ROXMETRIC GUIDES · STATIONS
HYROX station guides
HYROX puts eight functional stations between eight one-kilometre runs, always in the same order and always at the same distances. Each one asks for something different: the ergs test aerobic output, the sleds test leg drive, and the last three test whether any of it survives six kilometres of running.
Most station advice stops at technique, which is the easy half — you can learn to push a sled properly in an afternoon. The harder question is whether the afternoon was worth spending, and that takes numbers rather than adjectives. Nobody ever got faster because a table called them "intermediate".
So each station page opens with what athletes finishing in your target time actually posted there — measured across 93,311 results — and how much of your race is genuinely winnable on it. For three of the eight, the honest answer is: not much. Those pages say so.
Tap any station in the strip below, or in the grid further down, to open its guide. Running, SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Wall Balls are live now; the other 2 are being written and are marked SOON until they land.
Eight stations, always this order. Running is 48.5% of a solo finish, which is why it leads.
START HERE
Three stations decide your race. Three barely matter.
Comparing the fastest and slowest finish brackets, burpee broad jumps 2.65×, wall balls 2.28× and sandbag lunges 2.16×. The SkiErg swings 1.29×. A 2:30 finisher and a 1:10 finisher post nearly the same erg times — the race is decided on the floor, not the machines. Train in that order.
Which stations separate the field
Solo results. "Swing" is the slowest finish bracket's median divided by the fastest's — how differently fast and slow athletes perform the same station. High swing means the station rewards training; low swing means everyone is roughly equal there regardless of how the race goes.
| STATION | MEDIAN | % OF RACE | SWING |
|---|---|---|---|
| Burpee Broad Jumps · 80 m | 6:10 | 6.6% | 2.65× |
| Wall Balls · 100 reps | 7:17 | 7.8% | 2.28× |
| Sandbag Lunges · 100 m | 5:32 | 5.9% | 2.16× |
| Sled Pull · 50 m | 5:13 | 5.6% | 1.87× |
| Farmers Carry · 200 m | 2:29 | 2.7% | 1.76× |
| Sled Push · 50 m | 3:05 | 3.3% | 1.37× |
| Rowing · 1,000 m | 5:10 | 5.5% | 1.34× |
| SkiErg · 1,000 m | 4:51 | 5.2% | 1.29× |
Solo only (n=39,247). Doubles teams split station reps between partners, so their station times aren't comparable and are shown separately on each station page. Swing is computed between the fastest and slowest brackets with a large enough sample to be stable.
Every station, in race order
Running comes first because it is 48.5% of a solo finish — more than all eight stations combined would suggest from any single one of them.
- READ
Running
8 × 1 km
Solo median 5:40/km · 48.5% of the race
- READ
SkiErg
1,000 m
Solo median 4:51 · 5.2% of the race
- READ
Sled Push
50 m
Solo median 3:05 · 3.3% of the race
- READ
Sled Pull
50 m
Solo median 5:13 · 5.6% of the race
- READ
Burpee Broad Jumps
80 m
Solo median 6:10 · 6.6% of the race
- READ
Rowing
1,000 m
Solo median 5:10 · 5.5% of the race
- SOON
Farmers Carry
200 m
Solo median 2:29 · 2.7% of the race
- SOON
Sandbag Lunges
100 m
Solo median 5:32 · 5.9% of the race
- READ
Wall Balls
100 reps
Solo median 7:17 · 7.8% of the race
Common questions
- How many stations are there in HYROX?
- Eight, always in the same order: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls. Each is preceded by a 1 km run, so a full race is 8 km of running interleaved with 8 stations. The order and distances never change between venues or divisions — only the loads do.
- Which HYROX station costs the most time?
- Wall balls, by a clear margin: a median of 7:17 for solo athletes, about 7.8% of the whole race. Burpee broad jumps and sandbag lunges are next. Those three sit at the back half of the course, which is exactly why they hurt.
- Which HYROX station should I train first?
- Not the one you are worst at — the one that separates the field. Comparing the fastest and slowest finish brackets in 39,247 solo results, burpee broad jumps vary by 2.65×, wall balls by 2.28×, and sandbag lunges by 2.16×. The two ergs vary by under 1.34×. Fast and slow finishers post remarkably similar SkiErg and rowing times, so gains there barely move your total.
- Do the station standards change by venue?
- No. Distances, rep counts and weights are global — a sled push in Cardiff is the same sled push as in Jakarta. Field strength differs enormously between events — Men Open medians span 20 minutes across the 11 venues we hold Men Open results for — but the course does not. Full loads per division are in the weights guide.
Alongside these guides
- Weights, reps & distances — the loads themselves, every division, kg and lb. These pages cover how to move them; that one is the reference.
- Pace calculator — put your own station times in and see the run pace your goal actually needs.
- Beginner guide — the whole race end to end, if this is your first one.
Benchmarks measured from 93,311 complete results (39,247 solo, 54,064 doubles teams) across 11 events (Bangkok Aug 2026, Cape Town 2026, Cardiff 2026, Gdansk 2025, Glasgow 2026, Istanbul 2026, Jakarta 2026, New York 2026, Perth 2026, Sydney 2026 and São Paulo 2025), analyzed 2026-09-03. Figures pool season 8 and season 9 (52,693 in 8, 40,618 in 9); where HYROX changed a load or rep count between them, those station times are not strictly comparable.Technique guidance is coaching convention, not a Roxmetric finding — we separate the two on every page.
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