HYROX Station Techniques and Tips (1-4, Part 1)
BEFORE you compete in a race, make sure you are familiar with stations: this includes movement standards to avoid penalties, as well as the best techniques to reduce time, effort and fatigue. These techniques are applicable to all categories (single, double, relay), and to both training and the actual race.
Ski, 1000m
TECHNIQUE:
On the way down: reach up with your hands, push your hips back while bracing your core and lats (down the sides of your back), then using your core and a hinging motion, drive your elbows down to the floor. Snap down with your hands to finish with arms straight, hands beside your hips.
On the way up: bring your hips up and forward, and bring your hands up too. This is where you relax and take a deep breath at the top.
The cables should travel in a straight line from top to bottom, with tension.
This is more efficient than "butterfly" movements. Think straight line, rather than curve.
Don't go too far down: you shouldn't be hitting the end of the cable ("clunk" feeling). If you are doing this, you might be squatting too much rather than hinging, and wasting energy.
TIPS:
You want to maximise your power on the way down, keep all your core muscles tight so that you don't lose any energy transfer. Then recover on your way up. This should be slower than the way down; focus on staying relaxed.
Damper setting: this is preset to 5 for women, 6 for men / women pro, 7 for men pro. You are allowed to change this at any time (new rules from 2024). Bear in mind that the higher the damper setting, the harder it is to get the flywheel going again, and the more power is required. If you're a bigger or more powerful athlete, go for 7-8; if you're a smaller or more aerobically-fit athlete, go for 5-6. Try out what works best for you in training.
Strokes per minute: you should be in the range of 30-45 SPM. More powerful athletes can be at the lower end; smaller athletes can be near the higher end. Bear in mind that the higher your cadence / SPM, the more repetitions required and the more tiring it will be. Try to train at the lower end (30-40 SPM).
In the race, this is the first station, so don't go all out on this (check out my article on HYROX Pacing & Race Strategy).
2. Sled Push, 50m
TECHNIQUE:
1. Arms down the poles, or "underhand" technique: grab the bars low with your hands on the outer edge, palms facing down. The poles will be just inside of your elbows and you can get your shoulders inside. Drive forwards with your legs.
2. Bent arms, chest in technique: more straightforward, grab the bars a little higher up. This is usually less slippery in humid conditions.
3. (Straight arms: I don't recommend this for heavier weights, but it does allow you to take longer strides)
TIPS:
This is the first heavy, anaerobic effort in the race. Take strategic breaks along the way (I would suggest at least two breaks per 12.5m lap for solo racers): stay near the sled, count two to three deep breaths, then brace and start again.
Take smaller steps to keep the momentum of the sled moving. It's easier to push when it's moving than stopping and starting.
Make sure you are wearing shoes that can support the pressure and that have enough grip. Your laces should be tight to avoid your feet slipping out of the shoes.
In the race, push the entire sled across the line - don't get a penalty for this!
3. Sled Pull, 50m
TECHNIQUE:
Reach forward along the rope as far as you can, keeping the rope and your arms straight to maximise energy transfer through the rope.
Sit back and drop your hips, leaning your weight against the rope, and drive through your feet (think about doing a squat or deadlift).
Once the sled moves, lift your hips up and take steps back with your feet. Brace your core to keep a neutral spine.
When you get to the back of your box, either drop the rope or walk your hands along it to walk forwards and repeat.
TIPS:
The sled pull is mostly lower body, but it gets easier as the sled gets closer (rope gets shorter), so you can use some upper body "arm-pulling" to quickly pull it across the line at the end.
Drop the rope off to one side (still in your lane), not behind you, to avoid tripping over it.
In the race, pull the entire sled across the line, and be careful not to step on the lines of your box - don't get a penalty for this!
4. Burpee Broad Jump, 80m
TECHNIQUE:
Drop down into a push-up position, hinging your hips, reaching your hands to the floor, and step or jump back, bringing your chest to the ground.
Step or jump up to a squat, then jump forwards with two feet at the same time. Upon landing, drop back down and repeat burpee + broad jump.
TIPS:
This is one of the few explosive movements in the race, so it's important to control your breathing to keep your heart rate from shooting up.
You can either jump up or step up, but I would recommend stepping up one leg at a time as this requires less energy.
For the broad jump, stay low to maximise energy efficiency, and use your arms to propel your jump.
If you are fatigued, try smaller jumps: this means more reps, but you may be able to do them quicker.
To avoid penalties:
Always start with a burpee (hands behind the line at the start; burpee first after your doubles partner finishes their broad jump). Chest must touch the floor.
Don't place your hands more than a foot in front of your feet.
Don't take extra steps after jumping / stepping up from the burpee.
Initiate the broad jump with two feet parallel (staggered stance is not allowed).
If you need more help, reach out to me for online coaching or get in contact for more information:
