Hyrox stations: the 8 workouts in order, with distances

The Hyrox stations are eight workouts in a fixed order. First SkiErg, sled push, sled pull and burpee broad jumps. Then rowing, farmers carry, sandbag lunges and wall balls.

Before each station you run a kilometre, so eight kilometres in total. The order and the distances are the same in every race in the world.

What no page tells you: what that order does to your body.

Take 24 Pro men at Hyrox Madrid (PMID 42697540). Their running speed dropped from 16.1 km/h on kilometre one to 13.6 km/h on kilometre eight. That curve is the real course. Below is the table first, then the explanation piece by piece.

What are the 8 Hyrox stations?

This is the race from start to finish. With the distance per section and the weight for the Open division. Sled weights include the sled. The weights for Pro, Doubles and Relay sit in Hyrox weights.

The race ends at the last wall ball, not with a closing kilometre.

What is the Hyrox order, and why?

The order is always the same. SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls. The organiser has never changed it. That is why times from different years and cities are comparable.

You only notice the logic behind it once you run it.

The two heaviest stations come early, while your legs are still fresh. In the first measured Hyrox those were also the fastest (PMID 40230601). The sled push took 128 seconds, the sled pull 155.

The long, light stations come later. The wall balls sit at the end, exactly when you have the least left.

How to handle each station technically sits in Hyrox exercises.

What are the Hyrox distances and how many km is it in total?

You run 1000 metres eight times, so eight kilometres on the running track. Add the Roxzone: the stretch between the track and the stations, which you also cover on foot. In Madrid the total running distance including the Roxzone came to 8.70 kilometres (PMID 42697540).

On the stations themselves, add 1000 metres of SkiErg and 1000 metres of rowing. Then 480 metres of work on foot. Fifty metres pushing, 50 metres pulling, 80 metres jumping, 200 metres carrying and 100 metres of lunges.

So count on well over nine kilometres of moving, almost all of it on your legs. That is why the first study called the race an endurance effort with strength work (PMID 40230601).

What is the hardest Hyrox station?

Based on the measurement: the wall balls, not the sleds. In eleven recreational athletes, heart rate, lactate and perceived exertion peaked at the last station (PMID 40230601). Peak lactate was higher on the stations than on the runs: 8.5 against 7.7 mmol per litre.

What costs the most time is something else than what feels hardest.

In the same measurement the eight runs took 51 minutes together and the eight stations 33 minutes. So the biggest gain is not on a single station, but in the eight kilometres in between. In the Roxzone, pace in Madrid dropped to 10.5 km/h (PMID 42697540). That was the lowest of the whole race, and that is where many participants leave minutes behind.

A benchmark study on 186,411 results up to the 2023/2024 season has since published percentiles (PMID 42189569). Per station and per category, from the tenth to the ninetieth. Anyone who wants to know where they lose time can lay their splits next to it.

How long does a Hyrox take on average?

Recreational athletes with 18 months of experience took a median of 86.5 minutes (PMID 40230601). The Pro men in Madrid averaged 69:58 (PMID 42697540). A first race takes most people longer than those 86 minutes.

The full table per level, per division and per station sits in Hyrox times.

What the order does to your pace, and what your blood says about it

Sixteen percent of pace lost over eight kilometres is normal for the Pro men (PMID 42697540). For you it is more, and the question is where it comes from. Usually from pacing: too hard on kilometres one and three, while the legs are still fresh.

Sometimes it comes from your oxygen transport. The same legs on the same stations run a minute slower in week ten than week four.

The Dutch Heart Foundation (Hartstichting) puts it plainly: how you feel and progress outweighs one number. That applies here too. But is your heart rate at kilometre six higher than three months ago, at the same pace?

Then the blood side may play a part. Your haemoglobin sets how much oxygen every litre of blood carries. And your ferritin is the store that haemoglobin is rebuilt from.

Those two sit together with your inflammation markers in 360 health. A low value is not a diagnosis. It is the one cause of a fading pace that no training plan fixes. The bigger picture for runners sits in blood values for endurance athletes.

This week, run four kilometres once, with two minutes of burpees after each kilometre. Write down your pace per kilometre. Those four numbers are your own curve. The plan that does something about it sits in Hyrox training.

Every blood test result includes a professional assessment from a BIG-registered doctor. For treatment decisions, discuss your results with your GP.

References

• Brandt T, et al. Acute physiological responses and performance determinants in Hyrox. Frontiers in Physiology, 2025. PMID 40230601.
• Gutiérrez-Hellín J, et al. Relative running intensity and pacing during an official HYROX PRO MEN competition. International Journal of Sports Physiology and Performance, 2026. PMID 42697540.
• Fernández-Navarrete I, et al. Where am I struggling? Detailed benchmarks for every workout and category in Hyrox competition. Journal of Sports Medicine and Physical Fitness, 2026. PMID 42189569.
• HYROX. The Fitness Race: race format and weights per division. hyrox.com/the-fitness-race.
• Hartstichting. Sporten en je hartslag.