HYROX Stations in Order (2026/27): Weights, Rowing Tips and Race-Day Hydration

Quick answer: a HYROX race is 8 x 1km runs, each followed by a workout station. The HYROX stations in order are:

1. SkiErg, 1,000m
2. Sled Push, 50m
3. Sled Pull, 50m
4. Burpee Broad Jumps, 80m
5. Rowing, 1,000m
6. Farmers Carry, 200m
7. Sandbag Lunges, 100m
8. Wall Balls, 100 reps

The order and distances are the same at every HYROX race in the world, and they haven't changed for the 2026/27 season. Only the weights change by division.

Below you'll find every station explained, the official 2026/27 weights for every division, a full guide to the rowing station, what's new in this season's rulebook, the Australian race calendar, and a simple race-day hydration plan. We spent two seasons as a hydration partner at HYROX events in Australia, so this guide is written from the side of the course, not a desk.

What is HYROX?

HYROX is an indoor fitness race that combines running with functional strength work. You run 1km, complete a station, run 1km, complete the next station, and repeat until all eight are done. That's 8km of running plus eight stations, usually finished in 60 to 120 minutes depending on fitness and division.

It started in Hamburg in 2017 and is now raced in cities right around the world, including Melbourne and Brisbane. Because the format is standardised, your time in Melbourne can be compared directly with a time in London or New York.

HYROX stations in order (with distances)

#	Station	Distance or reps	Main challenge
1	SkiErg	1,000m	Cardio, lats and core
2	Sled Push	50m (4 x 12.5m)	Leg drive and power
3	Sled Pull	50m (4 x 12.5m)	Grip, back and posterior chain
4	Burpee Broad Jumps	80m	Full body, heart rate
5	Rowing	1,000m	Cardio, legs and back
6	Farmers Carry	200m	Grip and posture
7	Sandbag Lunges	100m	Quads, glutes, balance
8	Wall Balls	100 reps	Legs, shoulders, finishing grit

Between every station is a 1km run, and you pass through the Roxzone (the transition area) each time. Roxzone time counts, so moving efficiently through it is free time saved.

HYROX weights 2026/27 (every division)

These are the official weights from the HYROX 2026/27 singles rulebook. They are the same as last season. Sled weights include the sled itself.

Station	Women Open	Women Pro	Men Open	Men Pro
Sled Push	102kg	152kg	152kg	202kg
Sled Pull	78kg	103kg	103kg	153kg
Farmers Carry	2 x 16kg	2 x 24kg	2 x 24kg	2 x 32kg
Sandbag Lunges	10kg	20kg	20kg	30kg
Wall Balls (100 reps)	4kg to 2.7m	6kg to 2.7m	6kg to 3.0m	9kg to 3.0m

SkiErg (1,000m), Rowing (1,000m) and Burpee Broad Jumps (80m) are the same for every division. Doubles and relay teams split the work and have their own standards, so always check the rulebook for your event before race day.

HYROX women's weights at a glance

• Women Open: sled push 102kg, sled pull 78kg, farmers carry 2 x 16kg, sandbag 10kg, wall ball 4kg to 2.7m.
• Women Pro: sled push 152kg, sled pull 103kg, farmers carry 2 x 24kg, sandbag 20kg, wall ball 6kg to 2.7m.

Women race the same 8km of running, the same 1,000m SkiErg and row, and the same 80m of burpee broad jumps as the men.

The HYROX rowing station: how to row it well

The rowing station is station 5, right at the halfway point. It's 1,000m on a Concept2 rower, and it's the same distance for every division, men and women.

• Machine setup: the rower starts at a damper setting of 6 and footplate position 4. You can adjust both, so practise in training on the setting you'll use and change it quickly in the Roxzone.
• Stay seated: under the 2026/27 rules, you must stay on the seat until a judge confirms your 1,000m. Standing up early can earn a penalty.
• Legs first: push with the legs, then swing the body back, then pull with the arms. Most people burn out their arms and back by pulling first.
• Pace it steadily: after the sled and burpee broad jumps, use long, strong strokes at a steady rate (around 24 to 28 strokes per minute for most people) to bring your heart rate down.
• Plan the second half: the row is the best moment to sip some fluid in the Roxzone and set your plan for the farmers carry, lunges and wall balls.

Every station explained, with pacing tips

Station 1: SkiErg, 1,000m

It feels easy because you're fresh. That's the trap. Hold a pace you could repeat, use your hips and lats rather than just your arms, and leave the station with your breathing under control.

Station 2: Sled Push, 50m

For most people this is the first real test. Stay low with straight arms, drive through the balls of your feet, face the direction you're pushing, and keep moving. Stopping and restarting a heavy sled costs far more energy than a slow, steady push.

Station 3: Sled Pull, 50m

Hand over hand on the rope, staying inside the box. Sit back and use your legs and bodyweight, not just your arms. Your grip will thank you at the farmers carry.

Station 4: Burpee Broad Jumps, 80m

Find a rhythm and keep the jumps moderate. Huge jumps feel productive but spike your heart rate. Consistent, repeatable reps win this station.

Station 5: Rowing, 1,000m

Halfway. See the rowing guide above: legs first, steady rate, stay seated until the judge confirms you're done.

Station 6: Farmers Carry, 200m

Shoulders back and down, short quick steps, and try to go unbroken. Each time you put the kettlebells down, picking them up again costs time.

Station 7: Sandbag Lunges, 100m

Your knee must touch the ground each rep. Keep the bag fully supported on your shoulders, settle into a steady cadence, breathe on every step, and don't sprint the first 20m.

Station 8: Wall Balls, 100 reps

The finisher. Break the 100 into planned sets (for example 25s or 20s) before you start, and stick to them. Short, planned rests beat long, unplanned ones.

What's new in the 2026/27 HYROX rulebook

The stations, order and weights are unchanged, but a few rules are stricter this season:

• Every station must be completed in full. An incomplete station means disqualification.
• Rowing: stay seated until a judge confirms your 1,000m.
• Sled push: you must face the direction of travel.
• SkiErg: jumping is allowed, as long as your feet land back on the base plate.
• Burpee broad jumps: a small stagger between your feet is allowed.
• Chalk: during the race, only event-supplied chalk can be used.
• No headphones or earbuds while racing.

Rules can be updated during the season, so read the official rulebook for your division before you race.

HYROX Australia 2026/27 race dates

• HYROX Melbourne: 9 to 13 December 2026, Melbourne Convention and Exhibition Centre.
• HYROX Auckland: 4 to 7 February 2027, Auckland Showgrounds.
• HYROX Brisbane: 31 March to 4 April 2027, Brisbane Convention and Exhibition Centre.
• Sydney and Perth 2027: not yet announced.

Dates and venues come from HYROX announcements and can change, so confirm on the official HYROX site before booking travel.

HYROX hydration: a simple race-day plan

Melbourne in December means a hot, packed indoor venue and an hour or more of hard work. You lose a lot of sweat, and that sweat carries sodium as well as water. Plain water replaces the fluid but not the salt.

Here's the simple approach we recommend. Everyone's sweat rate is different, so test it in training first.

• The day before: drink regularly through the day and include electrolytes with meals or training. Don't try to "catch up" with litres of water the night before.
• 2 to 3 hours before your wave: 500 to 600mL of fluid with electrolytes, then sip to thirst.
• 15 to 30 minutes before: a few mouthfuls if you feel dry. Arrive hydrated, not sloshing.
• During the race: most venues have water in the Roxzone. If you're racing 75 minutes or longer, a few sips every second lap is worth planning for, and the row is a natural moment.
• After the finish: replace fluid and sodium within the first hour, alongside some carbohydrate and protein.

Where Uthrive fits: each 355mL can of Uthrive natural hydration is made with natural Lake Deborah salt from Western Australia, with real fruit, no added sugar and nothing artificial. It's lightly sparkling and ready to drink, so it's easy to have one before your wave and one straight after you cross the line.

Uthrive at HYROX

For two seasons, Uthrive was a hydration partner at HYROX events in Australia, keeping athletes stocked at the hydration stations and in recovery areas. It's where a lot of people first tried us, and it taught us exactly what racers need on the day.

HYROX FAQs

How many stations are in HYROX?

Eight. Each one comes after a 1km run, so the race is 8 x 1km runs plus 8 stations.

What is the order of HYROX stations?

SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, then Wall Balls.

Have the HYROX weights changed for 2026/27?

No. The 2026/27 weights for every singles division are the same as 2025/26. Some rules are stricter, including completing every station in full and staying seated on the rower until a judge confirms your 1,000m.

What are the HYROX weights for women?

Women Open: sled push 102kg, sled pull 78kg, farmers carry 2 x 16kg, sandbag 10kg, wall ball 4kg to 2.7m. Women Pro: sled push 152kg, sled pull 103kg, farmers carry 2 x 24kg, sandbag 20kg, wall ball 6kg to 2.7m.

How far is the HYROX rowing station?

1,000m on a Concept2 rower for every division. It's station 5, after the burpee broad jumps.

How many wall balls are in HYROX?

100 reps for every division. Women throw to 2.7m (4kg Open, 6kg Pro) and men throw to 3.0m (6kg Open, 9kg Pro).

When is HYROX Melbourne 2026?

HYROX Melbourne is scheduled for 9 to 13 December 2026 at the Melbourne Convention and Exhibition Centre.

What should I drink for HYROX?

Fluid plus electrolytes, especially sodium, before and after the race, and small sips during longer races. A natural hydration drink with no added sugar, like Uthrive, makes it easy to get sodium in without a load of sugar.

Related reads: The ultimate guide to natural hydration, Electrolytes vs water, Hydration habits for the hour after training.