HYROX® station guides
Each of the eight stations has its own guide: how to move well, how hard to go, the mistakes that cost the most time and a session to train it, with or without the race equipment. Read them in race order, or start with the station that costs you the most in the race split calculator.
Guides in this topic
HYROX® stations in order, with weights for every division
The eight HYROX® stations in race order: distances, reps and weights for Open, Pro, women, men, doubles and mixed, plus the 1 km runs between them.
Updated · 8 min readHYROX® sled push: technique, pacing and how to train it
How to push the sled in a HYROX® format race: load by division, technique, leg drive, pacing, mistakes, a sample session and no-sled substitutes.
Updated · 10 min readHYROX® sled pull: rope technique, grip and how to train it
How to pull the sled in a HYROX® format race: load by division, rope technique, staying in the box, grip, pacing, no-sled substitutes and a sample session.
Updated · 10 min readHYROX® burpee broad jumps: standard, rhythm and training
The burpee broad jump standard in plain words, how many reps 80 m is, rhythm and breathing cues, weekly training volume and drills with no equipment.
Updated · 10 min readHYROX® wall balls: set strategy, breathing and training
Ball weight and target height by division, the rep standard, unbroken or sets of 10 to 25, breathing, weekly volume and substitutes.
Updated · 9 min read
Frequently asked questions
HYROX® is a trademark of HYROX World GmbH; IRONMAN® and 70.3® are trademarks of World Triathlon Corporation. Tuffr is not affiliated with or endorsed by these organisers.