💡 Quick Answer
HYROX has 8 "obstacles", but they are workout stations, not walls or ropes. You run 1 km, then complete a station, eight times: SkiErg 1,000 m, Sled Push 50 m, Sled Pull 50 m, Burpee Broad Jumps 80 m, Row 1,000 m, Farmers Carry 200 m, Sandbag Lunges 100 m and 100 Wall Balls.
- Total: 8 km of running plus 8 stations, in the same order at every race worldwide.
- Weights depend on division: Pro loads are heavier, and Women Pro uses the Men Open loads.
- Time spent in the Roxzone (the transition area) counts toward your finish time.
- Train "compromised running": running well straight after a station matters more than any single station.
Does HYROX Actually Have Obstacles?
Not in the obstacle course racing (OCR) sense. There are no walls to climb, no rope climbs, no monkey bars and no mud. When people search for "HYROX obstacles" or the "HYROX obstacle course", they mean the 8 workout stations that sit between the runs. HYROX is fully standardized: the order, distances and rep counts are the same in every city, which is why finish times can be compared between events.
The race runs like this: 1 km run, station 1, 1 km run, station 2, and so on until you finish the eighth station (wall balls). Between the running loop and the station area is the Roxzone, a transition corridor you pass through every time you go in and out of a station. The clock does not stop there.
All 8 HYROX Stations: Order, Distances and Weights
Weights below are from the current HYROX rulebook for the singles divisions. Sled weights include the sled. HYROX reviews its standards between seasons, so check the official HYROX rulebook for your season before race day.
| # | Station | Distance / reps | Open (men / women) | Pro (men / women) | Coaching tip |
|---|---|---|---|---|---|
| 1 | SkiErg | 1,000 m | No load | No load | Drive with your lats and a hip hinge, not just your arms. It is the first station, so settle into a pace you could hold for twice the distance. |
| 2 | Sled Push | 50 m | 152 kg / 102 kg | 202 kg / 152 kg | Get low with a strong forward lean and take short, fast steps. Stopping is costly because restarting a heavy sled from dead still takes the most effort. |
| 3 | Sled Pull | 50 m | 103 kg / 78 kg | 153 kg / 103 kg | Sit back into your legs and pull hand over hand, using bodyweight rather than biceps. Stay inside the pulling area and keep the rope from tangling at your feet. |
| 4 | Burpee Broad Jumps | 80 m | Bodyweight | Bodyweight | Step your feet back and forward instead of jumping them. A steady rhythm with moderate jumps beats big jumps followed by long pauses. |
| 5 | Rowing | 1,000 m | No load | No load | Push with your legs first, then lean, then pull. Hold an even split rather than sprinting the start, and use the row to bring your breathing under control. |
| 6 | Farmers Carry | 200 m | 2 × 24 kg / 2 × 16 kg | 2 × 32 kg / 2 × 24 kg | Walk fast with tall posture and shoulders packed down. Grip is the limiter, so put the kettlebells down before they slip, not after. |
| 7 | Sandbag Lunges | 100 m | 20 kg / 10 kg | 30 kg / 20 kg | The back knee must touch the floor on every rep. Pick a steady cadence and keep the bag high on your upper back so it does not pull you forward. |
| 8 | Wall Balls | 100 reps | 6 kg to 3.0 m / 4 kg to 2.7 m | 9 kg to 3.0 m / 6 kg to 2.7 m | Break the 100 into planned sets (for example 10s or 15s) before you hit failure. Missed throws do not count, so squat to full depth and aim for the line. |
Doubles and relay divisions use the same stations, with the work split between partners. Their loads and rules differ by category, so check the official HYROX rulebook for your season if you are racing as a team.
How to Train for the HYROX Stations
1. Prioritize Running Efficiency
You run 8 km in a HYROX race, and for most athletes the runs make up the largest share of total time. If you want to finish strong, you must be comfortable running with "heavy legs" (the feeling after a sled push or lunges). Practice Zone 2 base runs for endurance and intervals to improve your threshold pace.
2. Master the Sleds
The sled push and pull are where many athletes lose the most time. Focus on leg drive and a low, stable center of gravity. Include sled work at least once a week, and if possible practice on different floor surfaces, because sled friction changes from venue to venue.
3. Build Grip and Leg Endurance for Stations 6 and 7
The Farmers Carry and Sandbag Lunges come back to back and test grip and lower-body endurance. Kettlebell training is a practical way to prepare: heavy carries, walking lunges and suitcase holds transfer directly.
4. The Wall Ball Finisher
Every HYROX ends with 100 wall balls. This station is known for breaking athletes right at the finish line. Train your squat-to-throw coordination and practice wall balls at the end of workouts, when you are already tired.
Sample 4-Week HYROX Prep: Beginner Level
Use this weekly template for four weeks, adding a little volume each week (for example a few more minutes of running or one more simulation round) and easing off in the final days before your race.
| Day | Activity |
|---|---|
| Monday | 45 min Zone 2 Run |
| Tuesday | Full Body Strength (Focus: Legs/Push) |
| Wednesday | Active Recovery (Yoga or Swimming) |
| Thursday | Running Intervals (4x800m Fast) |
| Friday | Station Simulation (SkiErg, Row, Burpees) |
| Saturday | HYROX Simulation Workout (Run + Stations) |
| Sunday | Rest |
Frequently Asked Questions
What are the 8 HYROX obstacles?
In race order: 1,000 m SkiErg, 50 m Sled Push, 50 m Sled Pull, 80 m Burpee Broad Jumps, 1,000 m Row, 200 m Farmers Carry, 100 m Sandbag Lunges and 100 Wall Balls. Each one comes after a 1 km run, so you run 8 km in total.
Does HYROX have real obstacles like walls or ropes?
No. HYROX is not an obstacle course race in the Spartan or Tough Mudder sense. There are no walls, rope climbs, monkey bars or mud. The "obstacles" people search for are the 8 standardized workout stations, and every race uses the same order and distances.
How heavy are the HYROX sleds?
Under the current HYROX rulebook, the sled push is 152 kg for Open men and 102 kg for Open women, and the sled pull is 103 kg for Open men and 78 kg for Open women. Pro men push 202 kg and pull 153 kg; Pro women push 152 kg and pull 103 kg. These totals include the sled itself.
What is the Roxzone in HYROX?
The Roxzone is the transition area between the running track and the workout stations. The clock keeps running while you are in it, so the time you spend walking in, finding your lane and walking out counts toward your finish time.
Which HYROX station is the hardest?
Most first-timers say the sled push or the wall balls. The sled push is the heaviest load of the day, and the wall balls come last when your legs are already tired. Burpee broad jumps and sandbag lunges are also common places to lose time.
How long does it take to finish HYROX?
There is no single answer because times vary widely by fitness and division. Fitter Open athletes often finish in well under 90 minutes, while many first-timers take longer. Pace your first race by feel and treat finishing as the goal.
Conclusion: Join the Movement
HYROX isn't just a race; it's a community. Once you know that the "obstacles" are eight predictable stations, preparing becomes simple: build your running base, practice each station at race weight, and rehearse the transitions. Whether you're aiming for the podium or just want to finish your first race, HYROX gives you a clear, measurable goal to train for.
Want a plan built around your training history? UltraFit360's free AI workout planner creates and adjusts programs for you.