HYROX station split: analysing each workout

What the number measures

Use the station interval identified in your official report. Time between its timing checkpoints can include pauses and setup within that interval; it is not necessarily pure exercise time from the first repetition to the last. Do not assume it covers the entire Roxzone or excludes every step around the equipment.

Your chip belongs on an ankle throughout the race. An ergometer's screen time and a race station split may refer to different start and finish points, so they should not automatically be treated as identical.

The eight station tasks

For standard Singles and Doubles in 2026/27, the sequence is 1,000 m SkiErg, 50 m sled push, 50 m sled pull, 80 m burpee broad jumps, 1,000 m rowing, 200 m farmers carry, 100 m sandbag lunges and 100 wall balls. Loads depend on the division. The women’s wall-ball total is also 100.

Singles athletes complete each task themselves. Doubles teams share the station workload while both run every running segment. Compare Doubles station results with the correct team format, not as though one person performed the entire task.

Finding a useful practice priority

The longest station is not automatically the weakest: the eight tasks have different distances and repetition counts. Compare the same station with a relevant prior effort, noting the load, total work, timing boundaries and whether you started fresh or after running.

Use notes about pauses, invalid repetitions and equipment setup to interpret the number. A split alone cannot identify a physiological limitation or prove that a particular training method is better. Trial a manageable change in technique, pacing or work blocks and review the next comparable attempt.

Complete every prescribed metre and valid repetition. A short split from an incomplete station is not an improvement in a valid race result. See split time for the wider breakdown.

FAQ

Does resting during a station count?

Yes, when the rest occurs within the recorded station interval. The race clock keeps running while you pause.

Can I compare Open and Pro station times directly?

Check the actual task first. Several stations have different loads, so the same station name does not establish equivalent work.

Which station should always take longest?

There is no rule requiring one station to be longest for everyone. Use your own valid results and the relevant standards.

Sources: Official HYROX^® timing explanation; Singles 2026/27, sections 7–8 and 11.1; Doubles 2026/27, sections 7–8.