HYROX distances: running and all eight stations
The race distances in order
Each run comes before its station. Complete run eight, then wall balls, then follow the finish route. There is no additional kilometre after wall balls.
| Station | Distance / repetitions |
|---|---|
| 1. SkiErg | 1000 m |
| 2. Sled push | 50 m |
| 3. Sled pull | 50 m |
| 4. Burpee broad jumps | 80 m |
| 5. Rowing | 1000 m |
| 6. Farmers carry | 200 m |
| 7. Sandbag lunges | 100 m |
| 8. Wall balls | 100 reps |
These are the standard 2026/27 Singles distances and repetitions. Women, Women Pro, Men and Men Pro complete the same totals; the loaded stations use different weights. See the weight chart and the wall-ball specifications.
Running segments are not necessarily single laps
The designated run course totals 8,000 m, divided into eight approximately 1,000 m segments. A segment can require several venue laps. Follow the event map and briefing rather than assuming one lap equals one kilometre. The Roxzone connects the run course to the stations; machine metres on the SkiErg and rower are not extra running kilometres.
The format is standardized, but venue layout, surface, congestion and conditions can affect a result. Identical prescribed distances do not make two performances perfectly interchangeable.
What changes in Doubles?
Both partners run all eight segments together. They share each station's prescribed total with one working at a time: for example, 1,000 m rowing between them, not 1,000 m each. Partners choose their work split within the movement and changeover rules. Read the Doubles rules before planning changes.
Use the distances in training
Record distance, load, rest and effort when comparing sessions. A shorter drill can build skill without being a full race simulation. For example, four 250 m rows total 1,000 m, but rests change the task compared with a continuous race effort. Likewise, 100 m of lunges is a distance, not a prescribed number of steps.
Build toward the full station distance at a manageable load before adding fatigue. Race-distance practice is useful preparation, not a requirement for every workout.
Questions
Is the farmers carry 100 m or 200 m?
The standard HYROX® farmers carry is 200 m. The sandbag lunge station is 100 m.
Do women complete 75 wall balls?
The 2026/27 standard Singles rulebook requires 100 valid wall balls for women and men. Ball weight and target height depend on the division.
Is HYROX® a continuous 8 km run?
No. The running is divided into eight segments, each followed by a workout station.
Sources
Verified against the official 2026/27 Singles rulebook, sections 1, 7 and 8, and Doubles rulebook, section 7. Check the rules for your event and format.
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