HYROX season 26/27
A HYROX race consists of eight 1 km runs, each followed by one workout station, in the same order at every event. The running distance is identical in every division; the loads on five of the eight stations differ between Women, Women Pro, Men and Men Pro. All figures on this page come from the official HYROX Singles rulebook for season 26/27.
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| # | Station | Distance / reps | Women | Women Pro / Men | Men Pro |
|---|---|---|---|---|---|
| 1 | SkiErg | 1,000 m | – | – | – |
| 2 | Sled Push | 4 × 12.5 m | 102 kg | 152 kg | 202 kg |
| 3 | Sled Pull | 4 × 12.5 m | 78 kg | 103 kg | 153 kg |
| 4 | Burpee Broad Jumps | 80 m | Bodyweight | Bodyweight | Bodyweight |
| 5 | Rowing | 1,000 m | – | – | – |
| 6 | Farmers Carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| 7 | Sandbag Lunges | 100 m | 10 kg | 20 kg | 30 kg |
| 8 | Wall Balls | 100 reps | 4 kg | 6 kg | 9 kg |
Every HYROX race follows the same pattern: run 1 km, complete a station, run 1 km, complete the next station, until all eight stations are done. The order never changes, so the race finishes with wall balls after the eighth run. Between the running course and the stations sits the Roxzone, the transition area every athlete passes through on the way in and out of each station. Time spent in the Roxzone counts toward the total.
There are four singles divisions: Women, Women Pro, Men and Men Pro. Athletes start in waves with their own division. Doubles and relay races use the same stations but have separate rulebooks for how the work is shared.
The Pro divisions carry heavier loads on five stations: sled push, sled pull, farmers carry, sandbag lunges and wall balls. The SkiErg, rowing and burpee broad jump distances are the same for everyone, and so are the eight 1 km runs.
Women Pro and Men use exactly the same weights on every loaded station. The only difference between the two is the wall ball target: 2.70 m for women and 3.00 m for men.
A pulling movement driven by the lats, triceps and core, with a hip hinge on every stroke. It comes straight after the first run, so a controlled, even pace keeps the heart rate in check for the sled work that follows.
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The heaviest station relative to body weight for most athletes: 102, 152 or 202 kg including the sled. A low body angle with the legs driving through the floor moves the sled more efficiently than pushing with the arms.
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The sled is pulled hand over hand with a rope over four lengths of 12.5 m, at 78, 103 or 153 kg including the sled. Leaning back and using the legs and hips spreads the load beyond the grip and the upper back.
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Each repetition starts with a burpee with the chest on the ground, followed by a broad jump forward. Both feet take off and land at the same time, and extra steps or shuffles between jumps are not allowed.
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A full-body stroke led by the legs. Arriving at the rower with tired legs from the burpee broad jumps, many athletes use it to settle their breathing at a sustainable pace.
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Two kettlebells of 16, 24 or 32 kg carried with straight arms at the sides. Putting the kettlebells down to rest is allowed, as long as they do not move forward when placed on the ground. Grip endurance is usually the limiting factor.
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Walking lunges with a 10, 20 or 30 kg sandbag. The trailing knee must clearly touch the ground on every repetition, the legs alternate, and each repetition ends standing tall with the hips and knees fully extended.
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A full squat followed by a throw that must strike the target at 2.70 m for women or 3.00 m for men, with a 4, 6 or 9 kg ball. As the final station on tired legs, it is where many athletes lose the most time.
View exerciseStation strength comes from basic lifts: squats and lunges for the sled push and lunges, hinging and pulling for the sled pull and rowing, and loaded carries for grip. The stations themselves are best practised under fatigue, directly after a run, because that is how they appear in the race.
The training plan guide on this site explains how to combine running, strength and station work in a week. To estimate your finish time and plan your splits, use the HYROX calculator.
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Sled Push
GrabGains app
GrabGains does not generate a HYROX program, but it covers the pieces of your week: GPS tracking for your runs, timed station circuits with a voice coach and a strength plan built around your goal and equipment.
Good to know
102 kg for Women, 152 kg for Women Pro and Men, and 202 kg for Men Pro, including the sled. The distance is 4 × 12.5 m, 50 m in total.
4 kg for Women, 6 kg for Women Pro and Men, and 9 kg for Men Pro. The target height is 2.70 m for Women and Women Pro and 3.00 m for Men and Men Pro, for 100 repetitions.
Yes. Women Pro and Men use identical loads on the sled push, sled pull, farmers carry, sandbag lunges and wall balls. Only the wall ball target differs: 2.70 m for women and 3.00 m for men.
Eight runs of 1 km, 8 km in total, in every division. Moving through the Roxzone between the running course and the stations adds a little extra distance.
Two kettlebells of 16 kg for Women, 24 kg for Women Pro and Men, and 32 kg for Men Pro, carried over 200 m.
Yes. The official rulebook lists the sled push and sled pull weights including the sled itself.
Your target time: GrabGains app
You move weight at five of the eight HYROX stations.
