Station Intervals
Wall balls, SkiErg and sled push as repeats with fixed rest.
HYROX
≈ 50 min
4 exercises
Coach's note
Technique session. Hold the same split across every rep.
The session
- 1
Warm-up Jog
800 m · 5 min · 9.3–9.9 km/h · 6:04–6:27 /km
Easy conversational jog to open a session.
- 2
Wall Balls
5 x 20 · rest 60s
75/100 wall balls. Break into planned sets before you have to.
- 3
SkiErg Intervals
5 sets · 200 m · rest 90s
Repeated SkiErg efforts to sharpen station pace.
- 4
Sled Push
6 sets · 25 m · rest 90s
50m sled push. Low body angle, short choppy steps, no stopping.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
Start Station Intervals as a session on your phone, log every set as you go, and it counts towards your personal bests. Free, no credit card.
Start this workout freeMore HYROX workouts
- Sled Combo1 km run, sled push, 1 km run, sled pull — three rounds.
- Wall Ball Finisher1 km at race pace straight into 100 wall balls, twice.
- Full Back HalfFour 1 km runs with stations 5 to 8 between them.
- Half SimulationFour 1 km runs broken by four stations, at race weight.
- Full Race SimulationAll eight runs and all eight stations in race order.