Every HYROX race is the same 8 × 1 km runs, each followed by one workout station, in a fixed order. What changes between divisions is the load. Women Pro race with the Open men's loads; Doubles use the singles loads for their category.
| # | Station | Work | Open W | Open M | Pro W | Pro M |
|---|---|---|---|---|---|---|
| 1 | SkiErg | 1000 m | No load, same for everyone | |||
| 2 | Sled Push | 50 m | 102 kg | 152 kg | 152 kg | 202 kg |
| 3 | Sled Pull | 50 m | 78 kg | 103 kg | 103 kg | 153 kg |
| 4 | Burpee Broad Jumps | 80 m | Bodyweight | |||
| 5 | Rowing | 1000 m | No load, same for everyone | |||
| 6 | Farmers Carry | 200 m | 2 x 16 kg | 2 x 24 kg | 2 x 24 kg | 2 x 32 kg |
| 7 | Sandbag Lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| 8 | Wall Balls | 100 reps | 4 kg | 6 kg | 6 kg | 9 kg |
Each station comes after a 1 km run. Sled loads include the sled. Wall ball targets: 2.70 m for women, 3.00 m for men. Season 26/27 rulebook; check the official rulebook before you race, as loads can change between seasons.
Doubles and Relay
Doubles partners run every kilometer together and split the station work however they like, using the singles load for their category (Mixed teams use the men's loads). In Relay, a team of four each runs 2 × 1 km and takes 2 stations, with each athlete using the load for their own sex.