How to train every Hyrox station

Shannon races Pro, and she's earned it the long way: years of training with One Academy, and most recently with Maria Fecik at The Holistic Athlete, seasons of showing up, improving, and pushing herself. She's a wealth of knowledge about this sport, the kind you only build by living it.

And she shares it. When Race Insights started pointing athletes at their weakest stations, Shannon graciously offered her top tips for training every one of them. They now live inside those recommendations, and in full below. This is AthleteField at its best: athletes shaping it for each other, knowledge moving through the community. She's on the Toronto field and the Vancouver field.

Your race report tells you which station to start with. This tells you what to do about it.

Running

Build volume first: long runs, intervals, tempo at your level. Then make it Hyrox-specific: run before and after station work, because running on tired legs is its own skill. Stay consistent and it comes.

In doubles: the run pace is set by the slower runner, so give them every advantage: the stronger runner finishes stations so the pair hits the next run fresher. And a 50/50 split is often wrong: split where you complement each other, not where the math looks even. It's still an aerobic race that runs well over an hour; train like it.

SkiErg

First station, easiest place to blow the race. Build efficiency in the pull, practise the full 1000m, and look at the damper. It isn't a gear, and for most people it can be lower.

In doubles: the pace can run hotter, but it's still station one. Shorter segments help; switch before you need to. Ski changes are quick, so use them.

Sled push

Strength endurance: the ability to produce force again and again. Unilateral work (step-ups, split squats) plus tempo lifts. Don't forget your calves. On the sled itself: low position, arms wrapped around the posts, short powerful steps. Even the elites break up the lengths.

In doubles: decide the split beforehand, then stay flexible: if the pace drops, switch early. The stronger partner taking more here can cost the next run; pace it like the run matters, because it does.

Sled pull

Posterior chain endurance (pull-ups, deadlifts, gorilla rows) and technique: hinge rather than lean, use your bodyweight to move back. Practise managing the rope inside the 2m box, and practise pulls straight off a run.

In doubles: most pairs split into half lengths at Pro weights. Keep the sled moving through transitions, and pile the rope off to one side so your partner steps into a clean box. The faster runner generally finishes the station.

Burpee broad jumps

Efficiency and heart rate. Kneeling or stepping up is the general rule. Save the jump-up for doubles and relays. Find a rhythm in shorter sets and full 80m efforts, and drill the movement standard until it's automatic.

In doubles: split it however works. Train them like a singles race and the doubles version feels easy. Practise the transitions.

Row

Your aerobic base does the work; technique keeps it cheap. Legs, hinge, arms, recover on the return. And the damper can likely come down here too. Know your race split and hold it.

In doubles: switching costs more time than on the ski, so plan it. Many teams change only once. Doubles pace can run hotter; know yours.

Farmers carry

Grip is trainable: dead hangs, deadlifts, plate holds. Engage your lats so the shoulders don't fall forward, use the chalk, and move quickly. Less time under tension. Carries at the end of a session, when the hands are already gone.

In doubles: most teams switch at least once. If you're moving up to Pro weights, train at and above them. The breaks help, but the strength still has to be there.

Sandbag lunges

Strength first, then the endurance to repeat it for 100m: heavy barbell lunges, split squats, tempo sets, long sets with the bag, some heavier than race weight, some lighter. Knee to floor every rep, in training too.

In doubles: the sandbag transition is its own skill. Pick a technique and drill it. Decide the split, then communicate; fatigue shows up here and plans need to bend.

Wall balls

Races are revealed in the wall balls. Build the front rack, shoulders, quads and the engine behind them; train with a heavier ball; make sure your mobility meets the standard on every rep. Then do big sets under fatigue. Then do more.

In doubles: read the doubles standard: your partner stands under the rig, where they can't see the rep screen. Switch before you need to; smaller sets are often faster overall.

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Open your race report and it'll tell you where to start. Worst gap first, with the typical time next to yours. Then this page tells you what Tuesday looks like.