TrainRox Logo TrainRox

HYROX Race Format

Understand every station, standard weights, and division rules. Select your division below to see the specific requirements for your race.

The standard division. Challenging but accessible weights for most fitness levels.
Preceded by 1km Run

1. SkiErg

1000m on the SkiErg. This first station sets the tone for your race, targeting your arms, shoulders, and core while engaging your lower body for a complete full-body workout. When executed efficiently, it becomes a powerful full-body movement that tests both strength and endurance.

ArmsShouldersCoreLower Body
Preceded by 1km Run

2. Sled Push

50m sled push. A true test of lower body power and technique, this station demands proper preparation and the right footwear. The movement primarily targets your posterior chain, core, and anterior thigh muscles, making it a crucial station for overall race performance.

Lower BodyPosterior ChainCoreAnterior Thigh

Options

Men152kg (incl. sled)
Women102kg (incl. sled)
Preceded by 1km Run

3. Sled Pull

50m sled pull. This station puts your entire body to work, with a special focus on your glutes, back, biceps, and trunk muscles. The combination of pulling and backward movement creates a unique challenge that tests both strength and coordination.

GlutesBackBicepsTrunk

Options

Men103kg (incl. sled)
Women78kg (incl. sled)
Preceded by 1km Run

4. Burpee Broad Jump

80m burpee broad jump. A classic movement that combines explosive power with endurance, this station has been challenging athletes since 1939. While initially intimidating, many athletes come to appreciate its full-body benefits and the rhythm it brings to their race.

Full BodyCardiovascular
Preceded by 1km Run

5. Rowing

1000m rowing. As the second ergometer in the race, this station marks the beginning of your second half. It demands a perfect blend of power and technique, testing your endurance while engaging your entire body in a coordinated effort.

Full BodyCardiovascular
Preceded by 1km Run

6. Farmers Carry

200m farmers carry. A true test of functional strength, this station requires a combination of upper back engagement, core stability, and grip endurance. The carry distance challenges your ability to maintain proper form under fatigue.

Upper BackCoreGrip Strength

Options

Men2×24kg
Women2×16kg
Preceded by 1km Run

7. Sandbag Lunges

100m sandbag lunges. This station combines the challenge of weighted lunges with the dynamic nature of forward movement. The added weight of the sandbag intensifies the focus on your thigh and glute muscles, making it a true test of lower body strength and endurance.

ThighsGlutes

Options

Men20kg
Women10kg
Preceded by 1km Run

8. Wall Balls

100 wall balls. The final station of your race combines explosive power with precision. As you approach the finish line, this station tests your ability to maintain technique and rhythm while managing fatigue, bringing your race to an exciting conclusion.

Full BodyShouldersLegs

Options

Men6kg (3m)
Women4kg (2.7m)

Rules & Standards

How a HYROX race is structured, the movement standards judges enforce, and the penalties that apply. The official rulebooks below are the binding reference.

Summarised from the official HYROX 26/27 rulebooks. The PDFs below are the authoritative version.

Race structure

  • • A HYROX race is a 1km run followed by one workout station, repeated eight times: 8km of running and 8 stations in total.
  • • The order is fixed: Run 1, station 1, Run 2, station 2, and so on through station 8.
  • • The running distance is the same for every division. Only the weights and reps change between divisions.
  • • Every station must be completed in full. Missing a station or a 1km run is an automatic disqualification.

Stations and the Roxzone

  • • The Roxzone is the transition area between the run and the stations. Enter and exit each station through the correct IN and OUT arch.
  • • Using the wrong arch, or leaving a station through its IN arch, is a 2-minute penalty.
  • • Select the correct weight for your division before you start a station. Racing a weighted station with the wrong load means repeating it with the correct weight, or disqualification.

Movement standards

  • • A judge confirms each rep. Reps that miss the standard are a no-rep or a time penalty, depending on the station.
  • • On stations 1 to 7 you get one warning per station, then a time penalty. Further faults in the same station add more penalties.
  • • Chalk is allowed only at the sled pull and farmers carry, and only event-provided chalk.

Penalties

Code Reason Penalty
01 Missing a run lap 3 min (4-lap setup), 5 min (3-lap), 7 min (2-lap), DQ (1-lap)
02 Missing a run or station DQ
03 Stations completed in the incorrect order 3 min for the first infringement, then DQ
04 Incorrect use of the IN/OUT arches 2 min per infringement
05 Incorrect workout station entry or exit 2 min per infringement
06 Feet not on the SkiErg base or rower footplates before touching the handle 15 sec per infringement
07 Leaving the SkiErg early DQ (1,000m not completed)
08 Leaving the rower early DQ (1,000m not completed)
09 Leaving wall balls early DQ (100 reps not completed)
10 Missing a sled lane DQ (incomplete station)
11 Burpee broad jump standard fault 15 sec per infringement
12 Missing a farmers carry lap DQ (incomplete station)
13 Incorrectly returned kettlebells 30 sec
14 Incorrect weight at farmers carry or lunges DQ
15 Trailing knee not touching the ground, or not standing tall at lunges 15 sec per infringement
16 Removing the sandbag from the shoulders 15 sec per infringement
17 Waiting in the start tunnel after your wave has started 1 min
18 Using chalk outside the sled pull and farmers carry, or using non-event chalk 2 min
19 Outside assistance 2 min per infringement
20 Incorrect start time without permission DQ
21 Not wearing the timing chip while racing Did not start (DNS)
22 Spitting or clearing the nose 2 min or DQ (Race Director decision)
23 Littering or rapid cooling 2 min per infringement
24 Unsporting behaviour 2 min or DQ (Race Director decision)

Official rulebooks

Go deeper