A Hyrox race follows the same format every time: eight 1 km runs, each followed by a functional workout station. The stations never change and the order never changes. That predictability is what makes Hyrox trainable — and what makes knowing each station so valuable.
The eight stations test a range of movement patterns — pushing, pulling, carrying, jumping, squatting, and throwing. Some are machine-based (SkiErg, rower), some are load-based (sled push, sled pull, farmers carry, sandbag lunges, wall balls), and one is pure bodyweight (burpee broad jumps). The weights vary by division but the distances and rep counts are fixed for everyone.
Knowing what each station demands — the equipment, the technique, the pacing traps — lets you train specifically and race with a plan. Athletes who walk into their first Hyrox having only practised running always lose time on the stations. Athletes who have rehearsed every station finish faster, more confidently, and with far less suffering. Below is a breakdown of all eight stations with links to our in-depth guides for each one.