Station focus HYROX workouts
Single-station work: sled, SkiErg, wall balls, burpee broad jumps and the movements around them.
- 20–45 min
- beginner
- intermediate
- Free
The 7 sessions
HYROX Burpee Broad Jump Progression
Burpee broad jumps are the only HYROX station you can train to full race standard with no equipment, and the only one where technique changes the time by minutes rather than seconds. This progression builds the movement in three stages before asking for speed.
Stations: Burpee broad jumps
SkiErg Intervals HYROX Workout
Eight 500m SkiErg intervals at race split with 90 seconds of recovery, built to make your race pace feel repeatable rather than maximal. The SkiErg is the first station of a HYROX and the one athletes most often blow up on, because it feels easy when you are fresh.
Stations: SkiErg
HYROX Sled Push and Pull Workout
The two sled stations account for roughly nine minutes of an average HYROX and they are the stations where fitness matters least and specific strength matters most. Heavy, short, fully rested efforts at above race weight, so race weight feels manageable.
Stations: Sled push · Sled pull
HYROX Wall Balls Workout: the 100-Rep Strategy
One hundred wall balls is the last station of a HYROX and the one most likely to turn a good race into a bad one. This session drills the break strategy, the squat depth and the leg-driven throw that keep the shoulders alive for all 100 reps.
Stations: Wall balls
Medicine Ball HYROX Power Workout
A ball and a wall is enough to train the throw, the squat and the rotational core work behind the wall ball station. Explosive intent on every rep, low volume per set, so the quality stays high and the shoulders do not cook.
Stations: Wall balls · Burpee broad jumps
HYROX SkiErg Power Workout
Short maximal efforts followed by a full 1000m time trial, so you find out what your ceiling is and then how much of it you can actually hold. Do it once a training block, not once a week.
Stations: SkiErg
Mixed Station Circuit HYROX Workout
All six equipment-based stations in one circuit, with a short run between each and no full simulation pressure. It gives you the volume of a race without the pacing test, which makes it the workhorse session of a build phase.
Stations: SkiErg · Rowing · Sled push · Sandbag lunges · Wall balls · Farmers carry
About this category
These are the sessions you run when a simulation has told you which station is costing you time. Each one targets a station that costs a lot of time, varies a lot between athletes, or improves fast in a short block.
The sleds and the wall balls between them account for roughly sixteen minutes of an average HYROX and carry the widest spread between fast and slow athletes, which makes them the highest-leverage places to spend six weeks. The SkiErg is the opposite: a narrow spread, but it is the first station of the race and the one athletes most often blow up on because it feels easy when fresh.
Every workout here links to the matching station benchmark page, where the typical and top-10% splits live. Set your targets from those numbers rather than from an elite athlete’s time, then come back and test against them after a block.
Set your targets from real race data
See the typical and top-10% times for each station these sessions train.
Put these in a plan
A week built around your race date moves your time more than any one session.
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The plan that changes when your week does.
Miss a session, the week rebuilds. Beat a target, the loads move.
- Built from your race date and level
- Rebuilt every week from what you did
- Every station, every run, timed in the app
