Eight runs. Eight stations. One fixed order.
A HYROX is the same eight functional stations, in the same sequence, every race in the world, each one after a 1 km run. Master how they behave under fatigue and you stop guessing where your race went. Here is every station, the technique that holds pace, and exactly where athletes lose time.
What are the 8 HYROX stations?
A HYROX race is eight 1 km runs, each followed by one of eight functional workout stations, performed in a fixed order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls. The stations never change and never reorder (every HYROX, anywhere in the world, runs the same eight in the same sequence) so the race rewards athletes who know exactly how each one behaves under fatigue. 8stations.ai reads your time on all eight from your official results and ranks the stations costing you time, biggest first, then works through the rest.
Fresh, anyone can move a sled. Tired is the test.
The stations are not eight isolated efforts. They are a chain. Because the order never changes, the cost of one station is also what it does to the runs around it. That is why a finish time hides the race, and the stations reveal it.
The order is fixed, and it matters
The eight stations never change and never reorder. That means the cost of a station is not just its own time. It is what it does to the runs around it. A redlined sled push shows up two runs later.
A "good" station can still cost you
A respectable wall-ball time can quietly be the thing that cost you the PB if it bled time relative to the field. You only see it when every station is benchmarked, not judged in a vacuum.
Stations decide the race in the back half
Fresh, almost anyone can move a sled. Under fatigue, deep in the race, technique and pacing on the stations is where minutes are won and lost, and where most athletes never look.
The eight stations, in race order
The sequence is identical at every HYROX event worldwide. Loads and reps vary by division, so the platform reads yours and benchmarks against the right standard.
| # | Station | Standard work | Primary demand |
|---|---|---|---|
| 01 | SkiErg | 1,000 m | Upper-body power & aerobic capacity |
| 02 | Sled Push | 4 × 12.5 m | Leg drive & full-body strength |
| 03 | Sled Pull | 4 × 12.5 m | Posterior-chain strength & grip |
| 04 | Burpee Broad Jumps | 80 m | Pacing discipline & full-body endurance |
| 05 | Rowing | 1,000 m | Aerobic power & full-body rhythm |
| 06 | Farmers Carry | 200 m | Grip endurance & trunk stability |
| 07 | Sandbag Lunges | 100 m | Single-leg strength & balance under fatigue |
| 08 | Wall Balls | 100 reps | Leg endurance & accuracy under maximum fatigue |
Every station, read like a coach reads it and where it costs you.
The technique that actually holds pace, and the specific, common way each station quietly leaks time. This is the read an elite racer gives, the same judgement 8stations applies to your splits.
- 1
SkiErg
1,000 m on the ski ergometer
- Standard
- 1,000 m
- Taxes most
- Upper-body power & aerobic capacity
The technique read
The ski rewards a full, committed pull driven by the hips and lats, not the arms. Hinge hard at the top, finish past the hips, and let the handles recover smoothly. Coming straight off Run 1, the temptation is to attack it; a controlled, repeatable stroke holds far more pace than an early sprint you cannot sustain.
Where time leaks
Going out too hard in the first 200 m, then bleeding tempo as the lats fatigue, and arriving at the sled with an upper body already cooked.
- 2
Sled Push
Push a loaded sled across the floor for distance
- Standard
- 4 × 12.5 m
- Taxes most
- Leg drive & full-body strength
The technique read
Low hips, long arms, and short, aggressive steps that never stop driving. The sled punishes anyone who stands up tall or pauses. The fastest athletes pick a body angle they can hold and keep the sled moving in one continuous effort rather than stop-start surges.
Where time leaks
For most athletes this is the single most expensive station of the race: standing too upright, resting mid-length, and letting the legs spike into the red just before the runs need them.
- 3
Sled Pull
Pull a loaded sled toward you hand-over-hand by rope
- Standard
- 4 × 12.5 m
- Taxes most
- Posterior-chain strength & grip
The technique read
Sit back into a low, braced position and pull with the whole body, legs and back, not just arms, resetting the rope quickly between pulls. Footwork matters as much as strength: the athletes who reset fast and stay low lose the least time here.
Where time leaks
Pulling with the arms alone until the grip fails, slow rope resets between reps, and a transition that drifts because the forearms are smoked going into burpees.
- 4
Burpee Broad Jumps
Burpee, then jump forward, repeated for distance
- Standard
- 80 m
- Taxes most
- Pacing discipline & full-body endurance
The technique read
This is a pacing test disguised as a strength station. A smooth, repeatable rhythm (minimal chest-to-floor fuss, an efficient jump, an immediate next rep) beats explosive jumps that spike the heart rate and force a stop. Make the jump distance work for you so you cover ground in fewer reps.
Where time leaks
Redlining early with big aggressive jumps, then standing between reps to recover, turning a steady grind into a stop-start crawl that wrecks the run that follows.
- 5
Rowing
1,000 m on the Concept2 rower
- Standard
- 1,000 m
- Taxes most
- Aerobic power & full-body rhythm
The technique read
Legs–back–arms on the drive, arms–back–legs on the recovery, with a strong leg push setting the rhythm. Pick a split you can hold from the first 250 m and let the stroke do the work. The row is a chance to settle the heart rate, not to hero it.
Where time leaks
Chasing an unsustainable split early, then watching it climb; or treating the row as "rest" and giving away free seconds with a lazy, low-power stroke.
- 6
Farmers Carry
Carry a heavy kettlebell in each hand for distance
- Standard
- 200 m
- Taxes most
- Grip endurance & trunk stability
The technique read
Walk tall, brace the trunk, and move with quick, controlled steps. The carry is fast when you commit to as few sets as possible. Grip is the limiter, so build it in training; the goal is to start, pick a pace, and not put the bells down.
Where time leaks
Setting the kettlebells down to re-grip (every drop costs the time to stop, reset and restart) and shuffling tentatively instead of walking with purpose.
- 7
Sandbag Lunges
Walking lunges carrying a sandbag on the back/shoulders
- Standard
- 100 m
- Taxes most
- Single-leg strength & balance under fatigue
The technique read
Knee lightly touches the floor each rep, torso upright, sandbag set high and stable on the shoulders so it does not drag you forward. Deep into the race with tired legs, a steady cadence and clean reps beat any attempt to rush. No-repped lunges cost far more than they save.
Where time leaks
Short or sloppy reps that risk a no-rep, a sandbag that slips low and saps the trunk, and stopping mid-length because the quads were already gassed by the sled.
- 8
Wall Balls
Squat and throw a medicine ball to a target, for reps
- Standard
- 100 reps
- Taxes most
- Leg endurance & accuracy under maximum fatigue
The technique read
The final station, on the most fatigued legs of the day: a full squat, a clean throw to the target, and a smooth catch into the next rep. Break the reps into planned sets before you start so you never hit unplanned failure, and protect your accuracy. A missed target is a no-rep you have to redo.
Where time leaks
No-reps from shallow squats or missed targets, plus unplanned long rests once the legs give out, and at 100 reps a handful of misses and a few extra breaks can cost a minute or more right at the line.
One page per station standards, cues & how to train it.
Each station has its own deep dive: the official Open and Pro standards, the technique cues, the mistakes and penalties to avoid, and a step-by-step way to train it. Plus the skill that ties them all together: compromised running.
You can read a station. We rank all eight of yours.
Knowing the technique is step one. Knowing which station is actually costing you the race, against the real field, is what changes your training. That is what the engine does the moment you import a result.
Every station, scored against the field
We import your official results and rank your time on all eight stations against comparable athletes, so a station is judged honestly, next to the real field, instead of by gut feel.
It ranks your limiters, biggest first
A station heatmap shows your strengths and leaks at a glance, then the engine ranks the stations that move your finish time, targets the biggest first, and works through the rest as your data changes: your limiters ordered, not a flat checklist.
It connects stations to the runs around them
Because the order is fixed, the engine reads how a station drains the runs that follow (the back-half fade a finish time hides) so the fix targets the real cause, not just the slow split.
Who reads your stations
Richard Hynek · Founder & Head Coach
Built by a HYROX Elite racer & 4× Spartan World Champion who has coached 300+ athletes. The station read is the judgement of someone who has raced all eight at the front, not a generic generator.
The HYROX stations, answered
The questions athletes ask most about the eight stations: the order, the loads, and which one is really costing them time.
Your training, rebuilt every week from your real training data.
Start today, backed by our 90-day money-back guarantee*. A personalized plan every week, and re-generate it any time your week changes.