Guide

The HYROX Stations Guide

Eight stations, the same order in every city, with 8km of running in between. This guide breaks down the technique, weights, and pacing for every station, then covers the running, the Roxzone, and the fuelling that hold your race together.

Start here

Every HYROX race runs the same eight stations in the same order, with weights set by division. These three give you the full picture before you drill into any single station.

Station by station

One deep dive per station, in race order: the movement standards, division weights, pacing targets, and the mistakes that cost the most time.

  1. 1HYROX Ski Erg: 1,000m Pacing, Splits and TechniqueHYROX Ski Erg: 1,000m Pacing, Splits and TechniqueThe HYROX ski erg is 1,000m at Station 1, damper preset to 6. Split targets per 500m for your goal time, the pull that saves your back, and the judging rules.
  2. 2HYROX Sled Push: Weights, Technique and Training (Station 2)HYROX Sled Push: Weights, Technique and Training (Station 2)Master the HYROX sled push: official weights by division in kg and lb, technique that saves your legs, and why to train it as a pair with the sled pull.
  3. 3HYROX Sled Pull: Technique, Weights and Training (Station 3)HYROX Sled Pull: Technique, Weights and Training (Station 3)Master the HYROX sled pull: technique that protects your grip, official weights by division, and a training plan with or without a sled. Station 3, sorted.
  4. 4HYROX Burpee Broad Jumps: Technique, Pacing and Training GuideHYROX Burpee Broad Jumps: Technique, Pacing and Training GuideMaster HYROX burpee broad jumps: official rules, technique cues, rep-count maths, pacing strategy and a 3-phase training progression. Don't blow up on Run 5.
  5. 5HYROX Rowing: 1000m Technique, Damper and PacingHYROX Rowing: 1000m Technique, Damper and PacingThe HYROX row is 1,000m at Station 5. Get the damper setting, stroke rate, drive technique and pacing strategy to save your legs for the back half of the race.
  6. 6HYROX Farmers Carry: Weights, Technique and TrainingHYROX Farmers Carry: Weights, Technique and TrainingThe HYROX farmers carry is a 200m grip test at Station 6. Get the exact weights by division, technique to hold your grip, and how to train it with or without kettlebells.
  7. 7HYROX Sandbag Lunges: Weights, Technique and StrategyHYROX Sandbag Lunges: Weights, Technique and StrategyThe HYROX sandbag lunges are a 100m grind at Station 7. Get the weights by division, the knee-touch standard, race-day pacing, and how to train them at home.
  8. 8HYROX Wall Balls: A Rep Plan That Survives All 100HYROX Wall Balls: A Rep Plan That Survives All 100HYROX wall balls are Station 8: 100 reps to a 2.70m or 3.00m target. Heights and ball weights for every division, a rep plan that holds to 100, and the rules.

Running & the Roxzone

The 8km of running between stations makes up roughly half your race time, and the Roxzone metres quietly add more. Pacing both decides whether the stations feel manageable or brutal.

Fuelling & recovery

Station work only sticks if you fuel it and recover from it: what to eat before and during a race, how race week should look, and how much rest the training actually needs.

All eight, mastered

All Stations & Technique articles

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