What Are Hyrox Stations?
Jinesh Dabhi
(@mr__j__d_)Jinesh trains and competes as a 200m sprinter and physique athlete, with results at university and All-India Inter-University level competitions. He writes WorkoutWala's gym, sprint, and diet content from hands-on training experience — using AI research tools to move faster, with every claim checked against peer-reviewed sports science before it's published.
Hyrox stations are 8 functional exercises performed after each 1km run — each with prescribed weights and movement standards.
The stations are: SkiErg (1000m), Sled Push (50m), Sled Pull (50m), Burpee Broad Jumps (80m), Rowing (1000m), Farmers Carry (200m), Lunges (200m), and Wall Balls (75/100 reps). Each station has specific weights for the Open division and heavier weights for the Pro division. Understanding what each station demands is the difference between finishing strong and fading halfway through.
Station-by-Station Breakdown
The SkiErg opens the race and sets the tone. It is a full-body pulling movement that taxes your lats, shoulders, and grip. The sled push comes next and is all about raw leg drive — short, powerful strides with your body at a forward lean work best. The sled pull tests your posterior chain and grip endurance. Using a rope attachment and pulling with your hips rather than your arms will save your upper body for the later stations.
Burpee broad jumps are the station that separates the prepared from the underprepared. They combine a full burpee with a broad jump forward, covering 80 metres total. Pacing these from the start — rather than sprinting the first 20 metres and crawling through the rest — is essential. Rowing at station five is a chance to recover your breathing while still working hard. Aim for a consistent split time rather than going out fast and fading.
Farmers carry at 200 metres tests grip and core stability. Hold the handles tight, keep your chest up, and take short, quick steps. Lunges at 200 metres demand single-leg strength and balance — if your quads are already burning from the sled work, this station will expose it. Wall balls close out the race with 75 to 100 reps depending on your division. This is where mental toughness matters most. Break them into manageable sets and keep moving.
The Pacing Trap
The most common mistake is going out too fast on the first 2-3 stations. The race is won in the back half. One client burned out on the sled push and had to walk the last two stations. After pacing, he improved his time by 10 minutes.
Each station should be approached at roughly 75 to 80 percent effort. The exception is stations you are particularly strong at — you can push slightly harder there, as long as it does not compromise your running between stations. The athletes who finish fastest are the ones who run consistently and complete each station without stopping, rather than the ones who crush individual stations and then need long breaks.
The Transition Problem
Practice each station individually before combining them with running. The transition from running to station work is where most time is lost. Focus on smooth transitions and consistent pacing.
When you arrive at a station after a 1km run, your heart rate is elevated and your legs are fatigued. Taking 10 to 15 seconds to compose yourself, grab water, and set up properly is far more efficient than rushing in and making mistakes. One athlete lost 3 minutes in a single race because she rushed into the sled push without locking her hands on the handles properly, costing her two false starts.
The best way to practice transitions is to do station-specific workouts where you run 1km immediately before each station. This teaches your body to switch from aerobic running mode to the specific demands of each station. Check out our gym plans for strength programming that targets the muscles used in Hyrox stations.
Key Takeaways
- Each Hyrox station has specific demands — understanding them helps you train smarter, not just harder.
- Pace each station at 75 to 80 percent effort. The race is won by consistent execution, not individual station heroics.
- Transitions from running to station work are where most time is lost. Practice them deliberately.
- Break wall balls into manageable sets and keep moving rather than grinding to failure.
- Station-specific workouts that combine 1km running with individual stations are the most race-specific training you can do.