The eight stations, in race order
Every station is preceded by a 1 km run, so a race is eight runs and eight stations, always in the same order. Weights below are for the Singles divisions.
| # | Station | Distance | Women Open | Men Open / Women Pro | Men Pro |
|---|---|---|---|---|---|
| 1 | SkiErg | 1000 m | 1000 m | 1000 m | 1000 m |
| 2 | Sled Push | 4 x 12.5 m | 102 kg incl. sled | 152 kg incl. sled | 202 kg incl. sled |
| 3 | Sled Pull | 4 x 12.5 m | 78 kg incl. sled | 103 kg incl. sled | 153 kg incl. sled |
| 4 | Burpee Broad Jumps | 80 m | 80 m | 80 m | 80 m |
| 5 | Rowing | 1000 m | 1000 m | 1000 m | 1000 m |
| 6 | Farmers Carry | 200 m | 2 x 16 kg | 2 x 24 kg | 2 x 32 kg |
| 7 | Sandbag Lunges | 100 m | 10 kg | 20 kg | 30 kg |
| 8 | Wall Balls | 100 reps | 4 kg | 6 kg | 9 kg |
Distances and weights checked against the HYROX 26/27 Singles Rulebook (PDF). Check the current rulebook before race day.
Every station and distance printed with a target and actual box.
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What each station asks of you
SkiErg and rowing
Both are 1000 m. They are your cleanest chance to settle breathing, so pace them by feel and read the split, not the power number.
Sled push and pull
Four lengths of 12.5 m each. Heaviest stations by load, and the ones where the floor and the sled make the biggest difference between venues.
Burpee broad jumps
80 m of burpee into a jump. A steady rhythm and short ground contact beat sprinting the first twenty metres.
Farmers carry
200 m with a kettlebell in each hand. Grip fails before the legs do, so shorten your stride and keep walking.
Sandbag lunges
100 m of lunges with the sandbag. Your legs are already full of kilometres, so keep the torso tall and the steps short.
Wall balls
100 reps to finish. Break the set early and keep rest under ten seconds.
See what each segment should cost with the pace band calculator, or read how a finish time divides between runs and stations in the pacing strategy guide.
Questions
What order are the stations in?
SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls. Each one follows a 1 km run.
How heavy is the sled push?
The Singles rulebook lists 102 kg including the sled for Women Open, 152 kg for Men Open and Women Pro, and 202 kg for Men Pro.
How many wall balls are there?
100 reps in every division. The ball weighs 4 kg for Women Open, 6 kg for Men Open and Women Pro, and 9 kg for Men Pro.
How far are the farmers carry and the lunges?
200 m for the carry and 100 m for the sandbag lunges in every division, with the weight changing by division.
Where can I check the official numbers?
The rulebook for the current season is linked on this page. Check it before race day in case anything has changed.
More from the course
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