HYROX Stations: Technique & Pacing for All 8

The order never changes, so you can rehearse it: SkiErg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges, wall balls — each after a 1 km run. The two golden rules across every station: keep moving (stop-start wastes energy) and never redline early, because there's always another run coming. Here's how to attack each one.

Updated 2026-07-08.

1. 1000m SkiErg

Drive with your whole body — hips and lats, not just arms. Long, powerful strokes at ~1:55–2:10/500m pace for most. Don't redline here; it's early and you have 7 stations left.

2. 50m Sled Push

Low body angle, arms locked straight, short choppy steps, constant drive — never let the sled stop. Keeping it moving is far more efficient than stop-start. This is the single most fatiguing station for the legs, so pace the following run.

3. 50m Sled Pull

Sit back into your heels, pull hand-over-hand, and reset your grip fast. Use the rope's full length; big pulls beat lots of small ones.

4. 80m Burpee Broad Jumps

Minimise the burpee — step out if needed to save your legs — and get distance from the jump, not height. Steady rhythm beats sprint-and-stall.

5. 1000m Row

Same as SkiErg: legs-first drive, ~1:55–2:10/500m. Strong but controlled; your legs need to run straight after.

6. 200m Farmers Carry

Grip is the limiter. Squeeze hard, brace your core, walk fast with short steps. If you must set the bells down, do it once and briefly.

7. 100m Sandbag Lunges

Bag high on the shoulders/traps, knee lightly kisses the floor each rep, drive through the front heel. Consistent turnover; the changeover point is your micro-rest in doubles.

8. 100 Wall Balls

The classic finisher. Full squat depth, use leg drive to throw, catch soft and go straight down. Break into planned sets (e.g. 25-25-25-25 or smaller) rather than going to failure — failure here is very costly this late in the race.

Put it together

Follow the free 8-week plan to build the engine, and if you're racing doubles read the doubles strategy guide for how to split each station. Then find a partner to train and race with.