HYROX basics
HYROX race format: runs and stations in order
The official HYROX race format explained: eight 1 km runs alternating with eight functional workout stations in a fixed order.
A standard HYROX race alternates eight 1 km runs with eight workout stations. The station order is SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls. Division-specific loads and requirements can differ, so current official rules remain the authority.
What to know
- Eight 1 km running segments means 8 km of running in total.
- Each run is followed by one workout station.
- The station sequence is fixed; division-specific loads and standards can vary.
- Use the current official HYROX rulebook for race-day movement standards and penalties.
Why the format matters for performance analysis
HYROX is not an uninterrupted 8 km road race and it is not a pure strength test. Running is repeatedly interrupted by functional work, so an athlete's stand-alone running pace cannot be treated as a guaranteed HYROX pace.
That is why Athvaro's Race Predictor keeps running pace, station time and Roxzone time as separate inputs instead of hiding them inside one unexplained coefficient.
The eight stations
The official sequence is SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls. Athletes return to a 1 km run before each next station.
Exact loads, repetitions and movement standards depend on division and current rules. Athvaro deliberately does not copy a season-specific table onto this page and present it as permanently current.
Sources
Athvaro source review: 2026-09-13. If a source or rule can change over time, verify the original source before acting on it.