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Learn about each HYROX workout station, what the weights are, how to train for it, and how to perform on race day. HYRESULT is your platform to analyze all your race stats. Train - Race - Analyze - Repeat
Eight runs of approximately 1km each—the engine of every HYROX. Total running distance including Roxzone is 8.7km. Pacing, strategy, and run-to-station training so you finish strong.
Station 1: 1000m on the SkiErg. Leg-driven, full-body burn right after your first run. Lock in technique and split so you don't torch your arms before the row.
Sled push is where legs and lungs get tested. Low angle, short steps, no early sprint. How to own station 2 and recover for the pull.
Rope in hand, back to the sled—station 3 is pure grit. Drive with your legs, keep the rope tight, and don't round your back. Conquer the pull and transition clean.
80m of burpee, jump, repeat. Station 4 hits hard—lungs and legs with nowhere to hide. Nail the standard, find your rhythm, and get through without no-reps.
1000m on the Concept2—station 5 rewards smooth technique. Legs first, then body, then arms. Even splits and a clean transition to the next run. Row smart, race fast.
200m with weight in each hand—grip and core under fire. Station 6 is a grind; steady pace beats a fast start. Lock the weights in, walk tall, and own the carry.
100m sandbag lunges—station 7. Sandbag on both shoulders, back knee touches the floor, keep it secure—never drop it. In doubles, practice the handover before race day.
The final station—no run after. 100 wall balls: squat below knee level, throw to target, catch, repeat. Drive with your legs, keep the rhythm, then you're done.