One of the things that makes HYROX so compelling – and so demanding – is its fixed, predictable structure. Every race, in every city around the world, features the same 8 workout stations in the same order, always separated by a 1km run. There are no surprises. You always know exactly what is coming next.
That predictability is both a gift and a challenge. It means you can train specifically for every station. It also means there is no hiding from your weaknesses. If wall balls wreck you every time you train them, they will wreck you at HYROX Vancouver too – unless you put in the work.
This guide breaks down all 8 HYROX workout stations in the Open division, explaining what each one demands physically, what common mistakes athletes make, and how to train for them effectively.
The HYROX Race Format: A Quick Overview
Before diving into the stations, a quick reminder of the overall race format. HYROX consists of 8 x 1km runs, each immediately followed by one workout station. The order never changes. You run 1km, do Station 1, run another 1km, do Station 2, and so on until all 8 stations are complete – then you cross the finish line.
The total running distance is 8km. The total workout volume at each station is fixed (see below). Your overall finishing time includes every second you spend running and working – there is no pause clock.
Key insight: Research shows that the running segments account for roughly 60% of total race time for most Open athletes. Train your running first, your stations second.
Station 1: Ski Erg – 1,000 Metres
The race opens with the ski erg – a machine that mimics cross-country skiing and demands coordinated pulling power from the arms, shoulders, and core. You need to complete 1,000m total.
What It Demands
• Upper body pulling endurance (lats, biceps, shoulders)
• Core stability to maintain a hip-hinge position
• Aerobic capacity – this is a sustained cardio effort, not a power sprint
Common Mistakes
• Going too hard at Station 1 – you have 7 more stations and 7 more runs ahead
• Poor posture – hunching over the machine wastes energy and strains the lower back
• Not engaging the hips – ski erg is a full-body movement, not just arms
Training Tips
• Practice the ski erg weekly, aiming for consistent 500m splits
• A comfortable target split for Open athletes is 2:00-2:30 per 500m
• Include ski erg intervals in your training: 5 x 200m with 60 seconds rest
Station 2: Sled Push – 25m x 8 Lengths (200m Total)
The sled push is one of the signature HYROX stations. You load the sled to a standardized weight (vary by gender/class) and push it 25m across the floor, then turn and push it back – repeating until you have covered 200m total.
What It Demands
• Explosive leg drive from quads, glutes, and calves
• Upper body pushing strength and shoulder stability
• Mental toughness – sled pushes burn fast and badly
Common Mistakes
• Standing too upright – lean forward aggressively to maximize drive
• Short, choppy steps – aim for powerful, longer strides
• Not resting enough between lengths during training
Training Tips
• If your gym has a sled or prowler, use it regularly – there is no substitute
• Build leg pressing strength as a transfer movement (leg press, split squats)
• Practice steady breathing – holding your breath during the push is a beginner error
Station 3: Sled Pull – 25m x 8 Lengths (200m Total)
The sled pull immediately follows the push and demands the opposite movement pattern. Using a rope, you pull the sled toward you over 25m lengths, covering 200m total.
What It Demands
• Grip strength and forearm endurance
• Posterior chain engagement (hamstrings, glutes, upper back)
• Core bracing to maintain a stable pulling position
Common Mistakes
• Letting the rope go slack between pulls – keep tension constant
• Pulling with arms only – drive from the hips to engage larger muscle groups
• Neglecting grip training, which causes early fatigue
Training Tips
• Practice rope pull movements: battle ropes, rope climbs, or cable face pulls
• Use a towel or grip aid during heavy pulling in training to build hand strength
• Combine sled pull practice directly after sled push to simulate race conditions
Station 4: Burpee Broad Jumps – 80 Metres Total
This station requires you to perform burpee broad jumps (a full burpee with a standing long jump at the top) covering 80m of ground. This is the most aerobically demanding station in the race and often where athletes hit a wall for the first time.
What It Demands
• Full-body explosive power and cardiovascular endurance
• Hip flexor and quad strength for repeated jumping
• Mental resilience – this station arrives at the midpoint when fatigue is building
Common Mistakes
• Jumping too short – maximize each jump to reduce the total rep count
• Going to failure on early jumps – find a sustainable rhythm and stick to it
• Not measuring progress – know how many jumps it typically takes you to cover 80m
Training Tips
• Practice burpee broad jumps outdoors or in a large gym space
• Track your jump distance per rep so you can predict station time accurately
• Include this station in your compromised workouts (after a run) to simulate race fatigue
Station 5: Rowing – 1,000 Metres
Halfway through the race comes 1,000m on the rowing machine. By this point, your legs are tired from running and the preceding stations, which makes technique all the more important.
What It Demands
• Aerobic capacity and leg drive (rowing is 60% legs)
• Coordination and timing to row efficiently when fatigued
• Pacing discipline – a controlled effort beats burning out early
Common Mistakes
• Setting the damper too high – a setting of 4-5 typically suits most athletes
• Rushing the recovery phase – slowing down the recovery helps you breathe and reset
• Starting too hard and fading in the second 500m
Training Tips
• Aim for consistent splits: practice at your target 500m split pace regularly
• Row after lower body work to simulate the fatigued state you will be in during the race
• Target a 500m split of 2:00-2:20 for competitive Open times
Station 6: Farmers Carry – 200 Metres (24kg Kettlebells)
Farmers carry involves picking up two 24kg kettlebells (Open Men – weights vary by division) and walking 200m without putting them down. This sounds deceptively simple after the earlier stations – do not be fooled.
What It Demands
• Grip strength and forearm endurance
• Core stability and upright posture under load
• Mental discipline to keep moving when grip starts to fail
Common Mistakes
• Leaning back or forward excessively – stay tall and neutral
• Undertraining grip strength, which is a limiting factor for many athletes
• Not practicing the specific 24kg load before race day
Training Tips
• Train farmers carries regularly with the actual race weight
• Build grip strength with dead hangs, plate pinches, and barbell holds
• Consider chalk or grip gloves where permitted in your race division
Station 7: Sandbag Lunges – 100 Metres (10kg/20kg Bag)
With two stations left, sandbag lunges test your quad endurance and mental fortitude more than almost any other movement in the race. You hold a sandbag on your shoulders and lunge 100m.
What It Demands
• Quad, glute, and hip flexor endurance under fatigue
• Balance and coordination with a loaded sandbag
• Patience – lunges feel slow but any stumbles cost more time
Common Mistakes
• Taking steps that are too large, which strains the front knee
• Letting the sandbag shift off-center on the shoulders
• Going to failure early and having to stop and rest
Training Tips
• Practice sandbag lunges weekly – ideally with a bag matching your race weight
• Build unilateral leg strength with split squats and Bulgarian split squats
• Practice lunging continuously for 100m+ without stopping to build the specific endurance needed
Station 8: Wall Balls – 100 Reps (4kg/6kg Ball)
The final station. Wall balls require you to squat, then explosively throw a medicine ball to a target on the wall (approximately 3m high), catch it, and repeat – 100 times total. After 8km of running and 7 previous stations, this is a brutal finish.
What It Demands
• Full-body coordination and the ability to generate power when completely fatigued
• Quad and glute strength for the squat portion
• Shoulder endurance for the throwing motion
Common Mistakes
• Squatting too low unnecessarily – a parallel squat is sufficient and faster
• Letting the ball bounce or fumbling catches, which wastes energy
• Going too fast in sets of 20+ when fatigued – smaller sets with better form are faster overall
Training Tips
• Practice 100 unbroken wall balls in training to know you can do it
• Include wall balls after lower body and cardio work to simulate race conditions
• Find your target rep rhythm: most athletes aim for sets of 10-20 with brief rests
How to Train All 8 Stations Together
The real test in HYROX is not whether you can do each station in isolation – it is whether you can do all 8 of them after 8km of running. This is why “compromised workouts” – sessions that combine running with station work back-to-back – are the most important training tool you can use.
Once a week, design a session that mimics the race: run 1km, do a scaled version of Station 1, run 1km, do Station 2, and so on. You do not need to complete the full race volume every time – but your body needs to practice performing functional movements on heavy legs.
HYROX Vancouver 2026 at the Vancouver Convention Centre is scheduled for December 18-20, 2026. That means you have time to build a proper training base, address your weak stations, and arrive ready to perform across all 8.
Know the Stations. Train the Stations. Conquer Them in Vancouver.
Ready to start training for HYROX Vancouver 2026? Get station-specific training tips and event information at hyroxvancouver.com.