HYROX Stations Explained

Each HYROX race includes 8 functional fitness stations plus running and transitions. Use the guides below for rules, technique, pacing, and race‑day tips.

SkiErg

Form, pacing, and breathing.

Sled Push

Power, foot placement, and pacing.

Sled Pull

Grip, hinge, and rhythm.

Burpee Broad Jumps

Efficiency and breathing.

Rowing

Pace targets and transitions.

Farmers Carry

Grip endurance and stride.

Sandbag Lunges

Step rhythm and stability.

Wall Balls

Depth, target, and break plan.

Running

Pacing across 8 × 1km.

Transitions

Roxzone & station efficiency.