The 8 HYROX stations in order are SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and Wall Balls. You run about 1 km before each one, 8 km in total. The HYROX 26/27 rulebooks (version of 14 September 2026) keep the same order, distances and reps in every Singles, Doubles and Relay division.
Key takeaways
- In 26/27, every station must be completed in full: an incomplete station is a disqualification.
- Racers running at 4:00/km (6:26 per mile) or faster must use the Fast Lane.
- The HYROX 26/27 rulebooks set no overall time cap.
- Hybrid Smash's Race Day follows the same order on a Garmin. It adds a warm-up outside your race time and, with Rox Zones on (the default), times every Roxzone.
What are the 8 HYROX stations in order?
HYROX is a fitness race of 8 km of running, split into 8 runs of about 1 km, each followed by one workout station in a fixed order. This is the HYROX race format in the HYROX 26/27 Singles rulebook:
| Round | Run (about 1 km) | Station | Distance or reps |
|---|---|---|---|
| 1 | Run 1 | SkiErg | 1,000 m |
| 2 | Run 2 | Sled Push | 50 m (4 × 12.5 m) |
| 3 | Run 3 | Sled Pull | 50 m (4 × 12.5 m) |
| 4 | Run 4 | Burpee Broad Jumps | 80 m |
| 5 | Run 5 | Rowing | 1,000 m |
| 6 | Run 6 | Farmers Carry | 200 m |
| 7 | Run 7 | Sandbag Lunges | 100 m |
| 8 | Run 8 | Wall Balls | 100 reps |
HYROX workout order, distances and reps: 26/27 Singles rulebook (version of 14 September 2026), §4.1 and §7.2.
The race ends at Wall Balls: there is no run after the last station.
Between each run and station, you pass through the Roxzone, the transition area between the running course and the workout stations. Here's how the Roxzone works.
The format is the same at every race, but venue layouts differ: see what changes from venue to venue.
Jump to: Divisions and age groups · Open vs Pro · Distances in yards and miles · Fast Lane · Time cap · On a Garmin
HYROX stations explained: what does each one require?
Each station has a movement standard. In 26/27, an incomplete station, like a missed run, means disqualification.
| Station | What the rulebook requires |
|---|---|
| SkiErg | Damper set to 6, but adjustable. Both feet stay on the base; a jump must land back on it. |
| Sled Push | Four 12.5 m lengths. The whole sled crosses the line before you change direction. |
| Sled Pull | Pull from standing, inside the Racers Box. |
| Burpee Broad Jumps | Chest to the floor, then a two-footed take-off and landing, with no extra steps or shuffles. |
| Rowing | Stay seated until the judge confirms 1,000 m. |
| Farmers Carry | Two kettlebells, arms extended. You may put them down if they don't move forward. |
| Sandbag Lunges | The trailing knee touches the floor every rep, with the sandbag on both shoulders. |
| Wall Balls | Hips below knees, a two-handed throw and a hit on the target. |
Summarised from the HYROX 26/27 Singles rulebook, §8.
What each rule break costs is in the 26/27 rules and penalties.
What are the HYROX divisions and age groups?
The HYROX 26/27 rulebooks cover four ways to race: Singles, Doubles, Relay and Adaptive. Singles, Doubles and Relay race the same stations in the same order, with the same distances and reps. Only the weights and the wall-ball target height change.
| Format | Divisions | How it works |
|---|---|---|
| Singles | Women and Men (the Open divisions), Women Pro, Men Pro | One racer does every run and station. |
| Doubles | Women, Men, Mixed, Women Pro, Men Pro | Two racers run together and split the station work as they like. |
| Relay | Women, Men, Mixed (2 women and 2 men) | Four racers each run 2 × 1 km and do 2 stations. |
| Adaptive | 13 divisions, such as Vision Impairment, Short Stature and three Seated divisions | The run or push distance varies by division. |
HYROX 26/27 Singles, Doubles, Relay and Adaptive rulebooks, versions of 14 September 2026.
Your age group is set by your age on race day: 16–24, then five-year bands up to 85–89, so the minimum age is 16. Doubles teams use their average age, and Relay teams race as Under 40 or 40+ by average age.
Pro is open up to the 80+ age groups at regular races. Athletes aged 60 and over qualify for the World Championships only through Open.
In the 26/27 elite pathway, Elite 15 qualification is points-based, earning points needs an Athlete Licence, and a new Challenger Division covers athletes ranked 16 to 30.
The rules for pairs and relay teams are in how HYROX Doubles works.
Open or Pro: what changes?
In the HYROX 26/27 rulebooks, Open and Pro race the same stations, distances and reps, but Pro uses heavier weights. Women Pro uses the Men Open weights. The Men Pro Sled Push is 202 kg (445 lb) including the sled, against 152 kg (335 lb) in Men Open.
Compare who may enter Pro, with every weight.
HYROX distances: how far is each station in metres, yards and miles?
HYROX station distances range from 50 m (164 ft) to 1,000 m (0.62 miles), and the 8 runs add up to 8 km (4.97 miles).
| Segment | Metres | Yards | Feet | Miles |
|---|---|---|---|---|
| Each run (approximately) | 1,000 m | 1,094 yd | 3,281 ft | 0.62 mi |
| All 8 runs | 8,000 m | 8,749 yd | 26,247 ft | 4.97 mi |
| SkiErg | 1,000 m | 1,094 yd | 3,281 ft | 0.62 mi |
| Sled Push (4 × 12.5 m) | 50 m | 55 yd | 164 ft | 0.03 mi |
| Sled Pull (4 × 12.5 m) | 50 m | 55 yd | 164 ft | 0.03 mi |
| Burpee Broad Jumps | 80 m | 87 yd | 262 ft | 0.05 mi |
| Rowing | 1,000 m | 1,094 yd | 3,281 ft | 0.62 mi |
| Farmers Carry | 200 m | 219 yd | 656 ft | 0.12 mi |
| Sandbag Lunges | 100 m | 109 yd | 328 ft | 0.06 mi |
HYROX stations and distances in metres from the 26/27 Singles rulebook, §4.1 and §7.2. Yards, feet and miles are our conversions, rounded.
Each 12.5 m sled length is 41 ft. Wall Balls has no distance: its targets are 2.70 m (8 ft 10 in) for women and 3.00 m (9 ft 10 in) for men.
A watch will rarely read exactly 1.00 km per run: runs follow venue laps, and indoor watch distance is an estimate. More on how much running HYROX involves.
Hybrid Smash, a Garmin Connect IQ watch app, shows these targets in metric only.
Who has to run in the HYROX Fast Lane?
Racers running at 4:00/km (6:26 per mile) or faster must use the Fast Lane, the smaller lane on the inside of the run course. Everyone else should stay in the Running Lane.
The rule is in §7.2 of the HYROX 26/27 Singles rulebook, and the Doubles and Relay rulebooks repeat it. If HYROX crew are directing the Fast Lane, every racer must follow their instructions.
On a treadmill, 4:00/km is 15 km/h (9.3 mph).
In either lane, counting your laps is your job: extra laps earn no time back, and venue lap screens are only a non-official aid. A missed lap costs 3 to 7 minutes, or disqualification, depending on the lap set-up. Here's how to keep track of your laps.
If your Run Pace target in Hybrid Smash is 4:00/km or faster, that's Fast Lane pace. The watch can't see your lane, and the app doesn't count venue laps: it never moves on by itself, so you press LAP at every changeover.
Is there a time cap in HYROX?
No. The HYROX 26/27 Singles, Doubles and Relay rulebooks (versions of 14 September 2026) set no overall time cap or time limit, including in Pro divisions. Check your event's athlete guide for venue timings.
Instead of a cut-off, the rulebooks define two other outcomes:
- Did Not Finish: a Race Director withdraws you on medical or hygiene grounds.
- Disqualification: for example, for a missed run or an incomplete station.
For typical finish times by division, see how long HYROX takes.
Can a Garmin track the HYROX stations in order?
Yes, with a Connect IQ app such as Hybrid Smash. Its Race Day mode runs the 8 runs and 8 stations in HYROX order, from SkiErg to Wall Balls.
Race Day has two settings you can change, your target pace and your Run Type. Everything else follows the race format and your weight class.
Station weights and distances match the Weight Class you choose: Men Open, Women Open, Men Pro, Women Pro, Men Doubles, Women Doubles or Mixed Doubles. There are no Doubles Pro or Relay classes.
The Doubles classes change the station weights only: the flow is the same as singles, with no partner switching.
Race Day's segment list also adds a warm-up that stays out of your race time. With Rox Zones on (the default), a timed Roxzone follows each run and each station, except Wall Balls.
You press LAP at every changeover: Hybrid Smash doesn't detect stations automatically, but it knows what comes next and names each segment. A full Race Day is 32 presses with Rox Zones on, or 17 with it off.
With Rox Zones on, Race Day times a Roxzone before Wall Balls; official results don't. So your watch shows a shorter Run 8 and a longer Roxzone total than results.hyrox.com, even with perfect presses.
See every press on race day, segment by segment, and the user guide's Race Day section.
What is Hybrid Smash?
Hybrid Smash is a Garmin Connect IQ watch app that tracks and paces HYROX races, simulations and workouts while you do them. One press of the LAP button per changeover, and every run, station and Roxzone is timed, labelled and saved to Garmin Connect.
It is a one-time purchase on the Connect IQ store with no account, no subscription and no phone needed while you train. It offers Race Day (the official sequence of 8 × 1 km runs and 8 stations, with station targets for your weight class), Hyrox Sim, Free Training (pick the next station on the watch as you go), 8 ready-made HYROX workouts and 3 custom workouts.
It is built for the balance between simplicity and the right features: a clean screen, few options and a design nobody needs a tutorial for.
- Three controls run the session: LAP for the next segment, DOWN to undo a mistaken press, SELECT for the menu.
- Saved to Garmin Connect as Indoor Run, Outdoor Run or Cardio, depending on the Run Type you pick, with every segment as a lap.
- Works on most current Garmin watches, including Forerunner, fēnix, epix, Venu and vívoactive models. Check your model on the Connect IQ store.
FAQ
Can you skip a HYROX station or change the order?
No. The HYROX 26/27 rulebook requires the stations in order, 1 to 8, with a run before each one. A station done out of order costs a 3-minute penalty, and more than one out of order means disqualification. You may make up a missed station before you enter Wall Balls, but it then counts as out of order. A station never completed means disqualification.
Which HYROX stations use weights?
Five of the eight HYROX stations use weights: Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges and Wall Balls. SkiErg, Burpee Broad Jumps and Rowing have none. The weights depend on your division, and the sled weights include the sled. HYROX weights by division lists them in kg and lb.
Is there an official PDF of the HYROX station order?
Yes. The HYROX 26/27 rulebooks are PDFs, one each for Singles, Doubles, Relay and Adaptive. The Singles rulebook's division table (§4.1) shows all 8 stations in order, with distances, reps and weights. HYROX replaces the files at the same web address and prints no date inside them. Check each PDF's document properties instead: as of October 2026, all four show 14 September 2026.
Sources
- HYROX Singles Rulebook 26/27 (EN), HYROX, version of 14 September 2026. Accessed 6 October 2026.
- HYROX Doubles Rulebook 26/27 (EN), HYROX, version of 14 September 2026. Accessed 6 October 2026.
- HYROX Relay Rulebook 26/27 (EN), HYROX, version of 14 September 2026. Accessed 6 October 2026.
- HYROX Adaptive Rulebook 26/27 (EN), HYROX, version of 14 September 2026. Accessed 6 October 2026.
- HYROX official results, HYROX (timing by mika:timing), 26/27. Accessed 6 October 2026.