Hyrox is the same race everywhere in the world. Eight 1km runs, eight stations, always in the same order. That predictability is the whole appeal: you can train the exact race you are going to run. Here is what each station actually asks of you.
The format in one line
You run 1km, complete a station, run 1km, complete the next station, and so on until all eight are done. Total running is 8km. The clock never stops, including the time you spend walking between the run track and the station, which is called the roxzone.
1. SkiErg, 1000m
The opener, and the station most people get wrong. Adrenaline is high and the ski erg rewards a long, patient pull from the hips rather than a fast arm-only chop. Going out hard here costs you on run two and buys almost nothing.
2. Sled push, 50m
Four lengths of a 12.5m lane. This is the first genuine leg-destroyer. Low body position, short choppy steps, constant contact with the floor. Stopping mid-length is far more expensive than moving slowly, because getting a loaded sled started again is the hardest part.
3. Sled pull, 50m
Rope, harness, hand over hand. Technique matters more here than raw strength. Sit back into your heels, keep the rope low and use your bodyweight rather than your arms.
4. Burpee broad jumps, 80m
The station that punishes anyone who has not practised it. Chest to floor, then jump forward from where you landed. Small consistent jumps beat big ambitious ones, because the recovery cost of an all-out jump compounds across 80 metres.
5. Row, 1000m
Halfway. Your legs are already loaded from two sleds, so this is not the moment to chase a rowing personal best. Steady rate, strong leg drive, and get off the machine with something left.
6. Farmers carry, 200m
Two kettlebells, 200 metres. Grip is the limiter for most people. Take a planned break rather than an emergency one: setting the bells down when you choose costs seconds, dropping them when your hands fail costs much more.
7. Sandbag lunges, 100m
Bag across your shoulders, walking lunges, back knee to the floor. By this point in the race your quads are thoroughly cooked, and this is where a poorly fitting waistband on your kit becomes very obvious.
8. Wall balls, 100 reps
The finisher. Full squat below parallel, ball to the target. Break the reps into planned sets from the very start rather than going to failure at rep 30 and then grinding out singles.
Frequently asked
Are the stations always in this order? Yes. That is what makes the race comparable between events and worth training specifically.
Which station do most people underestimate? Sandbag lunges. It arrives when your legs are already gone, and technique falls apart fast.
Which is the most trainable? Burpee broad jumps and wall balls, because both are largely about pacing discipline rather than strength.
Racing soon? Our compression tights for Hyrox use 15-20 mmHg graduated compression in a 225 GSM knit built to hold shape through sled and sandbag work, and our compression race socks run at 25-30 mmHg. Free UK delivery over £50.
Hyrox Stations Explained: All Eight, In Order
Hyrox is the same race everywhere in the world. Eight 1km runs, eight stations, always in the same order. That predictability is the whole appeal: you can train the exact race you are going to run. Here is what each station actually asks of you.
The format in one line
You run 1km, complete a station, run 1km, complete the next station, and so on until all eight are done. Total running is 8km. The clock never stops, including the time you spend walking between the run track and the station, which is called the roxzone.
1. SkiErg, 1000m
The opener, and the station most people get wrong. Adrenaline is high and the ski erg rewards a long, patient pull from the hips rather than a fast arm-only chop. Going out hard here costs you on run two and buys almost nothing.
2. Sled push, 50m
Four lengths of a 12.5m lane. This is the first genuine leg-destroyer. Low body position, short choppy steps, constant contact with the floor. Stopping mid-length is far more expensive than moving slowly, because getting a loaded sled started again is the hardest part.
3. Sled pull, 50m
Rope, harness, hand over hand. Technique matters more here than raw strength. Sit back into your heels, keep the rope low and use your bodyweight rather than your arms.
4. Burpee broad jumps, 80m
The station that punishes anyone who has not practised it. Chest to floor, then jump forward from where you landed. Small consistent jumps beat big ambitious ones, because the recovery cost of an all-out jump compounds across 80 metres.
5. Row, 1000m
Halfway. Your legs are already loaded from two sleds, so this is not the moment to chase a rowing personal best. Steady rate, strong leg drive, and get off the machine with something left.
6. Farmers carry, 200m
Two kettlebells, 200 metres. Grip is the limiter for most people. Take a planned break rather than an emergency one: setting the bells down when you choose costs seconds, dropping them when your hands fail costs much more.
7. Sandbag lunges, 100m
Bag across your shoulders, walking lunges, back knee to the floor. By this point in the race your quads are thoroughly cooked, and this is where a poorly fitting waistband on your kit becomes very obvious.
8. Wall balls, 100 reps
The finisher. Full squat below parallel, ball to the target. Break the reps into planned sets from the very start rather than going to failure at rep 30 and then grinding out singles.
Frequently asked
Are the stations always in this order? Yes. That is what makes the race comparable between events and worth training specifically.
Which station do most people underestimate? Sandbag lunges. It arrives when your legs are already gone, and technique falls apart fast.
Which is the most trainable? Burpee broad jumps and wall balls, because both are largely about pacing discipline rather than strength.
Racing soon? Our compression tights for Hyrox use 15-20 mmHg graduated compression in a 225 GSM knit built to hold shape through sled and sandbag work, and our compression race socks run at 25-30 mmHg. Free UK delivery over £50.