[ Stations ]

The 8 Hyrox stations, decoded.

Every Hyrox race is the same eight stations in the same order, separated by eight 1 km runs. Get each one right and the race gets honest. Get them wrong and the back half collapses.

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  1. [ Station 01 ]1,000 m

    Ski Erg

    1,000 m, hip-driven. The race opens with the Ski Erg, pace it 5-10 sec slower than your 2 km PR or you'll pay for it at station 4.

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  2. [ Station 02 ]50 m (4 × 12.5 m lengths in some venues)

    Sled Push

    152 kg / 102 kg over 50 m. The technical station that humbles strong athletes. Low, long, locked beats raw power every time.

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  3. [ Station 03 ]50 m

    Sled Pull

    103 kg / 78 kg over 50 m, hand-over-hand. Wide stance, low squat, constant tension. The legs absorb the load, the arms transmit it.

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  4. [ Station 04 ]80 m

    Burpee Broad Jumps

    80 m of burpees and broad jumps. The station that exposes bad pacing. Long jumps, controlled rhythm, full arm swing.

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  5. [ Station 05 ]1,000 m

    Rowing

    1,000 m on Concept2. The relative recovery station. Legs-back-arms on the drive, damper at 5-6, settle the rhythm fast.

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  6. [ Station 06 ]200 m

    Farmers Carry

    24/16 kg per hand over 200 m. Looks like a strength station, plays like aerobic recovery. Grip endurance, short strides, even pacing.

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  7. [ Station 07 ]100 m

    Sandbag Lunges

    20/10 kg sandbag over 100 m of walking lunges. Steady cadence, knee tracking, no racing. The station that punishes posture errors.

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  8. [ Station 08 ]100 (open) · 75 (women's open in some divisions)

    Wall Balls

    100 reps to 10 ft (or 75 to 9 ft). The race-deciding station. Pre-plan your sets, drive through the heels, breathe with the rhythm.

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