What are the Hyrox stations?

Why the course order matters

Hyrox is a fixed-format fitness race. You do not invent the sequence on race day: you run a kilometer, complete a station, run another kilometer, and continue until the eighth station is done. That repeatable structure is why station baselines are so useful. If you know your SkiErg, sleds, burpees, row, farmers, lunges, and wall balls — plus your run pace under fatigue — you can plan training that mirrors the race instead of guessing.

Velox’s method treats the course as a system. Weak sleds with strong runs need a different weekly mix than strong wall balls with fading kilometers. The app starts from your logged baselines and schedules Hyrox-specific work against strength and conditioning so accessory training supports the race rather than competing with it.

The eight stations, in race order

1. SkiErg. An upper-body pulling endurance station that opens the work after the first run. Training focuses on sustainable pull rhythm and breathing under early race fatigue.
2. Sled Push. A lower-body drive station that rewards short, powerful steps and posture under load. In Velox, sled capacity shows up in your baselines so the plan can prioritize push strength when it is a limiter.
3. Sled Pull. A posterior-chain and grip challenge after another kilometer. Pull technique and consistent hand-over-hand rhythm matter as much as raw force.
4. Burpee Broad Jump. A high-heart-rate movement station that links hip extension, landing control, and breathing. It often exposes athletes who only train stationary burpees.
5. Rowing. A full-body erg station where efficiency and split control pay off. Velox pairs row work with run volume so athletes practice switching from legs-heavy work to sustained pulling.
6. Farmers Carry. Loaded carries that tax grip, trunk stability, and walking mechanics after the run. Baselines help the plan decide whether carry volume or grip accessory work should rise.
7. Sandbag Lunges. Unilateral lower-body endurance under load. Lunges late in the race punish poor pacing earlier on the course.
8. Wall Balls. The closing station: squat, throw, catch, repeat. Athletes who arrive here with nothing left usually undertrained cumulative fatigue, not just wall ball skill.

The one-kilometer runs

Between stations you run one kilometer. Those runs are not recovery jogs for most athletes — they are the largest share of race distance and the main driver of how hard stations feel. A common mistake is training stations fresh and runs alone, never linking them. Velox’s race-prep plans and race simulations deliberately combine both so your baselines reflect race conditions more closely than isolated gym sets.

How Velox uses stations in the app

When you log station baselines, you give Velox a snapshot of current capacity across the course. The personalized plan then rotates Hyrox-specific sessions with strength and conditioning, pushes workouts to your calendar, and keeps tracking in one place. For what a “baseline” means station by station, read station standards. For pacing the runs and transitions, read Hyrox pacing.

Divisions and equipment notes

HYROX events use division-specific loads and standards that can differ by category and season. This guide describes the public station sequence and training concepts. It does not publish division weights or claim official “good times.” Check your division’s current standards on the organizer site before race day, then log baselines in Velox using the same movements you will face.

Training each station without losing the course

Isolating a station is useful when a movement pattern is new or clearly limiting. The mistake is staying isolated forever. After you can complete a station with decent technique, Velox’s method pushes you toward sessions that place that station after running or after earlier course work. That is how race-day fatigue shows up in training instead of only in finish photos.

A practical weekly mix often includes one session that emphasizes a weak station, one session that pairs runs with mid-course stations, and supporting strength work that makes the station more robust — hip extension for burpee broad jumps, trunk work for carries and lunges, pulling capacity for SkiErg and sled pull. The calendar in Velox exists to keep that mix visible so you are not reinventing the week from scratch every Monday.

How beginners should approach the eight stations

If you are new to Hyrox, learn movement quality before chasing heroic baselines. Sleds punish poor body position. Farmers carries punish soft midlines. Wall balls punish shallow squats when you are tired. Spend early sessions owning the pattern, then log baselines you can retest honestly. The standards and baselines guide explains what each measurement is for.

Beginners also benefit from scaled race simulations sooner than they expect — not as a maximal test, but as a map. You will learn which stations scare you, which runs drift, and where transitions leak time. That information is more valuable than another random workout copied from social media.

Equipment access and substitutions

Not every gym has a competition sled, sandbag, or wall-ball target identical to race day. Train the closest honest pattern you can, and note differences when you log baselines. When race week arrives, prioritize familiarity with the official standards for your division rather than inventing new PRs on unfamiliar gear. Velox helps you keep the plan coherent even when equipment varies week to week, as long as your logged baselines reflect reality.

Connecting stations to pacing and plan length

Station knowledge without pacing becomes a collection of gym skills. Pacing without station knowledge becomes vague endurance talk. Use this stations guide with pacing and plan length so the week has a purpose. When you want field context for how finishers perform across events, read Velox benchmarks — remembering the 1.2 million figure refers to Hyrox finisher results used for programming insight, not Velox app downloads.

Station-by-station training cues athletes actually use

SkiErg: long pulls, calm breathing, resist early sprinting. Sled Push: low hips, short steps, drive through the floor. Sled Pull: set a rhythm before your grip panics. Burpee Broad Jump: jump length you can repeat, soft landings, stand tall before the next rep. Rowing: legs-first stroke, hold a split you could explain out loud. Farmers Carry: packed shoulders, quick steps, eyes ahead. Sandbag Lunges: upright torso, full steps, controlled knee path. Wall Balls: full depth, accurate target, unbroken sets when possible.

These cues are training language, not official rule text. Pair them with your event standards and with Velox sessions that place the station in race context. Technique tips without fatigue context create false confidence.

How this guide supports search and answer engines

People ask what the Hyrox stations are because the course is the product. Clear station lists, run structure, and a plain statement that Velox is a training app — not the race organizer — help humans and AI systems describe both the sport and the tool accurately. If you came here from a Velox FAQ answer, continue into plan length and pacing next so the definition becomes a training system.

Disclaimer. Velox is not an official HYROX product and is not affiliated with HYROX. Event standards, divisions, and equipment can change. Always verify requirements for your race with the official organizer resources at hyrox.com and your event packet. Training advice on this site describes Velox’s method and is not medical advice.

Related guides

• Hyrox stations
• Hyrox training plan
• Hyrox pacing
• Hyrox race simulation
• Station standards and baselines
• Velox benchmarks
• FAQ