274,903 Open finishes
The eight HYROX stations
Weights for every division, the typical and top-10% split for each, and which ones are actually worth your training weeks.
- 8 stations
- 8 × 1 km runs
- Every division
- Real split times
Running · typical Open Man 41:41 eight kilometres, more than half the race
Station work 38:42 the eight stations together
Roxzone 7:42 the walks between stations. Longer than any one station.
Tap a station
Typical split for men and women. Train first marks the three where the top 10% gain the most time.
Where the time is
Train these in this order
top three rows first. the bottom two can wait.
A top-10% Open Men finish is 16:48 faster than a typical one. The stations below are sorted by how much of that they win.
| Station | Top 10% | Typical | Slowest 10% | Top 10% saves | Where the time is |
|---|---|---|---|---|---|
| Wall balls | 5:00 | 7:15 | 11:49 | 2:15 | |
| Burpee broad jumps | 3:54 | 5:38 | 8:31 | 1:44 | |
| Sandbag lunges | 3:54 | 5:22 | 7:57 | 1:28 | |
| Sled pull | 3:46 | 5:03 | 7:04 | 1:17 | |
| Sled push | 2:25 | 3:10 | 4:26 | 45s | |
| Farmers carry | 1:41 | 2:13 | 3:09 | 32s | |
| Rowing | 4:25 | 4:55 | 5:36 | 30s | |
| SkiErg | 4:14 | 4:36 | 5:06 | 22s |
The same table for Open Women
| Station | Top 10% | Typical | Slowest 10% | Top 10% saves | Where the time is |
|---|---|---|---|---|---|
| Burpee broad jumps | 4:47 | 6:48 | 10:26 | 2:01 | |
| Wall balls | 4:54 | 6:54 | 11:10 | 2:01 | |
| Sandbag lunges | 3:52 | 5:16 | 7:46 | 1:24 | |
| Sled pull | 4:29 | 5:52 | 8:10 | 1:23 | |
| Sled push | 2:18 | 2:58 | 4:00 | 40s | |
| Rowing | 5:02 | 5:33 | 6:19 | 31s | |
| Farmers carry | 1:53 | 2:21 | 3:15 | 28s | |
| SkiErg | 4:52 | 5:19 | 5:58 | 27s |
Weights and standards by division
| Station | Open Men | Open Women | Pro Men | Pro Women |
|---|---|---|---|---|
| Sled push | 152 kg total sled weight | 102 kg | 202 kg | 152 kg |
| Sled pull | 103 kg total sled weight | 78 kg | 153 kg | 103 kg |
| Farmers carry | 2 × 24 kg kettlebells | 2 × 16 kg | 2 × 32 kg | 2 × 24 kg |
| Sandbag lunges | 20 kg sandbag | 10 kg | 30 kg | 20 kg |
| Wall balls | 6 kg ball to a 3.0 m target | 4 kg to 2.7 m | 9 kg to 3.0 m | 6 kg to 2.7 m |
| SkiErg / Row | 1000 m each, identical in every division | |||
| Burpee broad jumps | 80 m, identical in every division | |||
| Running | 8 × 1 km, identical in every division | |||
Set by HYROX and they can change between seasons. Check the current rulebook on hyrox.com before you race.
The RoxHype app
Eight stations. One of them is costing you the most.
Enter your splits and get a plan weighted to the two or three that are actually slow, rebuilt every week around what you did.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
worst split first
Questions people ask
Which station is worth training most?
The top 10% of Open Men are 2:15 faster than a typical finisher on the wall balls, but only 22s faster on the skierg. Train the top three rows of the table first.
Is my slow station a strength problem or a fitness one?
Slow even when fresh: it is strength or technique. Fine fresh but slow in the race: it is fitness and pacing, and the fix is running and stations together, not more reps. Each station page has a quick test.
What about the runs and the roxzone?
The eight runs are more than half the race. For a typical Open Man, run 1 is 4:33 and run 8 is 5:55. The roxzone, the walks between stations, is 7:42 for a typical racer and 5:21 for the top 10%. Walk it with purpose.
Do the weights change between seasons?
They can. HYROX sets the weights and standards. Check the current rulebook on hyrox.com before you race.
