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Specialized Workout Station Deep-Dive

HYROX Station Time Benchmark & Rebalancing Tool

Fine-tune and balance your target split times for all 8 functional stations. Compare your targets against real-world division percentiles to spot your biggest areas of improvement.

Load Benchmarks:
Combined 8 Stations Time
40:05
Average Station Time~5:01
#1

1. SkiErg

1,000 m
4:45
Bodyweight
Adjust Target Time:4:45
OPEN MEN Benchmarks
Elite3:30
Top 25%4:05
Median4:45
Finisher5:40
Pro Tip: Use your bodyweight on the downward hinge rather than pulling only with triceps. Keep stroke rate around 38-42 spm.
#2

2. Sled Push

4 x 12.5 m (50m)
4:00
152 kg (incl. sled)
Adjust Target Time:4:00
OPEN MEN Benchmarks
Elite2:15
Top 25%3:00
Median4:00
Finisher6:00
Pro Tip: Keep straight arms with shoulders locked against the poles, stay low at a 45-degree angle, and drive through balls of your feet.
#3

3. Sled Pull

4 x 12.5 m (50m)
5:30
103 kg (incl. sled)
Adjust Target Time:5:30
OPEN MEN Benchmarks
Elite3:20
Top 25%4:20
Median5:30
Finisher7:30
Pro Tip: Sit back into a deep squat position and use your leg drive and bodyweight to pull rather than pure arm rowing.
#4

4. Burpee Broad Jumps

80 m
6:00
Bodyweight
Adjust Target Time:6:00
OPEN MEN Benchmarks
Elite3:30
Top 25%4:30
Median6:00
Finisher8:00
Pro Tip: Do not jump for maximum distance; consistent medium jumps with steady breath control will preserve your heart rate.
#5

5. Rowing

1,000 m
4:35
Bodyweight
Adjust Target Time:4:35
OPEN MEN Benchmarks
Elite3:30
Top 25%4:00
Median4:35
Finisher5:30
Pro Tip: Focus on 60% legs, 20% core, 20% arms. Damper setting between 5 and 6 is optimal for most athletes to avoid premature forearm fatigue.
#6

6. Farmers Carry

200 m
2:45
2 x 24 kg
Adjust Target Time:2:45
OPEN MEN Benchmarks
Elite1:30
Top 25%2:05
Median2:45
Finisher3:40
Pro Tip: Roll your shoulders back, brace your core, and take fast short steps. Aim for zero kettlebell drops over the 200m course.
#7

7. Sandbag Lunges

100 m
6:00
20 kg
Adjust Target Time:6:00
OPEN MEN Benchmarks
Elite3:15
Top 25%4:30
Median6:00
Finisher8:00
Pro Tip: Position the sandbag securely across both shoulders behind the neck. Keep an upright torso and step cleanly to avoid knee penalties.
#8

8. Wall Balls

100 reps
6:30
100 reps @ 6 kg (3.00m target)
Adjust Target Time:6:30
OPEN MEN Benchmarks
Elite3:45
Top 25%5:00
Median6:30
Finisher9:00
Pro Tip: Break sets strategically early (e.g. 15-15-15-15-10-10-10-10 or 20-20-20-20-20) with 5-second planned rest before muscle failure hits.
Station 8 Masterclass

Wall Balls Tactical Rep Scheme & 3–5 Breath Rest Rule

Why do athletes lose 3 to 6 minutes on Station 8? Going unbroken early causes muscle collapse around rep 40. Pre-plan your set cadence and planned drop breaths below:

Target Total100 Reps
Recommended for Sub-1:20 Finishers

6 x 15 Reps + 10 Reps (The Competitive Standard)

Rest: 3-4 Breaths (~6s)Est. 4:00 - 4:45

The golden balance between cycle speed and muscular fatigue. High cadence on the first 45 reps, followed by disciplined 3 to 4 breath breaks.

Set Breakdown & Cumulative Progression:
Set 115 reps(15/100)
Set 215 reps(30/100)
Set 315 reps(45/100)
Set 415 reps(60/100)
Set 515 reps(75/100)
Set 615 reps(90/100)
Set 710 reps(100/100)
The Golden “3–5 Breath Drop Rule” for Race Day:When dropping the wall ball between sets, do not bend over your knees or stare at the floor. Drop the ball, let both arms hang loosely at your sides to shake out shoulder tension, take exactly 3 to 5 slow nasal breaths while standing tall, and pick the ball back up immediately. Planned, short breaks prevent systemic muscular failure.

Ready to integrate with your 8x1km running splits?

Hop back to the main HYROX Target Pace Calculator to reverse-engineer your total race day strategy.

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