Every HYROX station, done right.
Each race is a 1 km run then a station, eight times, always in this order. Pick a station for the perfect position at each phase of the movement, the faults that cost the most time, what the judges look for and how fast to go.
Station 1 · 1,000 m
SkiErg
Technique, faults, pacing →
Station 2 · 50 m (4 x 12.5 m)
Sled Push
Women 102 kg · Men 152 kg
Technique, faults, pacing →
Station 3 · 50 m (4 × 12.5 m)
Sled Pull
Women 78 kg · Men 103 kg
Technique, faults, pacing →
Station 4 · 80 m
Burpee Broad Jumps
Technique, faults, pacing →
Station 5 · 1,000 m
Rowing
Technique, faults, pacing →
Station 6 · 200 m
Farmers Carry
Women 2 x 16 kg kettlebells · Men 2 x 24 kg
Technique, faults, pacing →
Station 7 · 100 m
Sandbag Lunges
Women 10 kg · Men 20 kg
Technique, faults, pacing →
Station 8 · 100 reps
Wall Balls
Women 4 kg · Men 6 kg
Technique, faults, pacing →