HYROX Stations in Order: All 8 Stations + the Race Format

The 8 HYROX stations in order

Loads above are Women's / Men's Open. Every division - Pro, Doubles, Mixed Doubles, Relay - plus pounds conversions and throw-target heights live in our HYROX weights by division table.

The HYROX race format, start to finish

The race format never changes, which is why HYROX can rank every athlete on one global leaderboard. Here's the order of events on race day:

Start → Run 1 → Roxzone → Station 1 → repeat × 8

You leave the start tunnel and run your first ~1 km lap around the venue.

The lap funnels you into the Roxzone - the transition area - where you move to your assigned lane for the SkiErg.

Finish the station, exit the Roxzone, and you're on run 2, headed for the sleds.

The pattern repeats until wall balls, and the clock runs through all of it: runs, stations, and every second you spend walking between them.

Because the HYROX stations always come in the same order, by run 6 you know exactly what's left - and exactly what it will cost.

Three format details first-timers miss:

1. 1.The Roxzone is part of the race. It's not a rest area. Untrained athletes leak 6-10minutes across a full event in transitions alone, which is why we built automatic Roxzone tracking into our free HYROX timer.
   For a typical mid-pack HYROX athlete, the RoxZone usually costs about 6–10 minutes total, but venue layout can move that number a lot.
   Across a very large public dataset of 759,659 official results, the median total RoxZone time was 7:37 for Open Men and 8:12 for Open Women. The middle 50% was roughly 6:01–9:54 for Open Men and 6:37–10:19 for Open Women.
   A practical way to present it is:

   Athlete level	Typical total RoxZone	Approx. per transition
   Competitive -> sub-1:20	4:00–5:00	30–38 sec
   Mid-pack -> 1:20–1:40	5:00–8:00	38–60 sec
   Recreational / 1:30+	7:00–10:00+	50–75+ sec

   One Utrecht analysis found athletes finishing 1:20–1:30 averaged 5:19 total RoxZone, while recreational athletes over 1:30 averaged 6:58. That was about 40 seconds versus 52 seconds per transition.

   The important caveat is that RoxZone time is highly venue-dependent. Across races, Open Men median RoxZone times ranged from about 4:38 to 13:46, because some venues move more distance into the transition zone and less into the recorded run splits. So for a training-plan, I’d use 6–9 minutes as a sensible mid-pack planning range, then note that course layout can add or subtract several minutes.

   For HYROX a nice benchmark line would be: “Budget 45–60 seconds per Zone transition, or roughly 6–8 minutes total for a typical mid-pack race.”

2. 2.The course is compact. Everything happens indoors, in one hall: the running loop wraps around the station floor, so spectators see you roughly every four minutes. "Compromised running" - running on legs that just pushed a sled - is the defining sensation of the HYROX course.
3. 3.Divisions change loads, not the format. Open, Pro, Doubles, and Relay all follow the same 8-run, 8-station sequence and the same order. Doubles pairs run every kilometre together and split station work; Relay teams of four each cover two runs and two stations. The full load matrix by division is on the weights page.

That's the entire event workout, start to finish - no surprises, no course reveal, nothing to scout. The format's predictability is exactly what makes it trainable.

Why the station order matters

Train the sequence, not just the stations. The order stacks stresses deliberately:

• The sleds (2–3) hit grip and legs back-to-back,
• Then farmers carry (6) re-tests the grip you already spent;
• Lunges (7) pre-fatigue exactly the muscles wall balls (8) need;

and every run in between is compromised running on whatever the last station took.

Two practical rules fall out of the order of events:

1. 1.Protect your grip early (sled pull technique decides your farmers carry),
2. 2.and bank nothing on runs 1–3 - time "saved" sprinting early is repaid with interest at stations 7 and 8.

It's worth knowing the HYROX stations in order cold, until the sequence is automatic - race-day thinking should be spent on pacing, not on what comes next.

Doubles athletes should rehearse the sequence together too: deciding in advance who leads each station, and how you'll split the wall balls, is worth minutes (the split rules live on the weights page). Our HYROX training guide covers pacing by target finish time, and race simulations in official order are built into the free training plan.

Train the stations the way you'll race them

Reading about the race format is one thing; rehearsing it is what moves your finish time. Fit Viz was built for exactly that:

Station flow on the big screen. Gyms running HYROX-style classes use Fit Viz to put all 8 HYROX stations on the wall in race order - current station, work targets, and who's up next - so a class moves through all 8 stations in race order without a coach shouting logistics.

A timer that knows the race. Our free browser HYROX timer runs full and half simulations in official station order with automatic Roxzone capture - and inside the free Fit Viz app, the same engine powers training plans with a built-in station timer that tracks, paces, and records every station, plus an overall HYROX timer for full sims. Your station history builds into pacing insight - and race-day predictions just rolled out.

The plan that uses both. The free 8 & 12-week HYROX training plan schedules station work, compromised-running blocks, and full-order simulations - printable PDF or run-it-in-the-app.

Use our free HYROX timer for pacing during training.

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