Hyrox Workouts: The 8 Stations, Sample Sessions, and How to Train Them
A Hyrox workout pairs running with functional stations: eight one-kilometre runs alternating with eight fixed stations. Every station appears in the same order at every event worldwide. This guide covers the 8 stations and what each one taxes, three sample sessions you can run at a gym without racing, and the aerobic engine work that actually moves your finish time.
For the full race format and typical finish times, see What Is Hyrox?. For the training week structure and protocols, see the Hyrox training guide.
The 8 Hyrox Stations
The stations appear in this order, each preceded by a 1 km run. Weights differ by division and gender. The table shows Open division distances and reps; for exact load specifications in your division, consult the current official Hyrox rulebook at registration, since hyrox.com has restricted direct access to this data.
| # | Station | Distance / Reps | Primary Demand |
|---|---|---|---|
| 1 | SkiErg | 1000 m | Upper body pulling, cardiovascular |
| 2 | Sled Push | 50 m | Lower body drive, quad strength |
| 3 | Sled Pull | 50 m | Posterior chain, grip |
| 4 | Burpee Broad Jumps | 80 m | Full body, coordination, aerobic capacity |
| 5 | Rowing | 1000 m | Full body pulling, cardiovascular |
| 6 | Farmers Carry | 200 m | Grip, core stability, posture under load |
| 7 | Sandbag Lunges | 100 m | Unilateral leg strength, hip stability |
| 8 | Wall Balls | 100 reps (men) / 75 reps (women) | Leg power, shoulder endurance |
Two things to notice: the first and fifth stations (SkiErg and Rowing) are long cardiovascular machines that follow a run. By the time you reach station 8, Wall Balls, you have already run 8 km and completed seven prior stations. The cumulative load is what makes the format hard, not any single station in isolation.
Sample Hyrox Workouts You Can Run
These three sessions are individual training pieces. They are not a weekly training plan. For the full weekly structure, see the Hyrox training guide.
Session 1: Compromised Run Couplet
This is the core race-specific training unit: run a kilometre while fatigued, rather than on fresh legs.
| Step | Effort | Notes |
|---|---|---|
| Warm-up | 5 to 10 min easy jog | Get moving, not warm enough to fatigue |
| Row 1000 m | Moderate to hard effort | Push to race pace or slightly above |
| Run 1 km | Immediately off the rower, no rest | This is the compromise |
| Rest 3 to 4 min | Walk or easy movement | Full recovery before the next round |
| Repeat 3 to 4 rounds |
The goal is to feel what it means to start a run with your heart rate already elevated and your legs carrying some fatigue. Over time you learn how to pace the rowing station so the run is still manageable. This is the adaptation the hub explains in detail.
Session 2: Half-Race Simulation (Stations 1 to 4)
A partial simulation covering the first half of the race in order, with 1 km runs in between.
| Segment | Work |
|---|---|
| Run | 1 km at race-effort pace |
| Station 1 | SkiErg 1000 m |
| Run | 1 km |
| Station 2 | Sled Push 50 m (or substitute: 8 x heavy sled march 6 m if no sled) |
| Run | 1 km |
| Station 3 | Sled Pull 50 m (or substitute: 3 x 15 m seated cable row pulls) |
| Run | 1 km |
| Station 4 | Burpee Broad Jumps 80 m |
No extra rest between segments. Record your split times and total duration. If you cannot access a sled, note in your log that you substituted and adjust accordingly when you race with the actual equipment.
Session 3: Station Conditioning Circuit
A standalone conditioning piece for the four muscle-demanding stations. Run it as written, rest 2 minutes between rounds, complete 3 rounds total.
| Station | Work |
|---|---|
| Farmers Carry | 200 m continuous, heavy |
| Sandbag Lunges | 20 m (if you have the sandbag) or 10 x alternating dumbbell lunges |
| Wall Balls | 20 reps |
| Burpee Broad Jumps | 20 m |
This circuit is not structured to simulate running transitions. It is a conditioning piece for the specific movement patterns and time-under-tension demands that the stations require. The goal is to build the muscular endurance needed so stations 6, 7, and 8 do not blow up your form when you arrive fatigued.
The Limiter Most People Miss: Your Engine
Most athletes who struggle at Hyrox blame the stations. The actual problem is usually the runs. In the Brandt 2025 study (Brandt et al., 2025), heart rate, lactate, and RPE peaked at the final station, confirming cumulative fatigue rather than any single station as the primary stressor. VO2 max was the strongest measured correlate of finish time (ρ = -0.71, n=11, one study, small sample, treat as one directional finding not settled consensus). Station performance and muscle mass showed no significant correlation.
What that means practically: the athlete who fades on run 6 and 7 is not weak. Their aerobic ceiling is not high enough to sustain the pace. Improving station efficiency matters, but it cannot substitute for a stronger engine.
For the full explanation of why aerobic capacity drives Hyrox time, see the Hyrox training guide.
Build the Engine Behind the Workouts
The sessions above train the stations. The real leverage is the work you do between race-specific sessions: building the aerobic base that keeps runs 4 through 8 at race pace.
Three resources for that engine work:
- Hyrox Training: How to Improve VO2 Max and Drop Your Time covers the full training week with Norwegian 4x4 protocols, zone 2 structure, and compromised run programming.
- Norwegian 4x4 Protocol: The Most Studied VO2 Max Workout is the highest-evidence interval protocol for raising aerobic ceiling.
- Zone 2 Training: The Foundation of Endurance Fitness is the base layer that makes the higher-intensity sessions work.
Build the Engine That Drives Your Hyrox Time
PEAKVO2 runs the Norwegian 4x4 and other VO2 max protocols directly on Apple Watch with continuous heart rate, color-coded phases, and haptic cues at every transition, so you can track the engine improvement that actually lowers your Hyrox finish time.
Download PEAKVO2Frequently Asked Questions
What is a good Hyrox workout to start with?
The compromised run couplet is the best entry point: row 1000 m at moderate effort, then immediately run 1 km without resting, repeat 3 to 4 rounds with full recovery between. It introduces the core race-specific challenge (running while fatigued) without requiring all eight stations or race-length volume. You need a rower and a track or treadmill, nothing else.
Can I train Hyrox at home or do I need the stations?
You can build the aerobic base at home with running or cycling, but the specific station movements require equipment: a ski erg, rowing machine, sled, farmers carry handles, sandbag, and a wall ball. Most functional fitness gyms or large commercial gyms have most of these. If you cannot access a sled, the burpee broad jumps, rowing, farmers carry, sandbag lunges, and wall balls are all reproducible without specialist equipment. Prioritise building your aerobic engine first; station practice matters most in the final 6 to 8 weeks before a race.
How do I practise compromised running?
Immediately after any high-effort station piece (rowing, ski erg, burpee set), begin your run before your heart rate has recovered. Do not rest, do not get a drink first, do not walk to the start line. The transition should be fast, under 10 seconds. Start the run at the pace you want to hold in the race, not a jog. The goal is to train your body to deliver running effort from a cardiovascular state that is already elevated. Over time this adaptation means the transitions in the race feel familiar rather than shocking.
How many days a week should I train for Hyrox?
For most recreational athletes, four to five training days works well: two aerobic sessions (one VO2 max intervals, one zone 2 base), two strength or station sessions, and one race-specific compromised run piece. Total volume and recovery matter more than the number of days. See the full Hyrox training guide for the weekly structure with session details.
What lowers my Hyrox time the most?
Raising your VO2 max. The Brandt 2025 study found VO2 max was the strongest measured correlate of finish time across 11 recreational Hyrox athletes, stronger than grip strength or muscle mass. The runs account for over half a typical recreational finish, and faster running across all eight segments is the single biggest time pool. Build structured VO2 max intervals and zone 2 base volume; add station-specific conditioning once the engine is trending upward.
Keep Reading
- Hyrox Training: How to Improve VO2 Max and Drop Your Time
- What Is Hyrox? The Fitness Race Explained and What Decides Your Time
- Norwegian 4x4 Protocol: The Most Studied VO2 Max Workout
- Interval Training for Running: How to Get Faster