All 8 Hyrox stations
Every Hyrox race follows the same format: 8 stations separated by 1 km runs. Choose a station below for a full technique breakdown, pacing targets, and expert tips.
SkiErg
1000m
Pull two handles downward in a skiing motion for 1000m. Full-body cardio that tests arms, core, and legs from the very f…
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Sled Push
50m
50 metres of pure leg drive pushing a weighted sled. Get the technique right and you save huge amounts of energy.…
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Sled Pull
50m
50 metres of rope pulling. Stand at one end and pull a weighted sled toward you hand-over-hand. Grip strength is the lim…
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Burpee Broad Jump
80m
Burpee then broad jump forward, repeat for 80 metres. Widely considered the hardest station in Hyrox.…
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Rowing
1000m
1000 metres on a Concept2 rower. Full-body effort that tests your aerobic engine. Efficient technique here saves energy …
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Farmers Carry
200m
200 metres carrying heavy kettlebells. Grip strength, core stability, and mental toughness determine how fast you get th…
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Sandbag Lunges
100m
100 metres of walking lunges with a heavy sandbag on your shoulders. After 6 stations and 7 km of running, this is about…
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Wall Balls
75/100 reps
The final station — 100 reps for men, 75 for women. Squat and throw a medicine ball to a target. Efficient technique is …
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