4.9 Race prep guide
Hyrox Equipment
8 stations. 8 km of running. Know exactly what equipment each station uses, what the competition loads are, and what to train on at home.
2 competition-standard machines 6 substitutable stations All open division loads listed
All 8 Stations
Competition standard Training substitute available
1
SkiErg
Competition spec1,000m · Bodyweight
Official competition equipment. Must train on a Concept2 SkiErg.
2
Sled Push
50m · 70 kg (M) / 55 kg (W) + bodyweight
Race uses a Hyrox-specific sled. Train on any push sled loaded to equivalent weight.
3
Sled Pull
50m · 100 kg (M) / 70 kg (W)
Same sled as push. Use a harness and strap setup to replicate the pull stimulus.
4
Burpee Broad Jump
80m · Bodyweight
No equipment required. Practise technique and pacing — consistency beats power here.
No equipment needed
5
Row
Competition spec1,000m · Bodyweight
Official competition equipment. Must train on a Concept2 RowErg.
6
Farmer's Carry
200m · 2×24 kg (M) / 2×16 kg (W)
Train with the exact competition kettlebell weight. Grip and posture under fatigue are key.
7
Sandbag Lunges
100m · 20 kg (M) / 10 kg (W)
Use the exact competition load. The stimulus is about endurance and knee-over-toe mechanics, not strength.
8
Wall Balls
100 reps · 6 kg to 10-ft target (M) / 4 kg (W)
100 unbroken is the goal. Train sets of 25–30 consistently before going for the full 100.
Open division loads shown. Hyrox Pro and doubles divisions differ. Each station is preceded by a 1 km run.
