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Hyrox: race format, stations and weights

A Hyrox race is 8 × 1 km runs, each followed by a functional fitness station, always in the same order. Time spent in the Roxzone, the transition area, counts toward your total time. Here are the stations, the Open and Pro weights, and how to read your splits.

The 8 Hyrox stations and weights
StationDistanceOpen (M / W)Pro (M / W)
1. SkiErg1000 m——
2. Sled Push50 m152 kg / 102 kg (incl. sled)202 kg / 152 kg (incl. sled)
3. Sled Pull50 m103 kg / 78 kg (incl. sled)153 kg / 103 kg (incl. sled)
4. Burpee Broad Jumps80 mBodyweightBodyweight
5. Rowing1000 m——
6. Farmers Carry200 m2 × 24 kg / 2 × 16 kg2 × 32 kg / 2 × 24 kg
7. Sandbag Lunges100 m20 kg / 10 kg30 kg / 20 kg
8. Wall Balls100 reps6 kg / 4 kg (3 m / 2.7 m target)9 kg / 6 kg (3 m / 2.7 m target)

Indicative weights (men / women). They can change from one season to the next, so always check the official HYROX rulebook for your season before you train or race.

The Hyrox race format

The format is the same everywhere in the world: run 1 km, hit a station, repeat eight times. The stations always come in this order: SkiErg 1000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls.

Between the running track and every station you pass through the Roxzone. That transition time isn’t a break: it counts toward your total. There are several divisions: Open (standard weights), Pro (heavier weights), Doubles (pairs run together and split the station work) and Relay (teams of four taking turns).

Typical Hyrox finish times

Times vary a lot by division, age group and running ability. As a rough guide, many first-timers finish between 1:20 and 1:45. Competitive age-groupers go sub 1:10, and elite pros finish around 55 to 60 minutes.

For your first race, don’t chase a specific number: chase an even race. Your first time becomes your baseline, and your splits tell you exactly where to improve next time.

Where you lose time in Hyrox

Usually not where you think. The most common time sinks:

  • The Roxzone: a few seconds lost on every transition, times 16 passes, adds up to minutes.
  • Wall balls: at the end of the race on cooked legs, no-reps and breaks pile up fast.
  • Sled push and sled pull: the sled grips the carpet, and poor technique burns a ton of energy.
  • Running pace drop: if your 8th km is far slower than your 1st, you went out too hot.

How to train for Hyrox

Hyrox is a running race first: about 8 km of running, broken up by efforts that spike your heart rate and load your legs. Keep two or three runs a week, including one interval session around your target race pace.

Add compromised running: a 1 km run straight into a station, then straight back into another 1 km. That’s what teaches you to get moving again on heavy legs. Drill station technique too (low body angle on the sled push, grip on the farmers carry, rhythm on wall balls) and do at least one full race simulation a few weeks out.

Why logging every split matters

Your finish time alone tells you almost nothing. Your splits show whether you lost three minutes on wall balls or whether your running fell apart after the sled. Log every run, every station and every Roxzone pass, and you know exactly what to work on.

WOD Tracker logs your total time, net station time, Roxzone time and every single split, then compares your races side by side so you can see where you gained time from one race to the next. The app is not affiliated with HYROX.

FAQ

The 8 stations always come in the same order, each after a 1 km run: SkiErg 1000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1000 m, farmers carry 200 m, sandbag lunges 100 m and finally 100 wall balls.
Typical Open weights (men / women) are: sled push 152 / 102 kg including the sled, sled pull 103 / 78 kg, farmers carry 2 × 24 / 2 × 16 kg, sandbag 20 / 10 kg and wall ball 6 / 4 kg. Check the official rulebook, as weights can change between seasons.
The Roxzone is the transition area between the running track and the stations. You pass through it twice per lap, so 16 times over the race. Time spent there counts toward your total, which is why fast, decisive transitions matter.
As a rough guide, many first-timers finish between 1:20 and 1:45. Competitive age-groupers go under 1:10, and elite pros finish around 55 to 60 minutes. Your time depends mostly on how strong a runner you are, then on how efficiently you move through the stations.

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