Stations

Technique, pacing and the mistakes that cost time, station by station. From the SkiErg and sleds to the wall balls at the end, plus the Roxzone and penalties.

GuideHow do you save time in the Roxzone?The Roxzone costs even top athletes over 4 minutes. Know the route, avoid penalties, never walk and practise your transitions in every sim.5 min
GuideHow do you get faster on the sled push?Get faster on the sled push with heavy sled training, enough leg strength and little standing still. With rules, weights and a sample session.5 min
GuideWhat is the best technique for the sled pull?Pull the sled hand over hand from the Racers Box, stay standing and keep the rope in your lane. With rules, weights, pitfalls and a sample session.5 min
152 → 202 kgWhat is the difference between HYROX Open and Pro?Open and Pro have the same distances, but Pro uses heavier weights. All weights per division, including Doubles, and how to choose.5 min
100 ×How do you get through the wall balls without stopping?The wall balls are the last and hardest station. To get through 100 reps: know the rules, pick fixed sets and train them fatigued.5 min
5 cmHow do you get more efficient at burpee broad jumps?80 m of burpee broad jumps cost a lot of time and send you into the longest run tired. The rules that prevent no-reps, a steady rhythm and how to train.5 min
1000 mHow do you pace the SkiErg and the rower in HYROX?Do not start the SkiErg too hard and use the rower to save your legs for the second half. Rules, resistance and how to train the ergs.5 min