HYROX Station Technique Guides
Technique, pacing, and race-day tips for all 8 HYROX stations. Each guide covers setup, movement cues, common mistakes, target times, and frequently asked questions -- so you can train smarter and race faster.
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
1000mPull two handles downward in a skiing motion for 1000m. Full-body cardio that tests arms, core, and legs from the very first stati...
Sled Push
50m50 metres of pure leg drive pushing a weighted sled. Get the technique right and you save huge amounts of energy.
Sled Pull
50m50 metres of rope pulling. Stand at one end and pull a weighted sled toward you hand-over-hand. Grip strength is the limiting fact...
Burpee Broad Jump
80mBurpee then broad jump forward, repeat for 80 metres. Widely considered the hardest station in Hyrox.
Rowing
1000m1000 metres on a Concept2 rower. Full-body effort that tests your aerobic engine. Efficient technique here saves energy for the fi...
Farmers Carry
200m200 metres carrying heavy kettlebells. Grip strength, core stability, and mental toughness determine how fast you get through.
Sandbag Lunges
100m100 metres of walking lunges with a heavy sandbag on your shoulders. After 6 stations and 7 km of running, this is about controlle...
Wall Balls
75/100 repsThe final station — 100 reps for men, 75 for women. Squat and throw a medicine ball to a target. Efficient technique is everything...
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