Reference
Hyrox station standards
Every station, every division - distances, weights (kg and lb), and reps on one page. The format is identical at every Hyrox event worldwide: 8 x 1 km runs, one station between each run, in the order below.
The format
- Total running: 8 x 1 km = 8 km, broken by the 8 stations
- Station order: fixed and identical at every event - SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Row, Farmer's Carry, Sandbag Lunges, Wall Balls
- Divisions: Open (the standard), Pro (heavier loads), Doubles (two athletes share the station work, both run), Relay (teams of 4)
- Doubles and Relay use Open-division loads
All 8 stations
| Station | Distance / reps | Notes |
|---|---|---|
| 1. SkiErg | 1,000 m | Same for every division - the damper and pacing are your only variables. |
| 2. Sled Push | 50 m (4 x 12.5 m) | Total weight including the sled. |
| 3. Sled Pull | 50 m (4 x 12.5 m) | Total weight including the sled. |
| 4. Burpee Broad Jumps | 80 m | Bodyweight only. Jump must start behind where your hands were. |
| 5. Rowing | 1,000 m | Same for every division. |
| 6. Farmer's Carry | 200 m | Weight per hand (kettlebells). |
| 7. Sandbag Lunges | 100 m | Sandbag carried on the back of the shoulders. |
| 8. Wall Balls | 100 reps (75 for Open/Doubles Women) | Ball weight below; target height differs by gender. Rep counts have changed between seasons - confirm for your event. |
Weights by division
kg first, lb underneath. Doubles and Relay race at Open weights.
| Station | Open M | Open W | Pro M | Pro W |
|---|---|---|---|---|
| Sled Push Total weight including the sled | 152 kg 335.1 lb | 102 kg 224.9 lb | 202 kg 445.3 lb | 152 kg 335.1 lb |
| Sled Pull Total weight including the sled | 103 kg 227.1 lb | 78 kg 172.0 lb | 153 kg 337.3 lb | 103 kg 227.1 lb |
| Farmer's Carry Weight per hand (kettlebells) | 24 kg 52.9 lb | 16 kg 35.3 lb | 32 kg 70.5 lb | 24 kg 52.9 lb |
| Sandbag Lunges Sandbag carried on the back of the shoulders | 20 kg 44.1 lb | 10 kg 22.0 lb | 30 kg 66.1 lb | 20 kg 44.1 lb |
| Wall Balls Ball weight below; target height differs by gender | 6 kg 13.2 lb | 4 kg 8.8 lb | 9 kg 19.8 lb | 6 kg 13.2 lb |
Hyrox adjusts standards between seasons (wall-ball reps and target heights have changed before). Always confirm the current rulebook for your event on hyrox.com.
How to train against these standards
The single biggest training mistake is working below race loads and hoping race-day adrenaline covers the gap. It doesn't - the sled at 152 kg on event carpet feels nothing like 100 kg on gym turf. Train the listed weights for your division, log every session, and the standards stop being scary numbers and start being splits you own. Station-by-station technique guides: sled push, sled pull, burpee broad jumps, rowing, farmer's carry, sandbag lunges, and wall balls.
Track your numbers against these standards in the Hyrox Training Logbook - it has a station PR page for every one of the eight.