HYROX Stations in Order

The HYROX stations in order

Every race has the same eight stations in the same order, and a 1 km run comes before each one. Distances and reps are the same in every division. Only the weights change.

The exact weight for each division is on the HYROX weights page.

HYROX distances

One race is 8 km of running (4.97 miles) and 2,480 m of work on the stations, plus 100 wall balls. The rulebook counts the Roxzone, the area between the run course and the stations, as a separate part of the course and gives no distance for it.

The rulebook describes the sled lane as 12.5 m long and covered four times. HYROX’s own race page words the same 50 m as 2 × 25 m.

How it works

The race starts with a run, not a station. You run 1 km, go into the Roxzone, do the first station, and head back out for the next run. That repeats eight times, and after the last station, the wall balls, you go to the finish. Racers start in waves, for example every 10 minutes, with others from the same division.

How many laps make up each 1 km depends on the venue, and counting them is the racer’s job. On the run course, racers moving at 4:00 per km or faster take the inside lane.

The calculator shows your own part of the race. In the Open and Pro divisions that is all of it. In doubles you run every kilometer and share the stations. In a relay you take two of the eight legs.

The formula

running  = 8 × 1 km = 8 km
stations = 1,000 + 50 + 50 + 80
         + 1,000 + 200 + 100 m
         = 2,480 m + 100 wall balls

doubles  = every run + your share
           of each station
relay    = 2 runs + 2 stations each

Worked example

Two partners enter Mixed Doubles and plan to split every station in half.

1. Both run all eight runs together: 8 × 1 km = 8 km each, which is 4.97 miles.
2. Each does half of every station: 500 m of SkiErg, 25 m of sled push, 25 m of sled pull, 40 m of burpee broad jumps, 500 m of rowing, 100 m of farmers carry, 50 m of sandbag lunges, and 50 wall balls.
3. That is 1,240 m of station work each, half of the 2,480 m a solo racer does.

In a relay, a member who takes legs 1 and 5 runs 2 km and does the SkiErg and rowing.

The HYROX exercises, one by one

1. SkiErg, 1,000 m

A standing pull on a ski machine until the monitor reads 1,000 m. Both feet stay on the machine’s base plate. You may jump as you pull, as long as you land back on the plate. The damper is set to 6 and you can change it.

2. Sled push, 50 m

You push a loaded sled along a 12.5 m lane four times. The whole sled has to cross the line at the end of the lane before you turn.

3. Sled pull, 50 m

You pull the sled toward you with a rope, standing inside a marked box at the end of the lane. When the sled has crossed the line you go to the other end and pull it back, four lengths in all. Sitting or kneeling to pull is not allowed.

4. Burpee broad jumps, 80 m

Chest to the floor, back up, then a jump forward with both feet together, repeated for 80 m. You choose how long each jump is. Your hands go down no more than 30 cm in front of your toes, and your feet may be at most 5 cm apart front to back when you take off and land.

5. Rowing, 1,000 m

One kilometer on a rowing machine, with the damper set to 6 at the start. You can pause, but you stay on the seat until a judge confirms the distance.

6. Farmers carry, 200 m

You carry two kettlebells with straight arms by your sides. You can put them down to rest as long as they do not move forward when you do, and they go back in their box with the handles up at the end.

7. Sandbag lunges, 100 m

Walking lunges with a sandbag across both shoulders. The back knee touches the floor on every lunge, you stand up fully after each one, and the legs alternate. Taking the bag off your shoulders to rest costs 15 seconds each time.

8. Wall balls, 100 reps

Squat with the ball until your hips are below your knees, then throw it to hit the target on the rig. A throw that misses, or a squat that is too shallow, is a no rep and does not count. This is the last station: after 100 valid reps you go to the finish.

What the Roxzone is

Roxzone is HYROX’s name for the area between the run course and the workout stations. At the end of each run you come into it through an arch marked IN, go to your station, and afterwards leave through an arch marked OUT to start the next run. Using the wrong arch costs 2 minutes each time.

The official results list the time you spend there as its own split, called Roxzone Time. It is the time between coming in and starting your station, and between finishing the station and going back out, added up over the whole race. It is not part of your run splits or your station splits, which is why the HYROX pace calculator asks for it separately.

How HYROX doubles works

A doubles team is two people: two women, two men, or one of each in Mixed Doubles. Both partners run every one of the eight runs together. If one runs ahead the team gets a 1 minute penalty, and more than 3 of those puts the team out of the ranking.

At the stations one partner works while the other rests on their feet, and they swap whenever they like. The rulebook calls this “you go, I go”. How the work is split is up to the team: it can be half each or anything else. Both partners go into and out of each station together, and the team’s time is taken when the second partner crosses the finish line.

There are five doubles divisions: Doubles Women, Doubles Men, Mixed Doubles, Pro Doubles Women and Pro Doubles Men. The age group is set by the partners’ average age.

How the HYROX relay works

A relay team has four members: all women, all men, or two women and two men in Mixed Relay. Each member runs two of the 1 km runs and does the station after each, so between them the team covers one full race. Only one member races at a time.

The team decides who takes which legs. One member can do two legs back to back, or the legs can be spread out. Changeovers happen in the Transition Zone with a high five. When the last member is on the wall balls, the other three join them at the station and all four cross the finish line together.

The relay has no Pro division. Its age groups are under 40 and 40+, by the average age of the four.

The main HYROX rules

The runs and stations have to be done in order, with the timing chip on your ankle, and every station has to be finished. These are the time penalties the rulebook lists.

Penalties can be added for up to 48 hours after the event. More rules from the rulebook:

• Headphones, phones, earplugs and cameras are not allowed on the course.
• Only chalk supplied at the event may be used, and only at the sled pull and the farmers carry.
• Knee sleeves, gloves, a lifting belt and a hydration pack are allowed, if you carry them from start to finish.
• Food and drink may only come from the aid stations or from what you carry yourself.
• Racers must be at least 16 years old on race day.

The full rules, including the Adaptive divisions, which have a rulebook of their own, are on the rulebook page on hyrox.com.

Questions

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Sources

1. HYROX. Rulebook Single, season 26/27. English PDF dated 14 September 2026, read 4 October 2026.
2. HYROX. Rulebook Doubles, season 26/27. English PDF dated 14 September 2026, read 4 October 2026.
3. HYROX. Rulebook Relay, season 26/27. English PDF dated 14 September 2026, read 4 October 2026.
4. HYROX. The Fitness Race: race format, divisions, weights, distances and repetitions.
5. HYROX. Results and rankings: each racer’s splits, including Roxzone Time, Run Total and Best Run Lap.
6. HYROX. Rulebooks: the download page for the current rulebooks.