The 8 HYROX Stations Explained: Standards, Pacing, and How to Master Each One

Your first HYROX race floor can feel overwhelming: loud music, crowds, and hundreds of athletes moving between stations. But HYROX has one big advantage over most races. There are no surprises.

The stations, their order and their loads are fixed. Here is what each one involves, what it works, and how to pace it. If the format is new to you, start with what HYROX is.

HYROX Stations in Order

Every HYROX race is a 1km run, then a station, eight times over. The stations always come in this order:

Station by Station

1. SkiErg (1,000m)

HYROX says the SkiErg mainly works the arms, shoulders and core, but done efficiently it brings in the lower body too. Hinge at the hips and use your body weight to drive the handles down, rather than pulling with your arms alone. It is the first station, so resist the urge to go out too hard.

2. Sled Push (2 x 25m)

HYROX's own advice: try it at least once before your race, and wear grippy shoes. It works your lower body, particularly the back of your legs, your core and your thighs. Stay low, keep your arms firm and take short, steady steps rather than stopping and restarting.

Photo: SportPlus.sg / Isis Ang

3. Sled Pull (2 x 25m)

This one uses your glutes, back, biceps and trunk. Sit back into a stable stance and use your legs as well as your arms, pulling hand over hand at a rhythm you can hold.

4. Burpee Broad Jumps (80m)

A full-body station that many racers dread at first. Stepping back and stepping up, instead of jumping, can keep your heart rate under control. Find a rhythm and keep moving.

5. Rowing (1,000m)

HYROX notes that this marks the start of the second half of the race. Settle into a steady stroke and drive with your legs. Sprinting the row rarely saves much time and costs you on the next run.

6. Farmers Carry (200m)

This tests your upper back, core and grip. Stand tall, keep your shoulders back and walk briskly. Putting the weights down costs time, so practise carrying for the full distance in training.

7. Sandbag Lunges (100m)

With 10, 20 or 30kg on your back depending on your division, this mainly works your thighs and glutes. Find a steady, even rhythm and keep going.

8. Wall Balls (100 reps)

The final station, with the finish line in sight. Catch the ball as you go down into the squat, and break the 100 into planned sets before your legs or shoulders force you to stop.

Every station comes straight after a 1km run. Pace it for the run that follows.

Technique Beats Effort

Each station rewards a steady, repeatable rhythm more than a burst of effort. Practising the movements under fatigue, ideally with someone who can correct your technique, will save more time than trying to muscle through on the day.

Most HYROX training clubs in Singapore run station-specific sessions; our list has location, session times, level and fees for each. Ready to race? Our AIA HYROX Singapore 2026 guide has the details.

Sharpen Your Stations with STR Fitness Club on ATHLO+

STR Fitness Club's HYROX Build ($150) is a 12-week block you choose to focus on station conditioning, strength or running. HYROX Complete ($200) covers all three. STR sends your plan as a PDF within 3 working days, and you can train wherever you like.

Ready to put it together into a week? Read How to Train for HYROX next.