Breaking Down HYROX: What Each Station Involves

HYROX has taken the fitness world by storm, thanks to its unique blend of endurance and functional strength. With its standardised format of eight 1 km runs and eight functional workouts, the race is designed to test every aspect of your fitness. Below, we’ll take a closer look at each of the eight workout stations in the HYROX race and therefore what will be included in our HYROX classes.

Ski Erg

A HYROX race kicks off with the Ski Erg, a full body cardio machine that mimics Nordic skiing. It targets the upper back, core, and triceps while also engaging the legs. This station is a test of rhythm and efficiency more than brute strength. Many athletes go out too hard here and pay for it later. Instead, focus on smooth, powerful strokes while maintaining a sustainable pace. In our HYROX classes you’ll learn how to move efficiently and stay controlled under fatigue, setting the tone for the rest of the workout.

Sled Push

The sled push is one of the most brutal parts of the race. It demands sheer lower body strength and cardiovascular grit. The weights vary depending on category, but even in the Open division, the sled is heavy enough to spike your heart rate and burn out your legs quickly. Efficient technique is key here: drive through your legs, keep a tight core, and push with consistent force. Avoid sprinting- slow and steady movement with controlled breathing is the better approach.

Sled Pull

This station is a unique mix of upper body strength and lower body anchoring. It requires strong lats, grip endurance, and a stable core to pull a heavy sled toward you, usually while seated or braced in a semi squat position. The goal is to teach you how to manage your output, conserve energy, and build pulling endurance over time.

Burpee Broad Jumps

Burpee broad jumps are a double threat: they demand explosive power and are a serious cardiovascular challenge. They also disrupt your rhythm, making this one of the most mentally demanding stations. Focus on efficient, consistent jumps and avoid max effort leaps that will tire you out too early. Rather than aiming for maximum distance, you’ll be coached to stay smooth and steady, working within your ability while maintaining great form.

Rowing

Rowing is a staple of functional endurance, and in HYROX style classes it’s used to develop sustainable aerobic power. It targets your legs, back, and lungs all at once. Use a strong leg drive and maintain an upright posture. The goal is to find a sustainable stroke rate (around 24–28 strokes per minute for most athletes) and avoid overreaching with your arms or collapsing your core.

Farmer’s Carry

Grip strength, core control, and mental focus are all tested during the farmer’s carry. You’ll carry heavy weights for distance, which builds practical strength and resilience. To perform well here, focus on keeping your posture upright and your core engaged. Avoid letting the weights sway or bounce as that will increase fatigue. Classes will incorporate this movement with different loading and pacing strategies, guide you to stay tall, move purposefully, and build confidence carrying heavy loads, even when fatigued.

Sandbag Lunges

Weighted lunges challenge balance, coordination, leg strength, and aerobic capacity all at once. You’ll carry a sandbag on your shoulders and perform forward walking lunges, which become especially painful late in the race. Training should include a mix of bodyweight lunges, barbell or dumbbell walking lunges, and loaded carries. Improve single leg strength and work on maintaining form under fatigue. During the race, prioritise range of motion and rhythm but don’t rush, but keep moving steadily to conserve energy.

Wall Balls

The final station is the wall ball, where you’ll perform squats followed by an overhead throw to a target. This is often where races are won or lost, as it’s extremely demanding after everything that’s come before. Train wall balls frequently, with sets that simulate race fatigue. Breathe at the top of each rep to keep your heart rate in check.

Each HYROX station serves a specific purpose. The SkiErg, row, and run components build aerobic capacity; the sleds and carries test raw strength and muscular endurance; and the wall balls and burpee jumps demand power and mental resilience.

To train effectively for HYROX, athletes need a well rounded programme that blends running, strength training, and functional conditioning, along with recovery and pacing strategy. Our HYROX classes will be perfect to get you prepared for a race.