HYROX Training at Home: The Equipment You Need

HYROX is a fitness race: eight 1 km runs, each followed by a workout station, always in the same order. You can train for most of it at home with a ski erg, an air rower, something to run on and a few free weights. The sled push and sled pull are the only stations that need a gym or a clever substitute.

This guide lists the eight stations, the weights for each division, and the equipment that trains each one at home.

Last updated 8 October 2026 by the ADVG Team. ADVG sells the ski erg, rower, curved treadmill, air bike, weight plates and bundles linked in this guide. How we wrote this guide.

What is HYROX?

A HYROX race is 1 km of running followed by one workout station, repeated eight times: 8 km of running in total, with the stations in between. Everyone does the same stations in the same order, which is what makes it so popular: you can train for exactly what you will face on race day. You can race on your own in the Open or Pro divisions, or share the work in Doubles.

The 8 HYROX stations in order

#	Station	Distance or reps	What trains it at home
1	SkiErg	1000 m	A ski erg
2	Sled push	50 m	A curved treadmill on high resistance, or a sled
3	Sled pull	50 m	A sled and rope; heavy rows and deadlifts build the same muscles
4	Burpee broad jumps	80 m	No equipment needed
5	Rowing	1000 m	An air rower
6	Farmers carry	200 m	Kettlebells, dumbbells or grip plates
7	Sandbag lunges	100 m	A sandbag, or a weight plate held at your chest
8	Wall balls	100 reps	A wall ball and a wall

Sources: HYROX, The Fitness Race, and the HYROX Singles Rulebook, season 26/27 (both checked 8 October 2026).

HYROX weights by division

Station	Women Open	Men Open	Women Pro	Men Pro
Sled push (including the sled)	102 kg	152 kg	152 kg	202 kg
Sled pull (including the sled)	78 kg	103 kg	103 kg	153 kg
Farmers carry	2 x 16 kg	2 x 24 kg	2 x 24 kg	2 x 32 kg
Sandbag lunges	10 kg	20 kg	20 kg	30 kg
Wall balls	4 kg	6 kg	6 kg	9 kg

These are the weights in the HYROX Singles Rulebook for season 26/27. Women’s Doubles use the Women Open weights, and Men’s and Mixed Doubles the Men Open weights. Standards can change from season to season, so check the official HYROX site before race day.

The equipment you need for HYROX training at home

1. A ski erg (station 1)

The race opens with 1000 m on a ski erg, straight after your first run. HYROX describes it as mainly an arm, shoulder and core exercise that becomes a full-body workout when done efficiently, and a CrossFit Games athlete’s SkiErg guide on BOXROX explains how to drive each pull from your core and lats rather than just your arms. Having one at home lets you practise that, and your pacing, on tired legs.

Our ADVG SkiErg and Stand PowerMax 1.0 has an air-resistance flywheel with 10 damper settings, a monitor for time, distance, watts and calories, and a 200 kg maximum user weight. Use the floor stand (60 cm wide, 127 cm deep, 216 cm tall) or mount it on a wall to save space. It weighs 38 kg (45 kg boxed) and arrives part-built: you fit the arms, the support and the base, and buyers’ reviews on its product page put assembly at 20 to 45 minutes. The Home Gym UK Community channel has also reviewed it on YouTube.

2. An air rower (station 5)

The 1000 m row is the fifth station, after five runs and the first four stations, so practising it on tired legs pays off on race day. An air rower feels the same as the machines used in gyms and races. See the ADVG RowErg PowerMax 1.0, or read our rowing machine buying guide.

3. Something to run on (8 km of running)

HYROX includes 8 km of running, and every kilometre after the first comes straight after a hard station. A curved treadmill suits this well: no motor, no top speed, and you change pace just by moving forward or back. It can also stand in for the sled push, the station that is hardest to train at home: BarBend’s sled push alternatives include driving a treadmill belt with the motor off, and a curved treadmill on a high resistance setting gives you that push with resistance you can set. See the ADVG CurveMax 1.0, or compare curved and flat treadmills.

4. Free weights for carries, lunges and wall balls

• Farmers carry: kettlebells or dumbbells at your race weight, held at your sides with your back straight, as in ACE’s farmer’s carry guide. Tri-grip weight plates work too: their handles make them easy to carry for distance.
• Sandbag lunges: a sandbag is cheap and easy to store; a weight plate held at your chest works for practice. In the race the sandbag stays on both shoulders and your back knee must touch the ground on every lunge (HYROX rulebook); BOXROX’s sandbag lunges guide covers the technique.
• Wall balls: a wall ball at your race weight and a solid wall with a target line at 2.70 m (women) or 3.00 m (men), the race heights. CrossFit’s wall-ball shot guide breaks the movement down: a front squat and a push press in one.

5. Optional: an air bike for extra fitness

An air bike is not a HYROX station, but it is one of the best ways to build fitness without the pounding of extra running. The ADVG Assault AirBike PowerMax 2.0 has unlimited air resistance and moving handlebars that work your whole body.

Save with a bundle

• ADVG SkiErg RowErg Bundle: both HYROX machines in one order.
• ADVG Tri-Erg Bundle: ski erg, rower and bike for a complete cardio corner.

A HYROX workout you can do at home

Four rounds, as steadily as you can:

1. 1 km run, then 1000 m on the ski erg.
2. 1 km run, then a 50 m sled-style push on a curved treadmill at high resistance.
3. 1 km run, then a 1000 m row.
4. 1 km run, then a 200 m farmers carry.

Finish with 50 wall balls. New to this kind of training? Halve the distances for your first few weeks.

How to plan a week of HYROX training at home

• One engine session: intervals on the ski erg and the rower, such as 6 x 500 m with 90 seconds’ rest.
• One strength session: squats, lunges, deadlifts and carries.
• One “compromised running” session: alternate a station with a 1 km run, so you learn to run on tired legs. HYROX’s own preparation advice stresses practising running after working your legs and arms, and Canadian Running explains how to add compromised running to your week.
• One easy run: longer and slower, to build your running base.

If you are new to exercise or have a health condition, talk to your GP before starting a new training plan.

Customer care and warranty

• 2-year warranty on our ski erg, rower and air bike, and 24 months on the CurveMax treadmill, covering manufacturing defects: see the warranty terms in our returns and warranty policy.
• 30-day return window from the day your order is delivered: see our returns policy.
• Help choosing: tell us your space and your race, and we will help you pick. Contact us.

Frequently asked questions

What are the HYROX stations in order?

SkiErg (1000 m), sled push (50 m), sled pull (50 m), burpee broad jumps (80 m), rowing (1000 m), farmers carry (200 m), sandbag lunges (100 m) and wall balls (100 reps), with a 1 km run before each one.

What weights are used in HYROX?

In the Open division, women push 102 kg and men 152 kg on the sled, including the sled, and the farmers carry is 2 x 16 kg for women and 2 x 24 kg for men. The table above lists every station for the Open and Pro divisions, from the HYROX rulebook for season 26/27.

Can you train for HYROX at home?

Yes. With a ski erg, an air rower, something to run on and a few free weights you can train seven of the eight stations at home. Only the sled pull really needs a sled.

Do I need a sled to train for HYROX?

Not to start. A curved treadmill on high resistance gives you a sled-style push, and heavy rows and deadlifts build the muscles for the sled pull. Try a real sled at a gym before race day to practise the technique.

How far do you run in HYROX?

8 km in total: eight runs of 1 km, one before each station.

Which machines are used in HYROX?

Two: a SkiErg for station 1 and a rowing machine for station 5, each over 1000 m.

Conclusion

You do not need a HYROX gym to train for HYROX. A ski erg, an air rower, a curved treadmill and a few free weights cover almost every station, and they let you practise the part that decides most races: working hard on tired legs.

See the ADVG SkiErg RowErg Bundle, or read our guides to rowing machines and curved treadmills.

HYROX is a trademark of its owner. ADVG is not affiliated with or endorsed by HYROX.

How we wrote this guide

• What it is based on: HYROX’s own race pages and rulebook for the format, stations and weights; the specifications of the machines we stock, from their product pages; reviews on those pages; the questions customers ask us by chat and email; and the training sources below, each read and checked on 8 October 2026.
• What we have not done: we are not HYROX coaches and have not timed or tested these sessions in a lab. The workouts are examples for healthy adults, not a personal training plan.
• Our interest: ADVG sells the ski erg, rower, curved treadmill, air bike, weight plates and bundles linked here. We do not sell sleds, sandbags, wall balls or kettlebells, so we have described those without pointing you to any shop, and we have not named or ranked other brands.
• Corrections: spotted something wrong or out of date? Tell us and we will put it right.

Sources

1. HYROX, The Fitness Race: race format, stations in order, the ski erg as a full-body workout, and the Doubles weights.
2. HYROX, Rulebooks (the Singles rulebook, season 26/27): weights for every division, wall-ball target heights and the sandbag lunge standard.
3. HYROX, Best HYROX Preparation: practise running after working your legs and arms.
4. Canadian Running, Want to get better at Hyrox? Add compromised running to your training (2026): what compromised running is and how to train it.
5. CrossFit, The Wall-Ball Shot: the movement, a front squat and a push press combined.
6. ACE, Farmer’s Carry: how to hold and carry the weights.
7. BarBend, Sled Push Alternatives: pushing a treadmill belt with the motor off as a stand-in for the sled push.
8. BOXROX, The Ultimate Guide to the SkiErg Machine: Tips from a CrossFit Games Athlete: driving the pull from your core and lats.
9. BOXROX, Everything you Need to Know about the HYROX Sandbag Lunges Station: lunge technique.