Station guide
The same course in Las Vegas, London and Hong Kong. Here is every station, in order, with the weights for your division.
Station 1 of 8 · Lats, core, triceps
All divisionsAny damper setting
Coach cue
Hinge at the hips and drive the handles down with your lats, not your arms.
Common mistake
Sprinting the first 250 m. It is the first station and the race is long.
Station 2 of 8 · Quads, glutes, calves
| Open W | Open M | Pro W | Pro M |
|---|---|---|---|
| 102 kg | 152 kg | 152 kg | 202 kg |
Coach cue
Low hips, arms locked, short choppy steps. Keep the sled moving.
Common mistake
Stopping. Restarting a dead sled costs more than a slow, steady push.
Station 3 of 8 · Back, biceps, grip, hamstrings
| Open W | Open M | Pro W | Pro M |
|---|---|---|---|
| 78 kg | 103 kg | 103 kg | 153 kg |
Coach cue
Sit back into the rope and walk it in hand over hand. Use your legs.
Common mistake
Pulling with only the arms. Your grip is gone by the farmers carry.
Station 4 of 8 · Full body, cardio engine
All divisionsBodyweight
Coach cue
Find a rhythm you could hold for five minutes and step up if you need to.
Common mistake
Huge jumps early. Consistent medium jumps are faster overall.
Station 5 of 8 · Legs, back, arms
All divisionsAny damper setting
Coach cue
Legs, body, arms. Long strokes at a lower rate to bring your heart rate down.
Common mistake
Rating too high. Pull hard and slow, not light and fast.
Station 6 of 8 · Grip, traps, core
| Open W | Open M | Pro W | Pro M |
|---|---|---|---|
| 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
Coach cue
Tall posture, quick steps, shoulders packed. Chalk up if allowed.
Common mistake
Putting the kettlebells down. Every pick-up is wasted time.
Station 7 of 8 · Quads, glutes, core
| Open W | Open M | Pro W | Pro M |
|---|---|---|---|
| 10 kg | 20 kg | 20 kg | 30 kg |
Coach cue
Bag high on the shoulders, knee kisses the floor, drive through the front heel.
Common mistake
Rushing and getting no-repped. Clean reps are faster than repeated ones.
Station 8 of 8 · Legs, shoulders, lungs
| Open W | Open M | Pro W | Pro M |
|---|---|---|---|
| 4 kg · 2.7 m target | 6 kg · 3 m target | 6 kg · 2.7 m target | 9 kg · 3 m target |
Coach cue
Break early into planned sets (for example 25s or 20s) and keep rests short.
Common mistake
Going unbroken until failure. Planned sets beat a long stall at rep 60.
Weights per HYROX rulebook standards; sled weights include the sled. Check the current season rulebook before you race.
Weights
| # | Station | Work | Open W | Open M | Pro W | Pro M |
|---|---|---|---|---|---|---|
| 1 | SkiErg | 1,000 m | Any damper setting | Any damper setting | Any damper setting | Any damper setting |
| 2 | Sled Push | 50 m | 102 kg | 152 kg | 152 kg | 202 kg |
| 3 | Sled Pull | 50 m | 78 kg | 103 kg | 103 kg | 153 kg |
| 4 | Burpee Broad Jumps | 80 m | Bodyweight | Bodyweight | Bodyweight | Bodyweight |
| 5 | Rowing | 1,000 m | Any damper setting | Any damper setting | Any damper setting | Any damper setting |
| 6 | Farmers Carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| 7 | Sandbag Lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| 8 | Wall Balls | 100 reps | 4 kg · 2.7 m target | 6 kg · 3 m target | 6 kg · 2.7 m target | 9 kg · 3 m target |
Per HYROX rulebook standards. Sled weights include the sled. Doubles use Open or Pro weights depending on category. Confirm with the current season rulebook.
FAQ
HYROX is an indoor fitness race. Every athlete runs 1 km, completes a workout station, and repeats that eight times. The format and stations are the same at every race worldwide, so times can be compared anywhere.
1. SkiErg (1,000 m), 2. Sled Push (50 m), 3. Sled Pull (50 m), 4. Burpee Broad Jumps (80 m), 5. Rowing (1,000 m), 6. Farmers Carry (200 m), 7. Sandbag Lunges (100 m), 8. Wall Balls (100 reps).
The Roxzone is the transition area between the running track and each station. Time spent there counts toward your finish time, so moving through it quickly matters.
Per HYROX rulebook standards the sled push is 102 kg for Open women, 152 kg for Open men and Pro women, and 202 kg for Pro men, including the sled.
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