HYROX RACE ANALYSIS
How to find your weakest Hyrox station
Compare each station time from your race with a reference that belongs to you: a fresh test of the same station, your last race or a training partner in your division. Your weakest station is the one with the largest gap to that reference, measured as a share of the reference time, because the eight stations differ in length. Train that station first, then test it again.
Why raw station times mislead
A station is one of the eight exercises between the runs of a Hyrox race. They differ in length and in type: the SkiErg and the rowing machine are 1,000 m each, the farmers carry is 200 m and the wall balls are 100 reps. A station that takes six minutes can be a strength for you and one that takes ninety seconds can be a weakness, so you need a reference for each station.
The table lists the eight stations in race order with the distance and the weight for each division. Use the weight for your division in every test.
| Station, in race order | Distance | Women Open | Men Open and Women Pro | Men Pro |
|---|---|---|---|---|
| 1. SkiErg | 1,000 m | None | None | None |
| 2. Sled push | 50 m (4 × 12.5 m) | 102 kg including sled | 152 kg including sled | 202 kg including sled |
| 3. Sled pull | 50 m (4 × 12.5 m) | 78 kg including sled | 103 kg including sled | 153 kg including sled |
| 4. Burpee broad jumps | 80 m | None | None | None |
| 5. Rowing | 1,000 m | None | None | None |
| 6. Farmers carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| 7. Sandbag lunges | 100 m | 10 kg | 20 kg | 30 kg |
| 8. Wall balls | 100 reps | 4 kg | 6 kg | 9 kg |
Three references to compare against
A fresh test. Do the station on its own at your division’s weight and at an effort you can hold in a race, with no running before it. The gap between this time and your race time shows what the running and the stations before it cost you.
Your last race. Compare each station with the same station in your previous race. A station that stayed flat while the others improved is the one that needs work.
A training partner. Pick someone in your division, so the weights match, and compare each station as a share of each person’s total race time.
A worked example
The numbers in the table are invented to show the arithmetic. They are not averages, and they say nothing about what a typical athlete does. Time lost is the race time minus the fresh test. The share divides the time lost by the fresh test.
| Station | Race time | Fresh test | Time lost | Share of test time |
|---|---|---|---|---|
| SkiErg | 4:30 | 4:15 | 0:15 | 6% |
| Sled push | 2:30 | 2:20 | 0:10 | 7% |
| Sled pull | 3:30 | 3:10 | 0:20 | 11% |
| Burpee broad jumps | 5:00 | 4:30 | 0:30 | 11% |
| Rowing | 4:30 | 4:15 | 0:15 | 6% |
| Farmers carry | 1:30 | 1:25 | 0:05 | 6% |
| Sandbag lunges | 4:00 | 3:20 | 0:40 | 20% |
| Wall balls | 6:00 | 4:30 | 1:30 | 33% |
| All eight stations | 31:30 | 27:45 | 3:45 | 14% |
Read the gaps
In the example, you lose the most on the wall balls: 1:30 above the fresh test, a third of the test time. The sandbag lunges come second at 0:40, or 20%. The farmers carry costs the fewest seconds, 0:05.
Use the seconds when you want to know where your minutes go. Use the share when you compare stations of different lengths. Thirty seconds lost on a farmers carry that takes ninety seconds is a third of the station. Thirty seconds lost on a six-minute station is a twelfth of it.
Pick one station as your goal for the next block, train it, and run the same fresh test again at the end.
A session for the sled and the SkiErg
This session is in Complete’s training library. It puts a SkiErg effort straight after the sled push and adds a short run, so you can see what heavy leg work does to the piece that follows. Compare your 500 m SkiErg splits in the session with a fresh 500 m on a rested day.
You can run it yourself and log it in the app.
| Block | What you do |
|---|---|
| Warm-up | Assault Bike: 5 min, effort 4/10. Moderate ramp, break a sweat. Sled Push: 25 m, half race weight, effort 5/10. One light primer push to set positions. |
| Main, 4 rounds | Sled Push: 50 m, race weight, effort 8/10. Low hips, short driving steps, race execution, not a grind. SkiErg: 500 m, effort 8/10. Straight on the erg, no reset. Hold race split with whatever the sled left you, that’s the skill. Run: 400 m, effort 8/10. Rest 2 min 30 s between rounds. |
| Cool-down | Assault Bike: 5 min, effort 2/10. Easy flush. |
What Complete keeps for you
Complete analyzes your own result. Paste your results.hyrox.com link, upload a screenshot or type your times in. From a link it reads your eight run splits, your station splits and your Roxzone time. The station Roads hold your best time for each station from the official race results you import.
Only official race results move the station Roads, so a training test leaves them as they are. Log the test as a workout to keep a record next to your race times.
Frequently asked questions
Which Hyrox station is the hardest?
The answer differs by athlete. Your hardest station is the one where you lose the most against a reference you trust, such as a fresh test of the same station.
How do I test a station on its own?
Use the weight for your division from the rulebook table, rest first and work at an effort you can hold in a race. Record the time and test again after a block of training.
Why compare a share of the time instead of seconds?
The stations differ in length. Thirty seconds lost on a farmers carry that takes ninety seconds is a third of the station, and thirty seconds lost on a six-minute station is a twelfth of it.
Where do I find my station times?
Your official result page on results.hyrox.com lists them. Complete reads your station times when you paste that link, upload a screenshot or type them in.
Does a station test in training change my Roads in Complete?
No. The station Roads move from official race results. Log the test as a workout to keep a record.