HYROX sandbag lunges: rules, pacing and the run after
The sandbag lunge covers 100 m immediately before the final run. The standard is simple but unforgiving under fatigue: alternating legs, trailing knee down and full extension without shuffle steps.
Official format
| DIVISION | WOMEN | MEN |
|---|---|---|
| Open | 10 kg | 20 kg |
| Pro | 20 kg | 30 kg |
Current published Singles format, checked August 7, 2026. Verify the latest official rulebook.
Movement standards to rehearse
- Touch and extend. The trailing knee must clearly touch the ground, and each rep ends standing tall with hips and knees extended.
- Alternate legs. Alternate which knee touches the floor and take no extra steps or shuffles between repetitions.
- Keep supporting the bag. The sandbag must remain supported by the athlete and cannot be placed on another surface to remove the load.
How to pace the station
Practise valid movement before optimizing speed. The useful target is the fastest effort you can repeat without damaging the next run. Use the HYROX race simulator to budget the running, stations and Roxzone together.
Common first-race mistakes
- Steps that are too long. Overreaching makes balance and full extension harder as the quads fatigue.
- Rushing the top position. A fast transition is worthless if the rep does not clearly finish at full extension.
- Resting in a poor position. If you stop, stabilize the bag and stand tall before the next valid rep.
What it does to the running
The final kilometre begins with locally fatigued quads and glutes. Use compact stride and cadence first; let stride length return instead of forcing it. The trade is not simply a faster run: arriving at wall balls with enough coordination for valid squats can save more time.
Plan your first race
Frequently asked questions
How heavy are the HYROX sandbag lunges?
The 2026/27 Singles loads are 10 kg for Women Open, 20 kg for Women Pro and Men Open, and 30 kg for Men Pro.
How far are the HYROX sandbag lunges?
The station covers 100 m for every Singles division.
Do HYROX lunges have to alternate?
Yes. The current Singles rulebook requires alternating lunges, with the trailing knee touching the ground and full extension at the top.
Continue through the race
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