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The 8 HYROX Stations.

Average times, pacing strategy, common mistakes, and training tips - for every station in the race.

Stations are where HYROX races are decided. Most athletes focus on their running and treat stations as an afterthought. The athletes who consistently post fast times are the ones who've specifically trained every station and have a clear pacing strategy for each one.

Average times below are for Open Singles. Pro division athletes typically run 15–25% faster on stations. First-timers often run 10–20% slower than averages due to technique gaps.

1

SkiErg

1000m

Sub-60

3:30

60–70 min

4:00

70–80 min

4:30

80–90 min

5:00

The SkiErg opens the race, which means you arrive at it fresh - and that's exactly when most athletes make their biggest mistake. Going hard on the SkiErg feels easy because your heart rate hasn't climbed yet. Pace it like it's in the middle of the race, not the start.

Tip: Aim for a consistent stroke rate of 24–28 strokes per minute. Damper setting 4–6 for most athletes. Pull through the hips, not just the arms.
Avoid: Sprinting the first 200m. You'll pay for it on Run 2.
2

Sled Push

50m (Open: 102kg M / 72kg F; Pro: 152kg M / 102kg F)

Sub-60

3:00

60–70 min

3:30

70–80 min

4:00

80–90 min

4:30

The Sled Push is a pure test of leg drive and body position. The sled always feels heavier than expected, especially on the surface texture of the HYROX floor. Low hips, short powerful strides, and a strong brace through the core.

Tip: Keep your body at roughly 45 degrees, hands low on the uprights. Shorter strides are more efficient than long lunges under heavy load.
Avoid: Standing too upright. It dramatically reduces your force transfer into the sled.
3

Sled Pull

50m (Open: 102kg M / 72kg F; Pro: 152kg M / 102kg F)

Sub-60

3:00

60–70 min

3:30

70–80 min

4:00

80–90 min

4:30

The Sled Pull uses a rope in a hand-over-hand pattern. It destroys grip that you'll need for Farmers Carry later in the race. Technique matters more than strength - athletes who maintain smooth hand placement are far more efficient than those who white-knuckle it.

Tip: Brace your core and lean back slightly. Keep your hands close together on the rope. Walk back to reset steadily - don't rush the walk.
Avoid: Gripping too tight. Relax the hands between pulls and save your forearms.
4

Burpee Broad Jumps

80m

Sub-60

4:00

60–70 min

5:00

70–80 min

6:00

80–90 min

7:00

Burpee Broad Jumps are the most aerobically demanding station. Your heart rate will spike. This is where races unravel psychologically if you've gone out too fast. The best athletes treat this as a tempo - not a sprint. A consistent rhythm beats explosive bursts that force recovery breaks.

Tip: Find a rhythm and hold it. Chest-to-floor, explosive jump, land soft, repeat. Aim for the same distance jump every rep.
Avoid: Chasing the athlete in front. Their pace is theirs - yours is yours.
5

Rowing

1000m

Sub-60

3:45

60–70 min

4:15

70–80 min

4:45

80–90 min

5:15

Rowing appears halfway through the race, which means your legs are already taxed. The rowing machine hits a different energy system than running, which gives some athletes a brief psychological reset. Technique is critical - poor rowing form is far less efficient than a moderate pace with good mechanics.

Tip: Drive with the legs first, then lean back slightly, then pull with the arms. Damper 4–5 for most athletes. Aim for strokes of 22–26 per minute.
Avoid: Arm-rowing. If your legs aren't doing most of the work, you're leaving watts on the table.
6

Farmers Carry

200m (Open: 2×24kg M / 2×16kg F; Pro: 2×32kg M / 2×24kg F)

Sub-60

2:00

60–70 min

2:30

70–80 min

3:00

80–90 min

3:30

The Farmers Carry is deceptively fatiguing. The weight is manageable at the start, but 200m is longer than it looks, and your grip has already been used on the Sled Pull. Keep walking - any rest costs you more time than it saves.

Tip: Shoulders back, core tight. Avoid letting the weights swing. Walk at pace from start to finish - one continuous effort.
Avoid: Putting the weights down mid-carry. A 5-second rest costs you far more than 5 seconds.
7

Sandbag Lunges

100m (Open: 20kg M / 10kg F; Pro: 30kg M / 20kg F)

Sub-60

4:30

60–70 min

5:30

70–80 min

6:30

80–90 min

7:30

Sandbag Lunges are the station that breaks athletes who haven't specifically prepared for them. 100 metres of loaded lunges on already-fatigued quads from 7km of running is brutally hard. Technique and tempo management here can save or cost 2–3 minutes.

Tip: Take a full stride - short lunges add reps and wear out your quads faster. Sandbag on the front shoulder or bear-hug position both work; find what lets you breathe.
Avoid: Short, choppy lunges. Full, deliberate strides are more efficient even if they feel slower.
8

Wall Balls

100 reps (Open: 6kg M / 4kg F to 9ft / 7.5ft; Pro: 9kg / 6kg)

Sub-60

4:00

60–70 min

5:00

70–80 min

6:00

80–90 min

7:00

Wall Balls are the final station. You arrive at them with 7km of running in your legs and 7 stations of work done. 100 reps of wall balls, in that state, is one of the hardest things in fitness racing. Breaking them into small sets with brief, controlled rest is far more effective than grinding to failure.

Tip: Sets of 10 with 5–10 second pauses are more efficient than grinding to 25 and collapsing. Use your legs - it's a full squat, not a shoulder press.
Avoid: No strategy. Going unbroken until forced to stop costs you far more than planned breaks.

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