PR Pacer · Hyrox
The 8 Hyrox Stations
Every race, same order: a 1 km run before each of the eight stations below. Exact loads and rep counts vary by division (Open, Pro, Doubles), but the order and the stations themselves don't change.
| # | Station | What it actually tests |
|---|---|---|
| 1 | SkiErg | Upper-body and core endurance, right when your legs are still warming into the race. |
| 2 | Sled Push | Leg drive and the ability to stay low and keep moving under load — technique saves more energy here than raw strength. |
| 3 | Sled Pull | Grip and posterior-chain endurance, plus the discipline to keep a steady rhythm instead of yanking. |
| 4 | Burpee Broad Jumps | Full-body power output while already fatigued — one of the stations where pacing yourself early pays off latest. |
| 5 | Rowing | Aerobic capacity again, but on arms and back that have already done a lot of pulling work. |
| 6 | Farmers Carry | Grip endurance and walking economy under load — a station people underestimate until their forearms give out. |
| 7 | Sandbag Lunges | Single-leg strength endurance and hip stability, deep into the race when form usually breaks down first. |
| 8 | Wall Balls | The final test of everything: shoulder and leg endurance, and whether you paced the first seven stations well enough to have anything left. |
Between every station is a full 1 km run — eight of them in total, the same distance whether it's your first station or your last. That's the part a lot of new competitors don't train for: not the running itself, but running right after a station, on legs that are already carrying specific fatigue from what you just did.
Where competitors actually lose time
- Going out too hard on the sled push. It's early, adrenaline is high, and it's tempting to sprint it. The cost shows up two or three stations later.
- Treating the runs as recovery. They're not rest — they're where you either hold your race together or fall apart. Training compromised running specifically is what fixes this.
- Underestimating grip. The sled pull, farmers carry, and wall balls all tax grip in slightly different ways. A weak grip caps your pace on three separate stations, not one.
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