Hybrid race stations: technique for all eight
A hybrid race is eight runs and eight stations. Most people lose more time on one or two stations than anywhere else. Here are the technique cues for each, and how to find the station that costs you most.
The eight stations
The standard format puts a 1 km run before each station, in this order. Distances and weights vary by event and category, so check your own event's rules.
| # | Station |
|---|---|
| 1 | StationSki erg, 1,000 m |
| 2 | StationSled push, 50 m |
| 3 | StationSled pull, 50 m |
| 4 | StationBurpee broad jumps, 80 m |
| 5 | StationRow, 1,000 m |
| 6 | StationFarmers carry, 200 m |
| 7 | StationSandbag lunges, 100 m |
| 8 | StationWall balls, 100 reps |
Ski erg
- Drive the handles down with your lats and a hip hinge, not just your arms.
- Let the arms finish the pull past your hips, then stand tall and reach up again.
- Settle into a pace you can hold. Going out hard here costs you on the next run.
Sled push
- Arms long or slightly bent, body at a low angle, hips behind you.
- Short, fast steps through the balls of your feet. Long strides stall the sled.
- Keep it moving. Restarting a stopped sled is the most expensive part.
Sled pull
- Sit back into the rope with your weight low and heels planted.
- Pull hand over hand close to your body and use your legs to walk backwards.
- Keep the rope tidy so it doesn't tangle round your feet.
Burpee broad jumps
- Chest to the floor, then jump forward with both feet together.
- Land soft, step or jump the feet in, and go straight into the next rep.
- A steady rhythm beats big jumps you can't repeat.
Row
- Legs, then body, then arms on the drive. Arms, body, legs on the way back.
- Push through the legs. Most of the power comes from there.
- Treat the rate as a setting: long, strong strokes rather than a frantic pace.
Farmers carry
- Stand tall with shoulders back and down, and grip the handles in the middle.
- Quick, short steps. Look ahead, not at the floor.
- If your grip goes, put the weights down under control and pick them straight back up.
Sandbag lunges
- Bag high on the shoulders, chest up, core braced.
- Back knee touches or nearly touches the floor, front foot flat.
- Find a rhythm you can keep. Long breaks cost more than slow reps.
Wall balls
- Full squat to depth, then drive up and release the ball as you stand.
- Catch high and go straight into the next squat.
- Break the reps into sets before you're forced to, for example sets of 10 to 20 with short rests.
How to find your slowest station
- Time every station, not just the total. A split per station shows where the minutes go.
- Compare stations against your own bests. The station furthest from its best is usually the one to train.
- Train it fresh and tired. Practise the technique on its own, then after a run, the way it comes up in a race.
- Watch the run after it. Some stations cost you on the next kilometre more than on the station itself.
Strand's live split timer records every run and station split in a race sim, shows your best for each station as you go, and predicts a finish time from your bests. See how to time a race sim.
Not affiliated. Strand is not affiliated with, endorsed by or connected to HYROX or any race organiser. This guide covers the general format of running plus functional stations; check your own event's rules for exact distances, weights and standards.
Common questions
What are the stations in a hybrid race?
In the standard format there are eight: ski erg, sled push, sled pull, burpee broad jumps, row, farmers carry, sandbag lunges and wall balls, each after a 1 km run. Check your own event for exact distances and weights.
Which hybrid race station is the hardest?
It depends on the athlete. The sleds, lunges and wall balls are common sticking points. Timing each station in training shows which one costs you most.
How do I get faster at the sled push?
Get low with your hips behind you, take short fast steps and keep the sled moving. Restarting a stopped sled costs the most time.
How should I pace wall balls?
Break the reps into sets before you are forced to, for example sets of 10 to 20 with short rests, and go straight from the catch into the next squat.
Find the station that costs you.
Strand times every run and station split, shows station PBs as you go and keeps it all with your gym sessions, runs and food. Free on iPhone and Android.
This guide is general information, not medical or coaching advice. If you have an injury or health condition, speak to a qualified professional.