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HYROXEight 1 km runs, eight stations, the same race everywhere. · 3 min read · Updated October 1, 2026
How we made this guide: we built it from the research below and checked every number against it: HYROX official race format; Brandt et al., HYROX physiology study (2025); Rappelt et al., seven seasons of PRO and ELITE results (2026); Gutiérrez-Hellín et al., HYScience pacing study (2026).
If HYROX keeps showing up in your feed and you’re not sure what it actually is, here’s the whole race in one page.
According to HYROX (the official race page), you run 1 km, then complete one functional workout station, and repeat that eight times. Races are held indoors, and the format is the same at every event around the world. Details can change, so check the official page for your event.
| # | Station (after each 1 km run) | Distance or reps | Women (Open) | Men (Open) |
|---|---|---|---|---|
| 1 | SkiErg | 1,000 m | — | — |
| 2 | Sled push | 2 × 25 m | 102 kg | 152 kg |
| 3 | Sled pull | 2 × 25 m | 78 kg | 103 kg |
| 4 | Burpee broad jumps | 80 m | — | — |
| 5 | Rowing | 1,000 m | — | — |
| 6 | Farmers carry | 200 m | 2 × 16 kg | 2 × 24 kg |
| 7 | Sandbag lunges | 100 m | 10 kg | 20 kg |
| 8 | Wall balls | 100 reps | 4 kg | 6 kg |
From the official race page. Sled weights include the sled. Stations with no load listed use the machine or your body weight.
The stations and distances stay the same; the weights change by division:
| Station | Women | Women Pro | Men | Men Pro |
|---|---|---|---|---|
| Sled push | 102 kg | 152 kg | 152 kg | 202 kg |
| Sled pull | 78 kg | 103 kg | 103 kg | 153 kg |
| Farmers carry | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag lunges | 10 kg | 20 kg | 20 kg | 30 kg |
| Wall balls | 4 kg | 6 kg | 6 kg | 9 kg |
Check the official page for your event before race day, since details can change.
We couldn’t find a verified average for the Open divisions as a whole, so treat these as reference points, not targets.
It’s more of a running race than it looks. In the Brandt study, running took about 51 of the 86.5 minutes and heart rate stayed in the “very hard” zone (90–100% of max) for about 80% of the race. Across seven seasons of PRO and ELITE results, running made up about half of race time (Rappelt et al.). The last station, wall balls, was the hardest point of the race by heart rate, blood lactate and how hard it felt.
HYROX training mixes runs, lifts and station practice. We built My Track Record so each session is one spoken sentence, so the whole block is on record.
General information for healthy adults, not medical advice. If you’re new to running or lifting, build up gradually and learn the movements with a qualified coach.