HYROX Station Tips
Master every HYROX station with detailed technique breakdowns, pacing strategies, and pro tips. Complete guide for all 8 stations.
All 8 Station Guides
Click any station below to access the complete technique guide with video breakdowns, common mistakes, training drills, and race-day execution tips.
SkiErg
Master the pull pattern and breathing rhythm for an efficient ski
- Arms-first pull pattern
- Hip hinge engagement
- Steady damper setting
Sled Push
Low body position and leg drive for maximum power
- Low body angle
- Short, powerful steps
- Core bracing
Sled Pull
Hand-over-hand technique and grip endurance
- Sit back position
- Hand-over-hand rhythm
- Grip conservation
Burpee Broad Jump
Efficient movement pattern to conserve energy
- Step-back burpees allowed
- Jump efficiency
- Landing soft
Rowing
Power application and stroke rate management
- Legs-back-arms sequence
- Rate control
- Power per stroke
Farmers Carry
Grip endurance and walking efficiency
- Chalk your hands
- Short quick steps
- No running
Sandbag Lunges
Knee positioning and sandbag placement
- Bag high on shoulders
- Knee-to-ground contact
- Steady pace
Wall Balls
The final test—rep schemes and mental strategies
- Squat depth consistency
- Breathing rhythm
- Planned breaks
HYROX Race Order
Every HYROX race follows the same format: 8 rounds of 1km running followed by a workout station. Understanding the order helps you plan your pacing strategy.
Calculate Your Race Splits
Use our HYROX Pace Calculator to plan your running and station times based on your goal finish time.
Open Pace Calculator