HYROX Guides

The SkiErg is the first HYROX station, 1000 m immediately after the opening run. The mistake almost everyone makes is racing it — you should hold roughly 5–10 seconds slower than your fresh 1000 m SkiErg pace, because time gained here is repaid with interest on the sled push that follows.

Competitive split 3:47–4:08

The sled push is where most athletes lose the most time relative to their fitness. A low body angle, short choppy steps and continuous leg drive beat raw strength — and the venue floor surface can swing your split by minutes, which is why sled times vary so much between events.

Competitive split 1:43–2:39

The sled pull rewards technique over strength. Anchor a wide low stance, pull hand-over-hand through a long range using your bodyweight rather than your arms, and reset your feet instead of fighting from a compromised position.

Competitive split 2:54–3:51

Burpee broad jumps quietly cost more time than any station except the sled push. Jump distance matters far more than turnover speed — covering more ground per rep means fewer total burpees, and fewer burpees is the entire game.

Competitive split 2:24–3:13

The row sits at the midpoint and is the best recovery opportunity on the floor. Hold a sustainable split around 5 seconds per 500 m slower than your fresh pace, get your breathing back under control, and set up the farmers carry that follows.

Competitive split 4:03–4:23

The farmers carry is a grip endurance test, not a strength test. One planned drop at the halfway turn costs far less than an unplanned failure at 150 m with hands that will not close — and it comes straight after the row, which has already taxed your grip.

Competitive split 1:26–1:41

Sandbag lunges arrive with your legs already gone and set up the wall balls. Keep the bag high on your shoulders, take shorter steps than feel natural, and consciously protect quad freshness — because whatever you spend here comes directly out of your wall ball split.

Competitive split 2:47–3:30

Wall balls are the highest-variance station in HYROX — the gap between a good and a bad performance here is wider than anywhere else in the race. Plan your break sets before you pick the ball up, and hit full depth on every rep, because no-reps at this stage of the race are devastating.

Competitive split 3:33–4:24