HYROX Race Format

Understand every station, standard weights, and division rules. Select your division below to see the specific requirements for your race.

The standard division. Challenging but accessible weights for most fitness levels.

Preceded by 1km Run

1. SkiErg

1000m on the SkiErg. This first station sets the tone for your race, targeting your arms, shoulders, and core while engaging your lower body for a complete full-body workout. When executed efficiently, it becomes a powerful full-body movement that tests both strength and endurance.

ArmsShouldersCoreLower Body

Preceded by 1km Run

2. Sled Push

50m sled push. A true test of lower body power and technique, this station demands proper preparation and the right footwear. The movement primarily targets your posterior chain, core, and anterior thigh muscles, making it a crucial station for overall race performance.

Lower BodyPosterior ChainCoreAnterior Thigh

Options

Men152kg (incl. sled)

Women102kg (incl. sled)

Preceded by 1km Run

3. Sled Pull

50m sled pull. This station puts your entire body to work, with a special focus on your glutes, back, biceps, and trunk muscles. The combination of pulling and backward movement creates a unique challenge that tests both strength and coordination.

GlutesBackBicepsTrunk

Options

Men103kg (incl. sled)

Women78kg (incl. sled)

Preceded by 1km Run

4. Burpee Broad Jump

80m burpee broad jump. A classic movement that combines explosive power with endurance, this station has been challenging athletes since 1939. While initially intimidating, many athletes come to appreciate its full-body benefits and the rhythm it brings to their race.

Full BodyCardiovascular

Preceded by 1km Run

5. Rowing

1000m rowing. As the second ergometer in the race, this station marks the beginning of your second half. It demands a perfect blend of power and technique, testing your endurance while engaging your entire body in a coordinated effort.

Full BodyCardiovascular

Preceded by 1km Run

6. Farmers Carry

200m farmers carry. A true test of functional strength, this station requires a combination of upper back engagement, core stability, and grip endurance. The carry distance challenges your ability to maintain proper form under fatigue.

Upper BackCoreGrip Strength

Options

Men2×24kg

Women2×16kg

Preceded by 1km Run

7. Sandbag Lunges

100m sandbag lunges. This station combines the challenge of weighted lunges with the dynamic nature of forward movement. The added weight of the sandbag intensifies the focus on your thigh and glute muscles, making it a true test of lower body strength and endurance.

ThighsGlutes

Options

Men20kg

Women10kg

Preceded by 1km Run

8. Wall Balls

100 wall balls. The final station of your race combines explosive power with precision. As you approach the finish line, this station tests your ability to maintain technique and rhythm while managing fatigue, bringing your race to an exciting conclusion.

Full BodyShouldersLegs

Options

Men6kg (3m)

Women4kg (2.7m)