HYROX stations in order, with the weights for every division — and how to train each one

Every HYROX is the same race: eight 1 km runs and the same eight stations in the same order — SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, wall balls. The loads change with your division; the order never does. That predictability is the whole opportunity: you can rehearse the exact event. This guide gives you the order, every division's weights, where the time actually goes on each station, and how to train all eight in a normal gym.

The race, in sequence

1. 01SkiErg1,000 m
2. 02Sled push50 m
3. 03Sled pull50 m
4. 04Burpee broad jumps80 m
5. 05Rowing1,000 m
6. 06Farmers carry200 m
7. 07Sandbag lunges100 m
8. 08Wall balls100 reps

A 1 km run comes before every station, so the race is 8 km of running threaded through eight pieces of work, with a walk through the ROXZONE transition area each time. The running is covered in HYROX running; this page is the stations.

Station weights by division

Sled numbers are totals with the sled included. To match them on your own sled, use the sled-weight calculator — enter the empty weight and it tells you what to add, plus the 65 % and 120 % rungs the app trains at.

Where the seconds go

1. SkiErg — 1,000 m

1,000 m, your own paceNo load — damper to tasteNo SkiErg? Row

What it taxes. The SkiErg is an upper-body aerobic effort driven by the lats and the trunk. It arrives after your first kilometre, when the heart rate is already up and nothing has yet told your legs to slow down — which is why the station that looks easiest on paper sets up the rest of your race.

Technique that survives fatigue. Start tall with the handles high, hinge from the hips and crunch through the trunk so the handles travel in a long arc to the thighs, then stand back up with the arms relaxed on the recovery. The pull is a body movement that the arms finish, not an arm movement the body watches. Hold a stroke rate you can keep for the full 1,000 m — most athletes settle between 30 and 36 pulls a minute — and keep the damper where a full stroke still feels fluid rather than heavy.

Where the seconds go. Two leaks: pulling with the arms, which gasses the shoulders and shortens every stroke after the first 300 m, and setting out at the pace of a fresh 1,000 m test. You will run a kilometre straight after this. A split 10 to 15 seconds slower than your best, held evenly, costs you less across the whole race than a fast SkiErg paid for on run two.

How the app trains it. The SkiErg appears in the station circuits at half race dose — 500 m pieces inside a run–station–run shape — and at the full 1,000 m when it is your focus station. Benchmark weeks time the full distance after a proper rest, so the pace model has a real number for it rather than a guess. If you have no SkiErg, the plan substitutes a row for the same time, the closest match the engine has.

2. Sled push — 50 m

4 × 12.5 m lengths102 / 152 / 202 kg total · W Open · M Open & W Pro · M ProNo sled? Bike, heavy resistance

What it taxes. The biggest leg-strength bill in the race, and the station that surprises people most on the day. Competition carpet is slower than any gym floor; athletes who moved race weight comfortably on turf find the same sled barely moves on carpet. It is also the station that most directly rewards being strong — see strength training for HYROX.

Technique that survives fatigue. Hips low, arms locked out or bent and braced — pick one and keep it — and the body in a straight line from heel to shoulder. Short, driving steps with the whole foot pushing into the floor, not a jog. The sled must not stop: the force needed to restart a stalled sled on carpet is far higher than the force needed to keep it crawling, so slow down before you have to stop. Turn at the line with the hands already on the uprights, no reset.

Where the seconds go. Stalls. A sled that stops in the middle of a length costs several seconds and a lot of leg each time. Going out too hard on length one and standing up on lengths three and four is the usual pattern. The other leak is the surface: if you have only ever pushed race weight on rubber or turf, you have not pushed race weight.

How the app trains it. The sled block on a strength day runs three rungs: a technique rung at 65 % of race load for fast, clean steps; race weight for continuous 50 m efforts; and an overload rung at 120 % where each 15 m length is meant to take 20 to 30 seconds of slow, driving steps. The kilograms are rounded to 5 and treated as a start — the feel check overrides them on a fast floor. In the Peak block, the sled also sits on the last rounds of the compromised-run sessions, so you practise running off it. Pro athletes ramp Open → midpoint → race load through Base. The calculator gives you every rung for your division and your sled.

3. Sled pull — 50 m

4 × 12.5 m lengths, hand over hand78 / 103 / 153 kg total · W Open · M Open & W Pro · M ProNo sled? Row, hard pull

What it taxes. Posterior chain and grip: hamstrings, glutes, the whole back, and forearms that have to hold a rope for four lengths. It exposes two weaknesses people rarely train — pulling horizontally with the hips, and grip endurance under fatigue.

Technique that survives fatigue. Sit back against the rope so your weight, not your biceps, moves the sled: hips behind the heels, chest up, arms long. Pull hand over hand in a rhythm, stepping backwards within the pull zone, and keep the rope taut the whole time — slack means the sled stops and you pay to restart it. Stay inside the box; stepping over the line is a penalty.

Where the seconds go. Standing tall and pulling with the arms, which fatigues the grip in two lengths and lets the sled stop between pulls. Walking the rope back to the sled with no tension in it is the other one: every metre of slack is a metre you pull twice.

How the app trains it. The sled pull shares the sled block with the push: 65 % technique lengths, race-weight 50 m efforts, and 120 % overload sets. Pro programming tilts the block toward the pull and finishes on race-distance pulls. The pull is also one of the four timed pieces in a benchmark week — SkiErg, sled pull, sandbag lunges, wall balls, each with full rest — so the plan tracks it directly. Without a sled, the closest the engine has is a hard-pull row for the same time, then heavy bent-over rows.

4. Burpee broad jumps — 80 m

80 m, counted in metres not repsBodyweight in every divisionNothing to substitute — it needs floor space only

What it taxes. Deceptively aerobic. The chest-to-floor burpee and the jump are both whole-body, and it is the station that sends heart rate to the ceiling fastest. Most athletes do not know their pace for it because almost nobody trains it for distance.

Technique that survives fatigue. Jump long, not high: a flat, forward jump covers more ground for the same effort than a bounding one. Step the feet in and out of the push-up rather than jumping them, which keeps heart rate lower and the rhythm even. Make every rep the same length, so you can count metres by reps and hold a cadence instead of guessing. Chest touches the floor every rep; the judge is counting.

Where the seconds go. Uneven reps — long jumps early, short ones late — and the recovery breaks they force. A steady 1.5 m jump that never stops beats a 2 m jump that needs a breather every ten reps. Jumping high is the hidden cost: height is wasted energy and lands harder on legs you still need.

How the app trains it. The station circuits build this one by dose: normal rounds at half race distance, then a final round that grows from half to three-quarters to the full 80 m as the block progresses, so your last effort of the session is a race-length piece on tired legs. There is no equipment substitute because none is needed — it is the one station every gym can rehearse exactly.

5. Rowing — 1,000 m

1,000 m, damper 4–6 for mostNo loadNo rower? SkiErg

What it taxes. Legs, back and the aerobic system — but it is the one station where good athletes recover. It sits in the middle of the race, after the heart-rate spike of the burpees, and its job is to bring you back under control before the carries.

Technique that survives fatigue. Legs, then back, then arms on the drive; arms, back, legs on the recovery. A long stroke at a low rate — 24 to 28 strokes a minute — moves the boat further per pull than a short, frantic one. Keep the handle path flat and the shoulders relaxed, and let the recovery be slow: that is where the breathing happens.

Where the seconds go. Treating it as a sprint. A row 10 seconds faster than your race pace buys very little and hands you a slow farmers carry and a slow run six. The other leak is a rushed recovery, which spikes stroke rate and heart rate without adding speed.

How the app trains it. As with the SkiErg: 500 m pieces in the circuits, the full 1,000 m when it is your focus, and interval work when a benchmark shows it is the station costing you time. The substitute order is SkiErg, then bike, then running for the same time.

6. Farmers carry — 200 m

200 m, kettlebells, no set-downs if you can16 / 24 / 32 kg per hand · W Open · M Open & W Pro · M ProNo kettlebells? Sandbag bear-hug carry

What it taxes. Grip, traps and trunk stability under load, with the lungs still paying for the row. It is short, and that is the trap — people treat it as a rest and then lose a minute to a dropped bell.

Technique that survives fatigue. Grip the handles hard before you lift, stand tall with the shoulders packed down and back, and stride — a quick, flat walk with short steps, not a jog that bounces the bells. Breathe out through pursed lips; the trunk has to stay braced against the load, which makes breathing shallow if you let it. Corners are where bells get dropped: slow for one step, not five.

Where the seconds go. Set-downs. Each one costs the re-grip, the lift, and ten metres of getting back up to speed, and the second set-down comes sooner than the first. The other leak is walking it: 200 m at a stroll is a minute you did not need to spend.

How the app trains it. Loaded carries at race load per hand inside the station circuits, at half distance in normal rounds and the full 200 m on the final round, plus grip work riding along with the sled pull and the deadlift pattern on strength days. With no kettlebells the engine's closest match is a sandbag bear-hug carry, which keeps the trunk demand if not the grip.

7. Sandbag lunges — 100 m

100 m, bag on the shoulders, knee to floor10 / 20 / 30 kg · W Open · M Open & W Pro · M ProNo sandbag? DB front-rack walking lunge

What it taxes. Late-race leg endurance with a bag on your shoulders, and the station that most brutally audits your strength reserves. By now you have pushed and pulled the sleds and run seven kilometres; the lunges ask the same legs for a hundred more loaded steps.

Technique that survives fatigue. Bag high across the shoulders behind the neck, hands holding it in place, chest up and eyes forward. A long step, the back knee touching the floor every rep, and a drive straight up through the front heel into the next step without pausing at the top. Find a cadence in the first ten metres and hold it; the rhythm is what gets you to a hundred.

Where the seconds go. Shallow reps, which the judges no-rep, and the stalls when the bag slips and has to be re-set. A knee that touches every time at a steady pace beats a fast start that turns into standing still at 60 m with the bag sliding off.

How the app trains it. Half-distance lunge pieces in normal circuit rounds and a final round that grows to the full 100 m by Peak; the lunge is also a benchmark piece, timed with full rest, so the plan sees whether it is your limiting station. The front-rack walking lunge with dumbbells is the engine's closest substitute, followed by a wall-ball-hugged lunge.

8. Wall balls — 100 reps

100 reps in every division4 / 6 / 9 kg ball · W Open · M Open & W Pro · M Pro · target 2.70 m women / 3.00 m menNo wall ball? DB thrusters

What it taxes. The finisher. Legs, shoulders and breathing fail together, and the no-rep judge is watching squat depth and target height on every rep. A hundred reps is the same in Women Open and Men Pro; only the ball and the target change.

Technique that survives fatigue. Catch the ball high on the chest, drop below parallel, and let the ball leave your hands as the hips finish extending, so the throw is powered by the legs throughout. Breathe out on the throw, in on the catch. Decide your sets before you start — say 25 / 20 / 20 / 15 / 10 / 10 — and take short, fixed breaks rather than going to failure.

Where the seconds go. Throwing with the arms once the legs are tired, which produces shallow squats and short throws — no-reps at exactly the moment you have nothing left to repay them with. And breaks the judge chooses: sets you choose cost seconds, sets failure chooses cost minutes.

How the app trains it. Wall balls close the station circuits: sets of 15 in the normal rounds, and a final round that builds from 50 to 75 to the full 100 as the block progresses, on legs the earlier rounds have already tired. Pro programming raises the working sets to 25. The 100-rep piece is also a benchmark, timed after full rest. Without a ball, dumbbell thrusters for the same reps are the closest the engine has.

No sled, no SkiErg: what the app substitutes

When you tell Threshold what kit you own, it swaps a missing station for a typed substitute matched for time, picking the closest it has. The table is the engine's own ranking; "closest" means the movement taxes the same system in roughly the same way, "rough" means it keeps the time and the effort but not the pattern.

Loads and rankings come from the Threshold engine, version composer-43, the same code that writes the plans. When a station is substituted, the session says so, and the race estimate still uses the real station.

Frequently asked questions