HYROX Reference
HYROX Stations — All 8 Explained
Every HYROX race is the same eight stations in the same order, separated by 1 km runs. Below is the directory: format, weight standards, race-position, variance level, and target times for each — plus a deep-dive guide for every station. Numbers are grounded in HYROX Data Lab analysis of 10,000+ race results and SSAC 2025 research.
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All 8 stations at a glance
| # | Station | Format | Weight (Open → Pro) | Variance | Men Open (realistic) |
|---|---|---|---|---|---|
| 1 | Ski Erg | 1,000 m | Bodyweight | low | 4:30 |
| 2 | Sled Push | 50 m | 152→202 kg M / 102→152 kg F | medium | 2:00 |
| 3 | Sled Pull | 50 m | 103→153 kg M / 78→103 kg F | medium | 2:00 |
| 4 | Burpee Broad Jumps | 80 m | Bodyweight | high | 3:30 |
| 5 | Row | 1,000 m | Bodyweight | low | 4:00 |
| 6 | Farmers Carry | 200 m | 24→32 kg M / 16→24 kg F | low | 2:30 |
| 7 | Sandbag Lunges | 100 m | 20→30 kg M / 10→20 kg F | high | 3:00 |
| 8 | Wall Balls | 100 reps | 6→9 kg M / 4→6 kg F | high | 4:00 |
Click any station name for the full technique, target times, common mistakes, and race-day pacing guide.
Where races are won or lost
Three high-variance stations cluster at the top of SSAC's standard-deviation analysis. They have the widest spread of finish times across thousands of athletes — meaning they're where the biggest time gains AND biggest blow-ups happen. Train these under fatigue, not when fresh.
SD 1.8 min · technique risk
Burpee Broad Jumps
High technical demand under fatigue. Find YOUR rhythm, don't race others.
SD 1.5 min · fatigue risk
Sandbag Lunges
Quad endurance is critical. Train lunges when legs are already tired.
SD 2.0 min · blow up risk
Wall Balls
Program under fatigue. Technique breaks down here - highest HR/lactate/RPE spike of all stations.
The execution stations
Low-variance stations are the opposite story: tight spread, hard to gain time, easy to lose it. Steady rhythm and clean technique pay more than aggression. Don't try to win the race here — try not to lose it.
SD 0.7 min · execution risk
Ski Erg
Low skill station - hard to gain time, easy to lose. Steady rhythm wins.
SD 0.6 min · execution risk
Row
Most consistent station. Technique and pacing matter more than power.
SD 0.9 min · execution risk
Farmers Carry
Consistent station - focus on relaxed grip paradox and quick steps.
Frequently asked questions
Find your weakest stations
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