HYROX Workouts Explained: The 8 Stations

by Doug Matthews · Published October 14, 2026 · Updated October 14, 2026

HYROX Workouts Explained: The 8 Stations, Exercises, Distances, and Standards

HYROX has become a popular fitness competition because it combines two challenging athletic demands: running and functional strength exercises. Unlike competitions that change their workouts from event to event, HYROX follows a standardized race format. Competitors know which eight workout stations they will face, the order in which they appear, and the running distance separating them.

That consistency makes HYROX appealing to beginners and experienced athletes alike. You can train for the same fundamental challenges regardless of which event you enter, measure your progress over time, and compare performances within the appropriate competitive division.

However, knowing the names of the eight stations is only the beginning. Each exercise places different demands on your body. Some challenge cardiovascular endurance, others require considerable strength, and several become much harder when performed after running and previous workouts. Understanding the movement standards, distances, equipment, and common mistakes can help you prepare more effectively.

This guide explains every HYROX station in its official sequence, including how each exercise works, what makes it challenging, and how to train for it. Whether you are considering your first competition or trying to improve an existing race time, learning these fundamentals can make your preparation more productive.

For a broader introduction to the sport, including event structure, registration considerations, and beginner preparation, start with The Ultimate Beginner’s Guide to HYROX: Events, Workouts, Training, Rules, and How to Get Started.

How the HYROX Race Format Works

A standard HYROX individual race consists of eight 1-kilometer runs alternating with eight workout stations. Competitors complete the prescribed sequence from beginning to end.

The format follows this pattern:

Run 1 kilometer.
Complete the SkiErg.
Run 1 kilometer.
Complete the sled push.
Run 1 kilometer.
Complete the sled pull.
Run 1 kilometer.
Complete the burpee broad jumps.
Run 1 kilometer.
Complete the rowing station.
Run 1 kilometer.
Complete the farmers carry.
Run 1 kilometer.
Complete the sandbag lunges.
Run 1 kilometer.
Complete the wall balls and finish.

That means an individual competitor completes approximately 8 kilometers of running and all eight workout stations. The format does not allow athletes to choose their preferred station order or skip exercises simply because they find them difficult.

The sequence is important because fatigue accumulates throughout the race. A competitor might perform the SkiErg comfortably when fresh but struggle with the final wall balls after running and completing seven previous stations.

HYROX also uses different divisions, and some workout loads or requirements vary according to the category. Doubles, Relay, Pro, and other formats have specific rules that athletes should review before competing. Always consult the current official rulebook for the event and division you enter.

For help understanding those options, read HYROX Divisions Explained: Open, Pro, Doubles, Relay, Age Groups, and What They Mean.

The Eight HYROX Stations at a Glance

The following table summarizes the standard individual race sequence. Distances and repetition counts reflect the established HYROX format; equipment loads and certain requirements depend on the division and season.

Order	Workout station	Standard distance or repetitions	Primary challenge
1	SkiErg	1,000 meters	Cardiovascular endurance and upper-body coordination
2	Sled push	50 meters	Leg strength and force production
3	Sled pull	50 meters	Back, arm, grip, and leg strength
4	Burpee broad jumps	80 meters	Full-body endurance and explosive movement
5	Rowing	1,000 meters	Cardiovascular fitness and full-body efficiency
6	Farmers carry	200 meters	Grip, posture, and loaded walking
7	Sandbag lunges	100 meters	Leg endurance, balance, and trunk stability
8	Wall balls	100 repetitions	Squatting endurance, coordination, and fatigue management

Each station has a different purpose, but none should be viewed in isolation. HYROX rewards athletes who can move efficiently from one task to another while preserving enough energy to continue running.

Station 1: SkiErg — 1,000 Meters

The SkiErg opens the workout sequence after the first 1-kilometer run. It is a machine designed to simulate the pulling motion used in cross-country skiing.

The athlete stands on the platform, grasps the handles, and pulls them downward while coordinating the arms, torso, and hips. The movement is repeated until the monitor registers the required 1,000 meters.

What makes the SkiErg challenging?

The SkiErg can elevate your heart rate quickly, especially if you start too aggressively. Because it appears early in the competition, inexperienced athletes may feel tempted to establish a fast pace and gain time immediately.

The problem is that an unnecessarily hard opening effort can affect the remaining seven stations and seven kilometers of running.

The exercise also requires coordination. Pulling primarily with the arms can cause your shoulders and upper body to fatigue before your cardiovascular system reaches its limit. Effective technique distributes the work across the upper body and trunk while maintaining a controlled rhythm.

How to improve your SkiErg performance

Start by learning to maintain a consistent pace rather than chasing a personal record over a short distance.

Useful training approaches include:

Steady intervals: Complete repeated 250- to 500-meter efforts at a controlled pace.
Longer efforts: Practice 750- to 1,000-meter pieces to become familiar with the full station.
Technique sessions: Focus on coordinated movement, relaxed shoulders, and a repeatable rhythm.
Compromised training: Perform a SkiErg interval after running so you learn to work while your heart rate is already elevated.

Pay attention to the monitor and learn how your pace changes with effort. A sustainable rhythm is often more valuable than an impressive opening split followed by a major slowdown.

Also, familiarize yourself with the machine before race day. The event’s equipment settings and operating instructions should be checked in the applicable rulebook and followed at the venue.

Station 2: Sled Push — 50 Meters

The sled push is one of the most recognizable HYROX stations. Competitors push a weighted sled along a designated lane, completing the prescribed distance through multiple lengths.

In the standard individual format, the distance is 50 meters, commonly divided into four 12.5-meter lengths. Athletes must follow the course markings and complete the required turns correctly.

Why the sled push is so demanding

Unlike running, the sled push requires sustained horizontal force against resistance. The athlete must overcome friction between the sled and the surface while continuing to move it forward.

This can place considerable demands on the quadriceps, glutes, calves, and core. It also raises the heart rate and can make the following run feel unusually difficult.

Sled performance depends on more than raw strength. Surface friction, sled design, body position, foot placement, and the ability to maintain pressure all influence how efficiently an athlete moves the load.

A weight that feels manageable on one training surface may feel substantially harder on another.

Sled-pushing technique

A useful starting point is to establish a stable body position with your hands on the sled handles and your torso angled forward. Keep your trunk braced and take controlled steps while driving through the legs.

Avoid trying to move the sled entirely with short, frantic steps. Instead, find a rhythm that allows you to maintain forward pressure without losing balance.

Your exact hand position may depend on the sled and handle configuration available at your gym. Practice with the equipment you have, but remember that race-day equipment and rules take priority.

How to train for the sled push

Build general leg strength through exercises such as squats, split squats, and step-ups. These movements help develop the muscles used to produce force, although they do not perfectly reproduce sled pushing.

When possible, practice the sled push itself. Start with a load that permits good technique and gradually progress toward the demands of your intended division.

You can also train shorter sled efforts with adequate recovery before progressing to longer distances. The goal is to learn how to maintain force throughout the entire station, not simply to move a heavy sled for a few seconds.

For a deeper look at building the necessary strength, see HYROX Strength Training: How to Get Stronger for Sleds, Carries, Lunges, and Wall Balls.

Station 3: Sled Pull — 50 Meters

The sled pull follows the sled push. Although the equipment is similar, the movement pattern and muscular demands are different.

Competitors pull a weighted sled toward themselves using a rope, working through the marked lane and completing the required distance. The standard individual distance is 50 meters, generally divided into four 12.5-meter lengths.

What muscles does the sled pull use?

The sled pull involves the back, biceps, shoulders, forearms, grip, legs, and core. Athletes need to generate repeated pulling force while controlling their body position and the rope.

The challenge becomes especially noticeable when grip fatigue begins to accumulate. A competitor who can perform a few strong pulls may struggle to maintain the same output across the full distance.

How to pull efficiently

Use a stable stance and establish a rhythm that allows you to pull the rope without losing balance. Depending on the equipment and permitted technique, athletes may use coordinated hand-over-hand pulling and body positioning to bring the sled toward them.

Avoid relying on isolated arm strength alone. Positioning the body to assist the pulling motion can help distribute the work more effectively.

Follow the station’s specific rope-handling and lane rules. The sled must complete the prescribed course, and shortcuts or incomplete lengths can result in penalties.

Training for the sled pull

Useful exercises include rows, pulldowns, pull-ups when appropriate, and grip-strength work. Loaded carries can also improve your ability to maintain control when your hands and forearms are fatigued.

However, general strength exercises cannot completely replace practice with a rope and sled. If your gym has the equipment, include sled pulls in your training plan.

You should also learn to manage effort. Pulling as hard as possible from the first meter may leave your arms and grip exhausted for later stations.

The objective is to complete the full distance with consistent movement and without wasting energy.

Station 4: Burpee Broad Jumps — 80 Meters

Burpee broad jumps combine a burpee-style movement with a forward jump. Competitors travel through a designated lane, repeatedly lowering their bodies toward the floor and jumping forward until they complete the required distance.

This station is often challenging for athletes who are strong in conventional weightlifting but less experienced with repeated bodyweight movements.

How burpee broad jumps work

The movement generally involves lowering the body toward the floor, returning to a standing or supported position as required by the official standard, and performing a broad jump forward.

The athlete repeats the movement and continues progressing down the lane. The 80-meter requirement makes the station a test of repeated effort rather than a single explosive jump.

The official movement standard determines exactly how each repetition must be performed. Athletes should learn the required body position, jump mechanics, landing requirements, and rules governing where the next repetition begins.

Why athletes struggle here

Burpee broad jumps combine several sources of fatigue:

Repeated changes between low and upright body positions.
High cardiovascular demand.
Repeated jumping and landing.
Muscular endurance in the legs and shoulders.
The need to maintain legal movement standards while tired.

Athletes who jump too far early may experience rapidly increasing fatigue. Those who use very short jumps may spend more time completing the distance.

Finding an efficient, repeatable stride length is therefore important.

How to improve

Practice the movement in manageable sets. Focus on a consistent sequence, controlled landings, and a pace you can maintain.

Build general conditioning with burpees, bodyweight squats, and broad jumps. Introduce the complete HYROX-style movement as your technique improves.

Do not ignore the impact involved. If you are new to jumping or have limited experience with repeated floor-based exercises, increase training volume gradually.

The goal is to move continuously without sacrificing the movement standard or exhausting yourself before the next run.

Station 5: Rowing — 1,000 Meters

The rowing station requires competitors to complete 1,000 meters on a rowing ergometer.

Rowing is a full-body exercise that combines leg drive, trunk movement, and arm pulling. It can be an effective cardiovascular workout, but poor technique may cause an athlete to expend considerably more energy than necessary.

Understanding the rowing stroke

An efficient rowing stroke coordinates several actions.

First, the legs drive against the footplates. The torso then opens from a forward position toward a more upright position, and the arms finish the pull. The recovery phase reverses this sequence in a controlled manner.

Beginners sometimes make the mistake of pulling hard with the arms while neglecting leg drive. Others rush the recovery and lose a consistent rhythm.

Good technique allows the larger muscles of the legs to contribute substantially to the work.

Pacing the 1,000-meter row

The row occurs after the burpee broad jumps, so many competitors arrive with an elevated heart rate and tired legs.

That makes the station a test of judgment as well as fitness. You need enough output to complete the distance efficiently without compromising the running segment that follows.

Monitor your split pace and try to maintain a rhythm that matches your conditioning. If your first 250 meters are dramatically faster than the rest, you may have started too aggressively.

Training can include:

Short intervals to develop power and familiarity with the machine.
Moderate intervals to practice repeatable pacing.
Longer rows to build endurance and improve technique.
Rowing after running or burpees to simulate race conditions.

Learn how to adjust the foot straps, understand the monitor, and follow the event’s equipment instructions before race day.

Station 6: Farmers Carry — 200 Meters

The farmers carry requires athletes to walk while holding a heavy implement in each hand, typically kettlebells. The standard individual distance is 200 meters.

The movement appears straightforward, but carrying substantial weight while maintaining posture and grip can become difficult after several previous stations.

What makes the farmers carry difficult?

The main challenges are grip endurance, trunk stability, shoulder positioning, and the ability to walk efficiently under load.

As the hands fatigue, competitors may be tempted to set the weights down repeatedly. Every pause can interrupt momentum and add time.

The carry also tests posture. Excessive leaning, uncontrolled steps, or a collapsing trunk can make the movement less efficient.

How to perform the carry efficiently

Pick up the implements using a controlled movement, stand tall, and brace your trunk. Keep your shoulders stable and walk with deliberate, consistent steps.

Avoid exaggerated strides that make it difficult to maintain balance. The ideal walking speed is one that allows you to move quickly without compromising control.

If you need to put the implements down, do so according to the station rules and resume as efficiently as possible. Practice your grip and pacing so that stopping becomes less necessary over time.

Training for farmers carries

The most direct preparation is to practice loaded carries using appropriate weights and distances.

Start with manageable loads, then gradually increase the challenge. You can also use dead hangs, rows, and other grip-focused exercises to develop supporting strength.

Include some longer carries to build endurance, but avoid turning every training session into a maximal grip test. Your hands and forearms must recover sufficiently to support the rest of your program.

Remember that the required loads differ across divisions. Train with a progression that prepares you for your chosen category rather than automatically copying the heaviest weights you see other athletes use.

Station 7: Sandbag Lunges — 100 Meters

The sandbag lunge station requires competitors to travel 100 meters while performing lunges with a sandbag carried in the prescribed position, generally across the shoulders.

Lunges challenge one leg at a time, making balance, stability, and coordination especially important.

Why sandbag lunges become difficult

The load increases the work required from the quadriceps and glutes. Each repetition requires the athlete to lower the body, control the movement, and return to a standing position before progressing.

Over 100 meters, the cumulative muscular demand can be substantial.

Lunges also become harder after the previous running and stations. Athletes may arrive with fatigued legs and find that their usual stride length or balance has deteriorated.

Learning proper lunge technique

Practice unloaded lunges before adding a sandbag. Learn to control the descent, maintain a stable trunk, and return to a balanced standing position.

Then introduce light external resistance and gradually progress toward longer sets.

The official movement standard determines the required depth, body position, and conditions for a valid repetition. Study those requirements rather than relying solely on what looks acceptable during ordinary gym training.

How to prepare for the 100-meter distance

Build strength with split squats, reverse lunges, and other single-leg exercises. These help develop the muscles and coordination needed for loaded lunging.

For event-specific preparation, practice short sections with a sandbag before attempting the full distance. Gradually increase the amount of work as your technique and recovery improve.

A useful goal is to find a pace that minimizes unnecessary pauses. Moving too quickly can compromise technique, while excessively cautious movement may add avoidable time.

Do not underestimate the station simply because lunges are familiar exercises. Performing them continuously under load after seven kilometers of accumulated race demands is a different challenge from doing a few repetitions in a fresh gym session.

Station 8: Wall Balls — 100 Repetitions

Wall balls are the final HYROX workout station. Athletes perform a squat and throw a medicine ball toward a designated target, then receive the ball and repeat the movement until the required 100 valid repetitions are complete.

This station can be particularly demanding because it comes after the final 1-kilometer run and all seven previous workouts.

How wall balls work

The competitor holds the ball, lowers into the required squat position, and drives upward to throw the ball toward the target. The ball must reach the prescribed target area for the repetition to count.

The athlete catches or retrieves the ball, transitions into the next repetition, and continues until completing the required number.

The event’s official movement standard specifies the acceptable squat depth, target height, and other requirements. Invalid repetitions do not count, so speed without control can become counterproductive.

Why wall balls are a common bottleneck

Wall balls require repeated squatting, throwing, catching, and coordination. The legs and shoulders are already fatigued by the time competitors reach the final station.

A rushed approach can lead to missed targets or incomplete squats. Both can waste energy and extend the time spent at the station.

Some athletes also struggle because they hold their breath, tense their shoulders excessively, or use a ball that is too heavy for their current conditioning.

How to improve wall-ball performance

Begin by mastering the movement with a manageable ball. Practice consistent squat depth, accurate throws, and controlled catches.

Once your technique is reliable, build endurance with sets that gradually increase in size. You can practice breaking 100 repetitions into manageable groups, with brief planned rests if needed.

For example, a beginner might use smaller sets with short rests, while a more experienced competitor may be able to complete larger blocks. Your strategy should reflect your training and the rules of your division.

Practice wall balls after running or other exercises occasionally to understand how fatigue changes your technique. Avoid doing every session at maximum intensity, since recovery is necessary for continued improvement.

Because wall balls finish the race, they deserve specific attention in your preparation. Saving energy for this station is part of an effective overall pacing strategy.

Understanding HYROX Weights and Division Standards

One of the most important things to understand before training for HYROX is that not every competitor uses the same loads.

The SkiErg, rowing, burpee broad jumps, and prescribed station distances follow standardized requirements, while equipment loads and some other standards vary according to the division and competition format.

The following table illustrates the commonly published 2026/27 Singles loads for the main weighted stations. These figures are a reference for individual competition, not a substitute for the official rulebook. Check the current event-specific rules before relying on them.

Station	Women Open	Women Pro	Men Open	Men Pro
Sled push, including sled	102 kg	152 kg	152 kg	202 kg
Sled pull, including sled	78 kg	103 kg	103 kg	153 kg
Farmers carry, each implement	16 kg	24 kg	24 kg	32 kg
Sandbag lunges	10 kg	20 kg	20 kg	30 kg
Wall-ball weight	4 kg	6 kg	6 kg	9 kg

These are published Singles standards for the 2026/27 season, but you should confirm them against the current official HYROX rulebook before your event. Doubles, mixed Doubles, Relay, and other formats have their own requirements; do not assume that a load listed for one format automatically applies to another.

You should also verify target heights, movement standards, equipment settings, lane procedures, and any rule changes. Even a strong athlete can lose time if unfamiliar with the standards for a valid repetition.

The official HYROX Rulebook page provides access to the applicable rules.

How to Train for All Eight HYROX Stations

The best preparation combines general fitness with practice that resembles the actual event. Training only the individual exercises can leave you unprepared for the challenge of running between them.

1. Develop your aerobic base

Running accounts for 8 kilometers of the standard individual race. Build a consistent running routine that matches your current fitness and experience.

Beginners should increase running volume gradually rather than trying to reproduce a full race in their first few sessions.

2. Build functional strength

Strength training can improve your ability to push sleds, pull ropes, carry implements, perform lunges, and complete wall balls.

Prioritize sound technique and progressive loading. Heavy lifting is useful, but it should support the competition rather than leave you too fatigued to run or practice the stations.

3. Practice each station individually

Learn the movements before combining them into demanding workouts. Identify technical weaknesses, practice the required distances, and gradually build your ability to maintain a steady pace.

4. Introduce compromised running

HYROX running is different from running while fresh. The legs may feel heavy after sled work, and your breathing may remain elevated after the SkiErg or burpee broad jumps.

As your conditioning improves, introduce manageable sessions in which you run before or after a station. Start with modest workloads and increase difficulty gradually.

5. Rehearse transitions and pacing

Learn how to leave a station, regain a comfortable running rhythm, and settle into your next effort. Practice choosing a pace that allows you to keep moving rather than repeatedly surging and slowing down.

For a comprehensive approach to the entire preparation process, see How to Train for HYROX: Strength, Running, Endurance, and Functional Fitness.

You can then develop a structured progression using HYROX Training Plan: How to Build a Race-Ready Program From Beginner to Competition.

Common HYROX Station Mistakes to Avoid

Understanding the exercises is only part of the challenge. How you approach each station can make a significant difference to your overall experience.

Starting too fast

Athletes often treat the early stations as opportunities to gain time. But a very aggressive SkiErg, sled push, or row can leave them struggling later.

Aim for a pace you can sustain, particularly in your first race.

Ignoring movement standards

A repetition that does not meet the official requirements may not count. Learn the rules for each station and practice them during training.

Using the wrong loads in training

Practicing with loads that are always too light may leave you unprepared for your division. On the other hand, using excessively heavy weights before your technique is ready can increase injury risk and undermine training consistency.

Progress gradually toward the requirements you expect to face.

Training stations but neglecting running

Strong station performance cannot completely compensate for poor running endurance. Since the standard individual race includes eight kilometers of running, running should remain a central part of your program.

Practicing only when fresh

Some training should focus on individual exercises, but you also need opportunities to experience how your technique and pacing change under fatigue.

Introduce race-specific combinations carefully as your fitness develops.

Neglecting recovery

Hard workouts produce training stress, but improvement depends on recovering from that stress. Adequate sleep, nutrition, hydration, and sensible training progression all contribute to consistent preparation.

How the Eight Stations Fit Into Race Strategy

The stations are connected by the running segments, so the objective is not simply to complete each exercise as quickly as possible.

A competitor who saves a few seconds at the SkiErg but loses much more time during the next run may not benefit from that aggressive opening. Similarly, sprinting through the sled push can be counterproductive if it causes prolonged recovery afterward.

An effective race plan considers the full sequence.

Early race: Establish a controlled rhythm and avoid spending unnecessary energy.
Middle race: Maintain consistency as muscular fatigue begins to accumulate.
Later race: Manage grip, leg fatigue, and breathing while preserving enough control to meet the movement standards.
Final station: Use your remaining energy intelligently to complete the wall balls without accumulating unnecessary no-reps or extended breaks.

The right strategy depends on your strengths and weaknesses. A strong runner may need to conserve more energy during the stations, while an athlete with excellent strength but less running experience may need to prioritize aerobic conditioning.

For a more detailed approach to this topic, read HYROX Running Strategy: How to Pace the 8 Runs Without Burning Out and HYROX Race Strategy: How to Pace Yourself, Manage Transitions, and Finish Strong.

Frequently Asked Questions About HYROX Stations

Are the eight HYROX stations always in the same order?

Yes. The standard HYROX format uses the same eight stations in a prescribed sequence, with a 1-kilometer run before each station. Competitors must follow the required order and complete the prescribed work.

How much running is included in HYROX?

The standard individual format includes eight 1-kilometer runs, totaling 8 kilometers. The running distance remains consistent across the standard individual divisions, although other race formats have their own specific rules.

Which HYROX station is the hardest?

There is no universally hardest station. Sled pushes may challenge athletes with limited lower-body strength, burpee broad jumps can be difficult for athletes with limited conditioning, and wall balls often become challenging because they come at the end of the race.

Your hardest station will depend on your strengths, technique, and training history.

Can beginners complete the HYROX stations?

Yes. Beginners can prepare for HYROX by developing their running endurance, learning the exercises, building strength gradually, and selecting a suitable division. You do not need to master every station immediately, but you should train safely and understand the event requirements before competing.

Do all HYROX divisions use the same weights?

No. Loads differ between certain divisions and competition formats. Pro divisions generally use heavier loads than the corresponding Open categories, and Doubles or Relay requirements may differ from individual rules. Always check the applicable rulebook.

Should I train all eight stations in one workout?

Not necessarily. Beginners can benefit from learning the movements separately before combining them. As conditioning improves, carefully planned station combinations and partial race simulations can help prepare you for the demands of the full event.

How should I prepare for wall balls?

Build squat strength and endurance, practice accurate throws, and learn to maintain consistent movement standards. Gradually increase the number of repetitions you can complete while preserving good technique. Practice with the ball weight and target requirements relevant to your division.

Final Thoughts: Learn the Stations Before Race Day

HYROX combines a predictable sequence of running and functional fitness exercises, but the challenge lies in completing every part of the race efficiently while fatigue builds.

The SkiErg and rowing station test your ability to sustain cardiovascular effort. Sled pushes and pulls demand force production. Burpee broad jumps challenge full-body endurance, while farmers carries, sandbag lunges, and wall balls require strength, coordination, and muscular stamina.

The best way to prepare is to understand the movement standards, train each station progressively, build your running fitness, and practice managing effort across the complete sequence.

Most importantly, do not confuse knowing how an exercise works with being prepared to perform it during a race. Training under appropriate levels of fatigue, learning the rules, and developing a realistic pacing strategy will help you arrive better prepared.

HYROX is demanding, but its standardized format gives you a clear training target. With consistent preparation and a thoughtful approach to all eight stations, you can work toward completing your first event confidently or improving your performance in future competitions.

Sources and rule verification

This article’s race sequence and station standards were gathered from HYROX’s official resources: