HYROX · Season 26/27
HYROX TRAINING GUIDE
Eight 1 km runs, eight workout stations, one finish time. Here is how a HYROX race works, what each division lifts, and how to train, pace and log your way to a faster time.
Updated October 24, 2026 · Weights from the official 26/27 rulebooks
How a HYROX race works
Every HYROX race follows the same pattern: run 1 km, do one workout station, and repeat that eight times. That is 8 km of running and eight stations, always in the same order. Between the run course and the stations is the Roxzone, the transition area where you move in and out of each station. The clock never stops, so time in the Roxzone counts too.
| # | After each 1 km run | Distance / reps |
|---|---|---|
| 1 | SkiErg | 1,000 m |
| 2 | Sled push | 50 m (4 × 12.5 m) |
| 3 | Sled pull | 50 m (4 × 12.5 m) |
| 4 | Burpee broad jumps | 80 m |
| 5 | Rowing | 1,000 m |
| 6 | Kettlebell farmers carry | 200 m |
| 7 | Sandbag lunges | 100 m |
| 8 | Wall balls | 100 reps |
The running distance and the station distances are the same in every division. What changes between divisions are the weights. Movement standards and technique tips for every station are on the HYROX stations page.
HYROX weights by division (26/27)
There are four singles divisions: Women, Men, Women Pro and Men Pro. Women Pro races with the same weights as Men Open. Sled weights always include the sled itself.
| Station | Women Open | Men Open · Women Pro | Men Pro |
|---|---|---|---|
| Sled push | 102 kg | 152 kg | 202 kg |
| Sled pull | 78 kg | 103 kg | 153 kg |
| Farmers carry | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| Sandbag lunges | 10 kg | 20 kg | 30 kg |
| Wall balls | 4 kg | 6 kg | 9 kg |
| Wall ball target | 2.70 m | 3.00 m men · 2.70 m women | 3.00 m |
SkiErg and rower are set to damper 6 at the start, and you may change it. Wall balls are 100 reps in every division, with the hips below the knees at the bottom of each squat. In the sandbag lunges, the back knee has to touch the ground on every rep.
Source: official HYROX Singles and Doubles rulebooks, season 26/27. Rules can change between seasons, so always check the current rulebook on hyrox.com before race day.
HYROX Doubles
In Doubles, two partners race as a team. Both run every kilometre together, and they split the work at each station however they like, for example taking turns every 250 m on the rower. The station distances and reps stay the same, so each partner does roughly half.
Doubles has five divisions: Women, Men, Mixed, Women Pro and Men Pro. Doubles Women uses the Women Open weights, Doubles Men, Mixed and Women Pro use the Men Open weights, and Doubles Men Pro uses the Men Pro weights.
How to train for HYROX
Running under fatigue
A large part of every HYROX race is running, and most of it happens with tired legs. Build a solid running base, then add “compromised” runs: 1 km straight after lunges, wall balls or a sled.
Station strength and skill
The sleds and lunges need leg strength, the farmers carry needs grip. Practise every station at race weight, and learn the efficient technique for burpee broad jumps and wall balls, where most athletes lose the most time.
Simulations
Every few weeks, do a half or full simulation with real distances. It shows your weak stations and teaches you pacing. Ready-made workouts, including a station EMOM and no-sled alternatives, are on the HYROX simulation page.
Mix it with your WODs
HYROX training works well next to functional fitness. EMOMs are great for station practice with controlled rest, and long For Time pieces or chippers build the engine for race day.
Pacing your HYROX race
The most common mistake is running the first kilometres too fast. A good race has even run splits: run 8 should not be dramatically slower than run 1. Plan a target pace per kilometre and a target time for each station before race day.
The free HYROX pace calculator turns your run pace and station targets into a finish time and a split card, or scales your plan to fit a goal time.
What to log after HYROX training
Your total time is the headline, but splits are where you learn. After every simulation or race, record each run split, each station time and your Roxzone time, plus the division and weights you used. Compare run 1 with run 8 to see whether your pacing held up, and compare station times across simulations to see where training pays off.
For a half simulation, note exactly which runs and stations you did, so you never compare it with a full race. The workout tracking guide covers this in more detail.
Go deeper
Frequently asked questions
How long is a HYROX race?
A HYROX race is 8 km of running, split into eight 1 km runs, with one workout station after each run. Finish times vary widely: the fastest elite athletes finish in under an hour, while many recreational athletes take well over an hour.
What is the difference between HYROX Open and Pro?
The running distance and stations are the same. Pro uses heavier weights at the sled push, sled pull, farmers carry, sandbag lunges and wall balls. Women Pro uses the same weights as Men Open.
How heavy is the sled push in HYROX?
For the 26/27 season the sled push is 102 kg for Women Open, 152 kg for Men Open and Women Pro, and 202 kg for Men Pro, always including the sled.
Can beginners do HYROX?
Yes. The Open division and Doubles, where two partners run together and split the station work, are popular entry points. Train running, the eight stations and a few full or half simulations before race day.
Log your HYROX training in FreeWOD
FreeWOD has HYROX built in as a workout format. Log simulations and station sessions with notes and RPE, save them as templates and compare repeat attempts, next to your WODs and lifting. No account, no ads, your data stays on your device.
Get FreeWOD for iPhone or Android, and plan your race with the HYROX pace calculator.
HYROX is a trademark of its respective owner. FreeWOD is an independent app and is not affiliated with, endorsed by or sponsored by HYROX.