station, then repeat that sequence eight times. That adds up to 8 kilometres of running split by eight functional workout stations, always in the same order. A race in Mumbai follows the same basic format as a race in Berlin, making HYROX times comparable across events.

What is HYROX?

HYROX is a fitness race that combines running with functional workouts. It follows a standardised format, so your result in one city can be compared with results from another. Participants can enter different divisions depending on their experience and competition preferences. The mix of steady running and demanding functional work is what gives HYROX its own identity.

If you come from a mixed training background, you may already be familiar with some of the movements. Our CrossFit training guide explains how functional training develops strength, endurance and conditioning.

The HYROX format at a glance

Every HYROX race follows the same sequence: a 1-kilometre run followed by one workout station, repeated eight times. You start with a 1-kilometre run, complete the first station, then head back out for the next kilometre. This continues until you complete all eight runs and eight stations.

The clock runs from the start to your final wall ball. It also includes the time you spend moving between the running course and workout area, which the sport calls the Roxzone. These transitions are part of your overall race time, so moving efficiently between stations can make a difference to your result.

Because the order never changes, you can plan your pace and practise the exact sequence before race day. The total running distance is 8 kilometres, regardless of whether you compete in Open, Pro, Doubles or Relay.

The eight HYROX stations in race order

Here are the eight stations, always completed in this order, with a 1-kilometre run before each one:

1. SkiErg – 1,000 metres: Use the ski machine to pull the handles down repeatedly, working your upper body and core.

2. Sled Push – 50 metres: Push a loaded sled across four 12.5-metre lengths.

3. Sled Pull – 50 metres: Pull the loaded sled towards you using a rope across four 12.5-metre lengths.

4. Burpee Broad Jumps – 80 metres: Perform a burpee and move forward with a broad jump, repeating until you complete the distance.

5. Rowing – 1,000 metres: Complete the required distance on an indoor rowing machine.

6. Farmers Carry – 200 metres: Carry two kettlebells over the prescribed distance.

7. Sandbag Lunges – 100 metres: Complete walking lunges while carrying a sandbag across your shoulders.

8. Wall Balls – 100 reps: Squat with a weighted ball and throw it towards the designated target.

Add the eight runs together and you get the 8-kilometre total. The running is what makes HYROX challenging because you reach each station with tired legs.

The sled push and sled pull are each 50 metres in total, divided into four 12.5-metre lengths. The sled weights listed in the official standards include the weight of the sled itself, not just the plates loaded onto it.

One important detail: all standard Singles divisions complete 100 wall balls. The ball weight and target height vary by division, but the repetition count remains the same.

If you want to understand some of the movements used in HYROX, explore our CrossFit exercises list, which covers functional movements commonly used in strength and conditioning workouts.

Divisions and weights

HYROX runs several divisions, and the running distance and station order stay the same. What changes is the weight used at certain stations. The two main individual divisions are Open and Pro. There are also Doubles and Relay formats, where participants share the workout.

The following are the standard Singles weights for the 2025/26 season:

Note: Sled weights include the sled. All divisions complete 100 wall balls. The wall-ball target height is 2.7 metres for women and 3 metres for men.

The Open division is a suitable starting point for many participants, while Pro is aimed at stronger, more experienced athletes who are ready for heavier loads. Women Pro uses the same standard station weights as Men Open, while Men Pro has the heaviest prescribed loads.

In Doubles, two athletes complete the running sections together and share the workout station work according to the division rules. In Relay, a team of four shares the race. Each team member completes two 1-kilometre runs and two corresponding workout stations.

This means the overall race structure remains recognisable, but the way the work is shared changes depending on the format.

How timing and scoring work

Your result is a single finish time, from the start signal to your final wall ball. There are no points and no rounds. The fastest total time wins within the respective division and age group, and the total includes the transitions through the Roxzone.

Judges watch each station for movement standards, so a repetition that does not meet the required standard may not count. Depending on the rule violation, athletes may receive a time penalty or face disqualification. Missing a running lap or completing stations in the wrong order can also affect the result.

This is why clean movement under fatigue often beats raw speed. A tidy wall-ball set at the end can save more time than sprinting through the early runs.

What is a typical HYROX finish time?

Finish times vary considerably depending on fitness level, division, course conditions and race experience. Many first-timers use their first race as a benchmark rather than focusing on a specific finishing time.

Strong club-level athletes may finish considerably faster, while elite athletes compete at a much higher pace. There is no single finish time that applies to everyone.

Because the format and station order are standardised, your own time becomes a useful score you can track and aim to improve race after race. When comparing results, make sure you compare the same division and race format.

How to train for the HYROX format

The real test of HYROX is running well after a heavy station, so the best training blends running with functional strength work. A base in mixed conditioning helps, which is why many entrants come from a CrossFit background.

If you are building your conditioning without access to a full gym, try these home CrossFit workouts to develop strength and endurance.

For a plan built around the stations themselves, our complete HYROX training guide walks through each movement and explains how to prepare for the race.

A good rule for beginners is to practise the sled and wall balls regularly, since those two stations can be particularly demanding. You should also practise running immediately after strength work, as this helps you become comfortable with the transition from lifting or pushing to running again.

Who is HYROX for?

One of the best things about HYROX is that it suits a wide range of fitness levels. The movements are straightforward to understand, and the different divisions give participants options based on their experience and ability.

You do not need to be an experienced runner or weightlifter to start. You need a combination of running endurance, functional strength and the ability to keep moving under fatigue. Doubles also gives you the option to compete with a partner and share the workout stations.

Beginners who want a structured approach to preparation can follow our HYROX training guide for beginners to understand how to build running capacity and practise the functional movements.

With consistent preparation, beginners can build towards their first race and gradually improve their performance.

Common beginner mistakes to avoid

A few simple errors trip up most first-timers, and knowing them in advance can save you time. The biggest one is starting the runs too fast. The early kilometres feel easy, so people sprint them and then struggle on the sled. A steady, even pace often gives a better overall finish.

The second mistake is skipping sled practice. The sled push and pull feel very different in a real race than they do in a gym, and poor technique here can drain your legs for everything that follows.

The third common slip is letting the wall balls get messy at the end, when you are tired and repetitions start missing the target. Those missed reps do not count and cost you time. Practising wall balls while out of breath can help you prepare for this final station.

Another mistake is ignoring the Roxzone. Transitions are part of your total time, so knowing where to go and moving efficiently between the running course and workout stations can help you avoid unnecessary delays.

Pace the runs, train the sled, practise your wall balls and learn the full station order. These habits can help you perform better than athletes who rely on fitness alone without preparing for the specific HYROX format.

HYROX events in India

HYROX has expanded its presence in India, giving local fitness enthusiasts an opportunity to participate in the international fitness race format.

If you are planning to participate in an Indian event, our HYROX Mumbai 2026 guide covers the event information and race details.

Frequently asked questions

How long is a HYROX race?

A standard HYROX race includes 8 kilometres of running in total, with one 1-kilometre run before each of the eight workout stations. The total race time also includes the transitions through the Roxzone.

Does the HYROX station order ever change?

No. The standard station order remains the same across HYROX events: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls.

What is the difference between Open and Pro?

The overall format, running distance and station order are the same. Pro uses heavier loads at several stations, making it more challenging for athletes with greater strength and competition experience.

Do I need a CrossFit background to try HYROX?

No. You do not need a CrossFit background to participate. However, a combination of running, strength and functional conditioning can help you prepare. Beginners can consider the Open or Doubles division.

How many wall balls are in a HYROX race?

All standard Singles divisions complete 100 wall balls. The ball weight and target height change by division. For example, Women Open uses a 4 kg ball and Men Open uses a 6 kg ball.

What is the Roxzone in HYROX?

The Roxzone is the transition area between the running course and the workout stations. Athletes pass through it during the race, and the time spent there is included in their overall finish time.

How does HYROX Doubles work?

In Doubles, two athletes complete the running sections together and share the workout station work according to the competition rules. The division determines the required weights and standards.

How does HYROX Relay work?

HYROX Relay is a four-person team race. Each team member completes two 1-kilometre runs and two corresponding workout stations. Teams organise their turns according to the official Relay rules.

Summary

To sum up, HYROX is 8 runs of 1 kilometre paired with 8 workout stations, always in the same order. The loads change by division, but the running distance and station sequence stay the same, making results comparable across events. Train your running and strength together, practise the sled and wall balls, and treat your first race as a benchmark to beat.

• 8 runs of 1 km: Each run is paired with one of eight fixed workout stations.

• Eight stations in a fixed order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls.

• Division-specific loads: Open and Pro use different weights, while Doubles and Relay allow athletes to share the workout.

• One overall finish time: Your result includes running, workout stations and Roxzone transitions.