Every HYROX race uses the same eight stations in the same order, each after a 1 km run. The order is not random, and understanding it helps you pace the whole race. Distances below are from the official format, listed on our races page.
1. SkiErg — 1000 m
An upper-body-led erg to start. It comes when you are fresh, so the risk is going too hard. See SkiErg pacing.
2. Sled push — 50 m
The first real test of strength, and for many racers the hardest station. See sled push technique.
3. Sled pull — 50 m
Straight after the push, on tired legs. It tests your grip and back. See sled pull technique.
4. Burpee broad jumps — 80 m
A heart-rate spike after two heavy stations. See burpee broad jumps.
5. Row — 1000 m
The mid-race station, and a chance to recover if you pace it well. See row pacing.
6. Farmers carry — 200 m
A grip test, after the SkiErg and sled pull have already worked your hands. See farmers carry.
7. Sandbag lunges — 100 m
A heavy leg station late in the race. See sandbag lunges.
8. Wall balls — 100 reps
The finisher. Legs and shoulders are both tired. See wall balls strategy.
What the order means
The sleds come early
Stations two and three are the heaviest. Going too hard on run one and the SkiErg makes them harder.
Grip builds up
The SkiErg, sled pull, farmers carry and wall balls all use your grip and arms. Protect your grip early.
Legs are tested at the end
The lunges and wall balls come when your legs are most tired. Save something for them.
The row is a chance to recover
Used well, the row lets you settle before the second half.
Pacing the whole race
The order suggests a plan: controlled start, careful through the sleds, steady through the middle, and whatever is left for the lunges, wall balls and final runs.