Station Guides

Master every station.

Deep-dive training guides for all 8 Hyrox stations. Tips from elite athletes, common mistakes to avoid, and pacing strategies for every level.

Station 1
🎿 SkiErg
1,000 meters of controlled aggression
Elite
3:30-3:50
Competitive
4:00-4:30
Open
4:30-5:30
Station 2
🔥 Sled Push
50 meters of pure force
Elite
1:30-2:00
Competitive
2:00-3:00
Open
3:00-5:00
Station 3
⛓️ Sled Pull
50 meters of rope and grit
Elite
1:15-1:40
Competitive
1:30-2:00
Open
2:00-3:00
Station 4
💥 Burpee Broad Jumps
80 meters of controlled chaos
Elite
3:00-4:00
Competitive
4:00-6:00
Open
6:00-10:00
Station 5
🚣 Rowing
1,000 meters of pacing discipline
Elite
3:40-4:00
Competitive
4:00-4:30
Open
4:30-5:30
Station 6
🏋️ Farmers Carry
200 meters of iron grip
Elite
1:30-2:00
Competitive
2:00-3:00
Open
3:00-4:30
Station 7
🦵 Lunges
100 meters of quad destruction
Elite
2:30-3:30
Competitive
3:30-5:00
Open
5:00-8:00
Station 8
🎯 Wall Balls
100 reps to the finish line
Elite
2:30-3:30
Competitive
3:30-5:00
Open
5:00-8:00