Introduction

Have you conceptualized what it feels like to participate in a competition that tests your endurance, strength, and mental fortitude? That's precisely what HYROX offers. Picture it as a mixture of a marathon with a functional fitness challenge—a Spartan Race meets CrossFit, but with the structure of an indoor venue.

A competition is just one part of the HYROX experience. It serves as a personal development opportunity for people across all fitness levels, from weekend warriors and serious athletes to those simply looking for something new to try.

In this piece, we cover it all: hyrox stationen, weights, stations in order, expectations for HYROX Melbourne, and the potential face of HYROX, Tia-Clair Toomey-Orr, and her plans post-HYROX Melbourne 2025.

What is HYROX, and why is it Gaining Popularity?

HYROX is a global competition that combines endurance racing and functional fitness – it's the first of its kind indoors. The competition includes eight 1km running intervals with a functional fitness station at the end of each. Both aerobic and anaerobic systems are put to the test.

To put it simply: HYROX = 8K run + 8 workout stations.

Unlike obstacle races that depend on terrain or weather, HYROX takes place inside controlled environments—so no mud, no rain, no slippery slopes. Just you and your determination against the world as the crowd cheers you on from every angle. 

XYROX can be signed up for by anyone, whether they are a CrossFitter or a casual gym goer. The competition is pro-level yet inclusive at the same time which is one the reasons people talk about it.

The History of HYROX

HYROX was co-founded in  Hamburg Germany in 2017 by Christian Toetzke and ex-professional hockey player Moritz Fürste. They wanted to make fitness racing mainstream and thus, the idea of HYROX was born.

Over the next few years, Sydney, Amsterdam, London and even Miami started hosting these high-energy events.

The reason why HYROX grew so fast? Consistency. Every event is the same across locations and every city sorts the competition based on HYROX timing systems. Athletes can now measure their performance globally, just like in traditional races. 

Why HYROX Is Popular With Advanced And Novice Athletes

You may be asking yourself “is this only for top athletes?” The answer is no. And that’s one of its biggest strengths. 

Professionals love it because it offers clear metrics, provides competition, and requires a unique combination of strength and endurance in one workout.

Novices appreciate it because of its warmth, structure, organization, and its adjustable levels of difficulty.

Here’s a breakdown of the categories:

Open Division – Workouts for most recreational exercisers. 

Pro Division – Higher weights for more competitive athletes. 

Doubles Division – Teams of two where work can be done in halves. 

Relay Teams – Ideal for groups of four. 

It's an absolute challenge of comprehensive fitness and provides measurable goals with no guesswork. Thus, repeatable workouts and performance benchmarks can always be identified.

HYROX and Uthrive Hydration – A Dynamic Combination

No matter how much you try to lift or train for HYROX, without proper hydration and sustained recovery, you’ll hit a roadblock around halfway through the race.

This is exactly what Uthrive Hydration solves.

Uthrive focuses on providing natural isotonics, clean electrolytes, and hydration solutions designed for fueling endurance athletes without any artificial additives. For HYROX competitors

How Many Stations Are There in HYROX?  

So how many stations in HYROX? That is one of the most asked questions and it’s easy to answer once you know the structure.  

A HYROX race includes 8 fitness stations. However, there is a catch, and that is that you must run 1 kilometer before each station. This means the full race comprises:  

8 x 1km runs  

8 x fitness stations  

That’s a total of 16 stages which switch between running and a physical task. You can count on the structure to always remain the same, which allows for thorough preparation.  

The Principle of Alternating Running and Functional Tasks  

Test both your aerobic and anaerobic capacity equally with HYROX. The running segments work on your cardio endurance, while the functional stations focus on strength, explosiveness, grip, core, stability, and mental grit.  

Picture a pendulum—swinging back and forth between breathless running and muscle burning workouts. The capacity to transition within those extremes smoothly separates decent times from podium finishes.  

HYROX Stations in Order  

Knowing the sequence of the stations is vital for race day preparation. Understanding the order allows strategizing effort and energy expenditure efficiently.

Here’s the official station layout that will be the same for every HYROX event:

Station 1: SkiErg (1,000m)

Muscles Worked: Shoulders, lats, abs, and legs

Challenge Type: Cardio endurance & coordination

This Nordik skiing warm up strech simulates Nordic skiing on a vertical pull machine. It appears easy in the beginning, but pace yourself. If not, you will suffer towards the end.

Pro tip: Settle into the rhythm instead of raw pace, as menial speed gets you nowhere. Jump start your engine.

Station 2: Sled Push (50m)

Muscles Worked: Quads, glutes, calves and core

Challenge Type: Power and Strength

The real suffering begins here. You’ll push a heavy sled over a 50-meter course, broken into 4x12.5m segments. Expect brutal resistance, especially on sticky carpet surfaces.

Pro tip: Powerful two handed push leads to better results than sprinting forwards. Keep low and drive through your heels.

Station 3: Sled Pull (50m)

Muscles Worked: Lats, biceps, grip and hamstrings

Challenge Type: Grip & back strength

Next, you will use a thick rope to pull that same sled 50m back towards you. This requires considerable back and arm muscles in addition to some quick footwork. Yes, it is painful, and yes, it burns.

Pro tip: Utilize your legs for stability and lean back into each pull to save your arms through the effortful work.

Station 4: Burpee Broad Jumps (80m)

Muscles Worked: Full Body

Challenge Type: Explosiveness + stamina

This one’s super popular with the folks (and for all the wrong reasons). Do a single burpee followed by a forward jump. Repeat 80 meters. In theory, sounds simple, right? Not quite.

Pro tip: Keep every jump as efficient as possible. Longer jumps are going to be far more tiring.

Station 5: Rowing (1,000m)

Muscles Worked: Quads, glutes, back, core.

Challenge Type: Cardio with muscular endurance

At this point, you’re halfway through the challenge. Go to the rowing machine and complete 1,000m. Use this station to regain your breath, but don’t slack off.

Pro tip: Propel your strokes with deliberate focus as well as control while ensuring powerful pull.

Station 6: Farmers Carry (200m)

Muscles Worked: Forearms, traps, shoulders, core

Challenge Type: Grip strength and posture

For the next challenge, you’ll hold two kettlebells and walk for 200 meters. There’s no29way around it, your grip will scream. But it’s also an interesting test for your willpower.

Pro tip: Keep locked down shoulders, stand tall while keeping an upright posture, and only stop if you must.

Station 7: Sandbag Lunges (100m)

Muscles Worked: Quads, glutes, core, shoulders

Challenge Type: Stability + lower-body burn

This one tests balance and endurance at the same time. You will utilize a sandbag placed on your back. Lunge step across the arena over a distance of 100 meters.

Professional instruction: Maintain a vertical posture, take precise individual steps, and concentrate on inhaling while performing each lunge.

Station 8: Wall Balls (Men: 100; Women: 75)

Muscles Worked: Shoulders, core, quads

Challenge Type: Finisher of total body fatigue

The final challenge is wall balls. After your legs and lungs are “cooked,” throwing a medicine ball to a target feels cruel, but finishing feels glorious.

Pro tip: Maintain controlled pacing. Calm and consistent movement helps maintain relief from fatigue.

HYROX Stations and Weights

In HYROX, weights are divided according to the Open vs Pro division and sex. Here is the summary below:

Weights for Men – Pro vs. Open

Weights for Women – Pro vs. Open

Although these weights may seem easy, keep in mind they are lifted, pushed, pulled, and carried under the constraints of running and other tasks.

Nutrition Strategy and Hydration Strategy with Uthrive Hydration

By now, we understand how HYROX is not solely focused on physical strength endurance and recovery play an equally important role, especially when considering hydration.

Uthrive Hydration provides naturally sourced isotonic solutions that effectively assist in:

Replenishing electrolytes

Stabilizing energy levels

Cramps prevention

Accelerating post-race recovery

A sample Uthrive hydration strategy:

Pre-Race: 500ml of drink with salt and vitamins

During Race: Short sips every 2 stations if possible

Post-Race: Carbs with magnesium enhanced recovery drink from Uthrive Hydration