Training Guide

Hyrox workout: the eight stations, weights, and swaps

Q: What weights are used at each Hyrox station?

In the open division the sled push is about 152 kg total for men and 102 kg for women, the sled pull 103 kg and 78 kg, farmers carry 2×24 kg and 2×16 kg, sandbag lunges 30 kg and 20 kg, and wall balls 6 kg to a 10 ft target for men and 4 kg to 9 ft for women. Pro doubles most of those loads. Always check the current official standards for your event and division.

Q: What order do the Hyrox stations come in?

Always the same order, each preceded by a 1 km run: ski erg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, wall balls.

Q: How long does a Hyrox race take?

Elites finish near 60 minutes, competitive age-groupers 75 to 90 minutes, and first-timers commonly 90 to 110 minutes. Roughly half of that clock is running.

Q: Can I train Hyrox stations without a full gym?

Yes. Every Hyrox station has a hotel-room or park substitute — a loaded backpack for the sled, step-ups for the ski erg, dumbbell thrusters for wall balls. Adaptive programming swaps movements while preserving the same energy-system stimulus.

What a Hyrox workout actually looks like — the eight stations, the kilometre of running between each one, how to train each station, and what to do instead when your gym is missing the gear. Want the week-by-week schedule? Start with the free 8-week Hyrox training plan.

FlexWOD writes the daily Hyrox session for you — fitted to your time, your gear, and whichever gym you walk into, with station swaps handled automatically.

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What is Hyrox?

Hyrox is an indoor fitness race: eight 1 km runs alternated with eight functional stations. Same movements, same order, every event — so training is unusually testable. The full course runs about 90 minutes for age-groupers and 60 minutes for elites.

1 km run + 1 km ski erg
1 km run + 50 m sled push
1 km run + 50 m sled pull
1 km run + 80 m burpee broad jumps
1 km run + 1 km row
1 km run + 200 m farmer carry
1 km run + 100 m sandbag lunges
1 km run + 100 wall balls

Station weights and standards

Open-division loads for the two most common divisions. Pro roughly doubles the sled and carry loads and raises the wall-ball weight. Confirm the current official standards for your event before race week.

Sled push (50 m)

~152 kg total (men) · ~102 kg (women), sled included

Sled pull (50 m)

~103 kg (men) · ~78 kg (women)

Farmers carry (200 m)

2×24 kg (men) · 2×16 kg (women)

Sandbag lunges (100 m)

30 kg (men) · 20 kg (women)

Wall balls (100 reps)

6 kg to a 10 ft target (men) · 4 kg to 9 ft (women)

Ski erg / row (1 km each)

No load — pacing and technique only

Burpee broad jumps (80 m)

Bodyweight, chest-to-floor, jump from both feet

Looking for the week-by-week schedule?

This page covers the stations themselves. The full training schedule — phases, session-by-session days, 2/3/4-day versions, and the taper — lives on one page: the free 8-week Hyrox training plan. Pair it with the Hyrox running strategy guide for the half of the race that is running.

The eight stations, and how to train them anywhere

Every station has a legitimate substitute. The point is to keep the energy-system stimulus even when the equipment does not match.

Ski erg (1 km)

Big-gym: ski erg intervals. Hotel: burpee-to-reach + banded pulldowns. 4×3 min hard.

Sled push (50 m)

Big-gym: heavy sled or prowler. Home: heavy walking lunges with a loaded ruck.

Sled pull (50 m)

Big-gym: rope or harness sled pull. Home: hand-over-hand towel drag with a loaded backpack.

Burpee broad jumps (80 m)

Anywhere. Set a 20 m loop and go. 4 rounds, 60 s on / 60 s off.

Row (1 km)

Big-gym: rower. Home: 800 m run or 3-min shadow-row with a light band as a proxy.

Farmer carry (200 m)

Big-gym: heavy kettlebells or dumbbells. Home: two loaded grocery bags or one heavy ruck front-carry.

Sandbag lunges (100 m)

Big-gym: sandbag on shoulders. Home: backpack on the chest, front-rack style.

Wall balls (100 reps)

Big-gym: 20 lb / 14 lb ball. Home: dumbbell thrusters, same tempo and rep count.

How long does a Hyrox race take?

Elites finish close to 60 minutes. Competitive age-groupers land between 75 and 90 minutes, and first-timers commonly take 90 to 110. Because eight of the segments are 1 km runs, roughly half of that clock is running — which is why run pacing decides far more finishes than sled strength does.

Common mistakes

· Skipping runs because stations are more fun. The race is 50% running.
· Never rehearsing transitions. Practice run-to-station changeovers at race pace.
· Training only in a full gym. Race week is unpredictable — travel-ready sessions matter.
· Ignoring grip. Sled pull, farmer carry, and sandbag all fail at the hands first.

FlexWOD

Program this for me

Set Hyrox as your goal event in FlexWOD. The app writes a daily session that fits your time, your gear, and where you are — hotel, garage, or full facility. It swaps stations automatically when equipment is missing and tracks the pieces that actually matter on race day.

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FAQ

What weights are used at each Hyrox station?

Open division: sled push ~152 kg total (men) / ~102 kg (women), sled pull 103 / 78 kg, farmers carry 2×24 / 2×16 kg, sandbag lunges 30 / 20 kg, wall balls 6 kg to 10 ft / 4 kg to 9 ft. Pro roughly doubles the sled and carry loads.

What order do the Hyrox stations come in?

Always the same, each after a 1 km run: ski erg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, wall balls.

How long does a Hyrox race take?

About 60 minutes for elites, 75–90 for competitive age-groupers, and 90–110 for most first-timers. Half the clock is running.

Can I train Hyrox stations without a full gym?

Yes. Every station has a hotel-room or park substitute — loaded backpack for the sled, step-ups for the ski erg, dumbbell thrusters for wall balls.

Related guides

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