Fitness

What are the 8 Exercise Stations in HYROX?

Published

1 year ago

September 25, 2024

What are the 8 Exercise Stations in HYROX?

HYROX is a unique fitness race that combines running with functional exercises, testing both endurance and strength. Rapidly growing in popularity, HYROX is now a truly global phenomenon, with half a million athletes expected to compete, worldwide, in the 2024/25 season.

One of its defining features is the 8 workout stations, each designed to challenge different aspects of your fitness. Despite the physical demands, these stations require minimal technical skill, making HYROX a “sport for everyone” – from weekend warriors to elite competitors.

HYROX competitor, coach and commentator Greg Williams of Rox Lyfe takes us through the eight stations including descriptions of the exercises, required distances or reps, and the weights used.

After completing your initial 1km run, the SkiErg is the first station you are faced with. The requirement here is to cover a total of 1km on the Concept2 SkiErg machine. Competitors pull the handles of the SkiErg downward, mimicking the motion of ski poles. It’s a steady, controlled movement, requiring rhythm, endurance and a good technique to keep a strong pace without burning out early on in the race.

While it’s easy to look at this and assume it’s a workout primarily for the arms and shoulders, when completed efficiently, it’s very much a full body workout which also incorporates the core and lower body muscles.

HYROX competitions involve burpees, sled pushes, sandbag lunges and beyond

Following your second 1km run, it’s on to the sled push. One of the most physically demanding stations, the sled push tests your leg strength and full-body power. Participants push a weighted sled down a track, using leg drive and core engagement, to cover a total distance of 50 metres.

This station can often catch athletes out, especially if they don’t pace the station sensibly. It’s easy to tire your legs out here very early on in the race and make the remainder of the event a huge struggle. The run immediately after this station too, on tired heavy legs, can be difficult for some athletes who aren’t used to it. A mistake I personally made in my first race was not taking enough short pauses during the push and even though my time on the station itself was reasonably quick, I really struggled to run afterwards!

When training for this station, if you haven’t done a HYROX before, it’s difficult to know how it will truly feel on race day. This is because the sled you’re using, the surface you’re pushing on, the humidity in the room etc can all affect how well the sled moves. You can’t assume that a 152kg sled weight in your gym will feel the same as on race day.

Distance: 50 metres (4 x 12.5-metre pushes)

Men’s Pro / Men’s Pro Doubles: 202 kg
Women’s Pro / Women’s Pro Doubles / Men’s Open / Men’s Open Doubles / Mixed Open Doubles / Men’s Relay: 152 kg
Women’s Open / Women’s Open Doubles / Women’s Relay: 102 kg
Mixed Relay: 102 kg for Women and 152 kg for men

After your 3rd 1km run, it’s on to the sled pull, another test of strength. Competitors drag the sled backward using a rope, for a total of 50 metres. At the end of each lane, you have a small box you are able to work within which is about 1.7 metres in depth. This means that rather than the sled pull being purely an upper body exercise, you do have a small amount of space you can step back into to help move the sled. Therefore, it’s an exercise which tests the posterior chain (back, glutes, and hamstrings).

One element to be careful of on this station is technique, and rope management. The further you pull the sled the more rope starts to build up around your feet which becomes easy to trip over if you aren’t careful.

Both the sled and participant must be behind the line when you start this station. You then pull the sled the length of your lane (which is 12.5 metres in length), past the line, walk back to the other end of your lane and pull the sled back. You then need to repeat this process to make up the 50 metres. Resting at any point is fine if you need to. You will receive a penalty if you step outside of your designated area at the end of your lane.

Distance: 50 metres (4 x 12.5-metre pulls)

Men’s Pro / Men’s Pro Doubles: 153 kg
Women’s Pro / Women’s Pro Doubles / Men’s Open / Men’s Open Doubles / Mixed Open Doubles / Men’s Relay: 103 kg
Women’s Open / Women’s Open Doubles / Women’s Relay: 78 kg
Mixed Relay: 78 kg for Women and 103 kg for men

Run 4 is followed by 80 metres of burpee broad jumps (BBJ). Combining two brutal movements, burpees and broad jumps, this station challenges cardiovascular endurance and leg explosiveness.

You must start with your hands placed behind the line and your chest touching the floor. You then step or jump up, ensuring your feet don’t pass your hands, and perform a broad jump (ensuring you take off and land with parallel feet – no staggered take offs are allowed). You then drop, placing your hands no further than one foot length in front of your feet, and your chest back to the floor.

This cycle repeats until the distance is covered. It can be a brutally tough station which, if possible, you should look to maintain an efficient, steady rhythm on throughout (easier said than done!).

After your 5th 1km run, you finally get a chance to sit down! However, there’s no rest to be had as you must cover a total of 1km on the Concept2 rowing machine. The rowing machine provides a full-body cardiovascular workout that tests both endurance and muscular stamina. A good efficient technique can be very critical here and is something that many athletes get wrong (which costs them time and energy).

Appropriate pacing is important throughout HYROX, but especially so on this station. What you put into the rower doesn’t always pay you back with a significantly faster time. For example, if you row too fast, you may finish the station, say, 10 seconds quicker, but cause yourself a huge amount of fatigue for the remainder of the race.

Ida Mathilde Steensgaard competes at Hyrox Denmark 2024 in Bella Center, Copenhagen, Denmark on March 23., 2024. — Ida Mathilde Steensgaard at Hyrox Denmark

© Jesper Gronnemark/Red Bull Content Pool

The farmers carry is the 6th station in HYROX. Participants carry two heavy kettlebells, one in each hand, while walking / running as fast as possible to cover a distance of 200 metres.

You are allowed to place the kettlebells down on the floor as often as needed but obviously if you can complete the whole thing unbroken it will likely mean you save time. It’s a station that tests grip strength, shoulder stability, and core endurance, and is generally one of the quickest stations in the race.

Men’s Pro / Men’s Pro Doubles: 32 kg per hand
Women’s Pro / Women’s Pro Doubles / Men’s Open / Men’s Open Doubles / Mixed Open Doubles / Men’s Relay: 24 kg per hand
Women’s Open / Women’s Open Doubles / Women’s Relay: 16 per hand
Mixed Relay: 16 kg for Women and 24 kg for men

The penultimate station is the Sandbag Lunges. The end of the race is approaching but you’re likely extremely fatigued at this point and must now face 100 metres of walking lunges with a weighted sandbag on your back!

Athletes knee must touch the floor with every rep. It very much tests the quads and glutes, but there is also an element of strain on the arms and shoulders as you aren’t allowed to place the sandbag down on the floor at any point.

Men’s Pro / Men’s Pro Doubles: 30 kg
Women’s Pro / Women’s Pro Doubles / Men’s Open / Men’s Open Doubles / Mixed Open Doubles / Men’s Relay: 20 kg
Women’s Open / Women’s Open Doubles / Women’s Relay: 10 kg
Mixed Relay: 10 kg for Women and 20 kg for men

Jake Dearden performs at the Hyrox World Championship in Nice, France, on June 9, 2024. — Jake Dearden digging deep at the Wall Balls station

© Baptiste Fauchille/Red Bull Content Pool
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Nearly there! The final station is the wall balls. Here competitors must squat down with the ball, then explode up, throwing the ball to hit a target for a total of 100 reps. After the ball is caught, the motion is repeated. The height of the target, and the weight of the ball, differs depending on gender and division.

Proper squat form / depth, and accuracy with the ball throw (to the centre of the target), are crucial here as judges will ‘no rep’ if necessary which results in not just added time but also added fatigue.

It is very much a station that tests not just your physical abilities (challenging the legs, shoulders, and cardiovascular system all at once) but also your mental strength and concentration.

Repetitions: 100 Wall Balls

Men’s Pro / Men’s Pro Doubles: 9kg ball, 10 ft / 3.048 m target
Women’s Pro / Women’s Pro Doubles / Men’s Open / Men’s Open Doubles / Mixed Open Doubles / Men’s Relay: 6 kg ball, 9 ft / 2.743 m target
Women’s Open / Women’s Open Doubles / Women’s Relay: 4 kg ball, 9 ft / 2.743 m target
Mixed Relay: 4 kg for Women and 6 kg for men

Yes, I know I said there were 8 stations but consider this one a bonus!

There is also the Roxzone to consider – an incredibly important section of the race that often doesn’t get the attention from athletes that it perhaps deserves.

The Roxzone is the transition area between the running course and the workout stations. The size will vary by event but on average you need to cover a total of 700 metres across the duration of your race within the Roxzone. Therefore, you can’t afford to slow down more than necessary (i.e. look to maintain your running speed) or get lost in the Roxzone (looking for the workout station you’re meant to be doing) if you want to go as fast as possible.

Each of these stations presents its own unique challenge, targeting different muscle groups and testing your endurance, strength, and mental toughness. To succeed in HYROX, athletes need to master not just running but also the ability to perform these exercises efficiently, whilst under fatigue. By preparing for each station individually, you’ll build the all-around fitness needed to conquer the entire race (while having fun in the process!).

Love HYROX? Watch the highlights from the 2024 HYROX World Championships where the fittest people on the planet went head to head for free on Red Bull TV.

25 min

HYROX World Championships highlights – Nice

Discover what makes HYROX – the indoor fitness competition – a test of strength, endurance and determination.

Fitness

13 Strength-Training Moves That Taylor Swift Used to Prep for the ‘Eras Tour’

Published

7 hours ago

December 19, 2025

Press Room

13 Strength-Training Moves That Taylor Swift Used to Prep for the ‘Eras Tour’

In “The End of an Era,” Taylor Swift gives fans a behind-the-scenes look at the workout routine that helped her prepare for her “Eras Tour.”

Episode 3 of the six-part Disney+ docuseries follows Swift as she hits the gym throughout the tour, which ran for nearly two years.

Since each show lasted over three hours, Swift enlisted the help of personal trainer Kirk Myers to help her focus on endurance so she could maintain her energy throughout each concert.

“There are a lot of things that we pulled off on this tour that I’ve never even attempted on past tours. I think the longest show I ever did before was 2 hours and 15 minutes,” she said during the episode. “I never would have believed you if you would have told me we would be doing a 3.5 hour show. Now, saying that is one thing. Doing that physically is another.”

In order to dance and sing for that long, the 36-year-old had to make certain lifestyle changes.

“I really had to up my game in terms of physical training,” she said.

While reflecting on her workout routine, Swift joked that it wasn’t for the faint of heart. “I’ve never worked out this much in my life. It’s horrible,” she added.

Here are just a few of the exercises Swift focused on as part of her “Eras Tour” workout routine.

She Prioritized Strength Training

Episode 3 of the docuseries shows Swift in the gym prioritizing strength training. She can be seen doing the following moves:

Battle waves and wave slams
Ski machine
Resistance band-assisted pull-ups
Medicine ball sit-up throws
Overhead hammer slam
Assisted reverse crunch
Hanging knee raise
Medicine ball slams
Medicine ball Russian twists
Reformer plank pikes
Crossover crunch with ankle weights
Medicine ball side throws
Bosu ball squat and press

She Did Lots of Pull-Ups But Hated Them

Swift can be seen doing pull-ups assisted by a resistance band and revealed that she has a “strong dislike” for them.

“In no way do I ever apply this at any point in the show. I just want to flag that as I do every time I have to do pull-ups,” she quipped.

Swift’s personal trainer encouraged her and said she’s gotten “stronger” throughout the years while performing the exercise.

“It’s from all the pent up rage and resentment I have for them,” she joked.

She Started Training 6 Months Before the Tour Began

While reflecting on her workout routine, Swift said she started planning for the tour early on.

“Six months ahead of my first rehearsal, (I was) running on the treadmill every single day at the tempo of the songs that I was playing while singing them out loud,” she said. “You just don’t want them to see you panting.”

Swift previously spoke about her intense treadmill workout in an interview with Time.

“Every day I would run on the treadmill, singing the entire set list out loud,” she told Time. “Fast for fast songs, and a jog or a fast walk for slow songs.”

She Did a LOT of Cardio

Dancing and singing for over three hours is a killer workout, especially when you’re running around the stage all night long. In the docuseries, Swift noted that two of her songs are particularly difficult to perform.

“‘1989’ and ‘Reputation’ are very high cardio. Anything’s hard when you’re scaling a stage that goes the entire length of an NFL stadium,” she said. “I think I run like 8 miles in the show.”

Fitness

5 top-rated exercise bikes for home to stay active, burn calories, and boost fitness in 2026

Published

19 hours ago

December 19, 2025

Press Room

We are inching towards the end of 2025, and it’s time for New Year fitness resolutions. Staying active during the year-end can be tough. Cold weather, holiday celebrations, and packed schedules often push workouts to the back, leaving many feeling sluggish or stressed. But you don’t have to wait for the new year to get moving. An exercise bike offers a simple, no-excuses solution, bringing effective workouts right into your home. It eliminates travel, weather, and time barriers, making it easy to stay consistent.

No gym. No excuses. End the year fitter with a home exercise bike. (Adobe Stock)

Beyond convenience, cycling is a low-impact exercise that improves cardiovascular health, boosts mood through the release of endorphins, and helps manage holiday weight without straining the joints. Even short, daily rides can maintain energy, strengthen the heart, and support overall wellness, helping you finish the year fitter, healthier, and more active.

Why choose an exercise bike?

Exercise bikes offer a low-impact cardio that works. Here are some key reasons why an exercise bike may be better than doing no exercise at all!

Joint-friendly cardio

A report by the Scandinavian Journal of Rehabilitation Medicine Supplement states that cycling delivers an effective cardiovascular workout without the high-impact stress on knees and joints that comes with running, making it ideal for year-round use.

Metabolic boost

Regular pedalling helps keep your metabolism active, supporting calorie burn even on lighter or rest days. Consistent cycling can help maintain an energy balance and assist in managing holiday weight gain.

Mental clarity

Beyond physical benefits, cycling serves as a form of active recovery. A short ride after a long day can help reduce stress, improve focus, and boost your mood, thanks to the release of endorphins and gentle movement that relaxes both your body and mind, reports Health Shots.

Helps you keep lifestyle diseases at bay

According to a study published in the journal PLOS Medicine, cycling can help prevent diseases like heart attacks, hypertension, and type 2 diabetes, which stem from living a sedentary lifestyle. If practised regularly, cycling can even help you manage or control pre-existing lifestyle diseases as well.

5 top-rated exercise bikes for home to stay active

If low-impact, joint-friendly workouts are your goal, HT Shop Now has shortlisted 5 exercise bikes for home based on user ratings, reviews, and overall feedback. Ideal for beginners or those returning to fitness, they support knee-friendly cardio, help maintain stamina, and make home workouts convenient and effective.

The Sparnod SAB-05 Air Bike Exercise Cycle is perfect for a full-body, low-impact workout at home. Its dual-action arms and legs provide simultaneous upper and lower body engagement, while adjustable resistance allows beginners and advanced users to tailor the intensity. Ideal for anyone looking to boost stamina, burn calories, or rehabilitate joints safely, the back support provides added comfort for longer sessions.

The PowerMax Fitness BU‑201 Dual Action Air Bike stands out with its adjustable cushioned seat and moving handles, making it comfortable and versatile for users of different heights. The dual action design engages both upper and lower body for a more effective workout. Non‑slip pedals ensure secure footing, while adjustable resistance lets you tailor intensity. Ideal for home workouts, it supports up to 120 kg and enhances overall cardiovascular fitness.

Looking for an exercise bike that keeps you motivated? The Lifelong Fit Pro Spin Fitness Bike features a clear LED display, a smooth 7 kg flywheel, and adjustable resistance, allowing for fully customizable cardio workouts. Its cushioned, adjustable seat and non-slip pedals ensure comfort and stability, while supporting up to 120 kg. Perfect for home workouts, it helps track progress, burn calories, and stay consistent with daily fitness goals.

Looking for a cardio machine that’s easy on your joints? The Reach AB 110 Upright Air Bike provides a smooth, low-impact workout with adjustable resistance and both moving and stationary handles, offering varied exercise options. Its cushioned seat adds comfort for longer sessions, and the design minimises knee and joint strain. Ideal for home gym cardio, it supports up to 110 kg and helps you stay active safely.

Many users love the Cardio Max JSB HF175 Exercise Cycle for its ease of use and versatility in home workouts. The dual-action design allows you to work both your upper and lower body, while adjustable height and resistance make it suitable for all fitness levels. Easy DIY installation means you can start exercising quickly. Its sturdy build and smooth motion help users enjoy low-impact cardio sessions without straining their joints.

FAQ’s: 5 exercise bikes for home

Why choose an exercise bike for home workouts?
They offer low-impact cardio, easy accessibility, and consistent daily activity without the need for a gym.
Can exercise bikes help with weight management?
Yes. Regular cycling helps burn calories, boost metabolism, and support a healthy weight.
Are these bikes suitable for beginners?
Absolutely. Adjustable resistance and seats make them beginner-friendly and customizable.
Do exercise bikes strain joints?
No. Cycling is a low-impact activity that protects knees and joints while providing an effective workout.

Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.

Fitness

Holistic health, fitness goes to the dogs

Published

1 day ago

December 18, 2025

Press Room

Holistic health, fitness goes to the dogs

U.S. Army Spc. Matthew C. Skalisky, patrol explosive detector dog handler, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete an explosive detection training lane at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness Program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

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Back to U.S. Army Southern European Task Force, Africa

VICENZA, Italy — For the handlers of the 525th Military Working Dog Detachment, readiness isn’t just about the mission, it’s about maintaining the total health of their most trusted partners. Through the U.S. Army’s new Canine Holistic Health and Fitness program, the Vicenza-based detachment is redefining what it means to be mission ready, one paw at a time.

The Army established the K9H2F program under Army Directive 2025-16 to enhance the wellness, performance and quality of life of MWDs, Aug. 21, 2025. The directive mandates all Army MWD units to implement comprehensive health and welfare standards, aligning with Department of War and Army veterinary care policies.

Modeled after the Soldier Holistic Health and Fitness system, K9H2F takes a science-based, whole-dog approach addressing physical fitness, nutrition, behavioral health and recovery. For the 525th MWD team, that means every dog receives the same level of conditioning and care as any elite military athlete in uniform.

Unleashing potential: military working dogs benefit from new holistic health program — 1 / 2

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U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge, and Beza, a military working dog, both assigned to the 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, conduct a take-down training exercise at Caserma Ederle, Vicenza, Italy, Nov. 6, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Sgt. Michael Westendorf)
(Photo Credit: Sgt. Michael Westendorf)

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“Our dogs are tactical athletes,” said U.S. Army Staff Sgt. Payton R. May, kennel noncommissioned officer in charge assigned to 525th MWD Detachment (Vicenza), 18th Military Police Brigade. “They train hard, they work hard and they deserve the same attention to fitness, nutrition and injury prevention that we give our Soldiers. The H2F program helps us keep them in top condition so they can perform safely and effectively in any environment.”

A key component of the directive, the Partner and Wellness program, ensures handlers and their assigned MWDs relocate together during permanent changes of station, strengthening continuity and the human-K9 bond.

“When I PCS’d [permanently changed duty stations] to Italy, being able to bring my dog with me made a huge difference,” said U.S. Army Spc. Matthew C. Skalisky, a patrol explosive detector dog handler assigned to the 525th MWD Detachment. “It helps us maintain that trust and teamwork that can’t be replaced. The PAW program makes sure that bond doesn’t get broken.”

Each MWD now follows structured conditioning routines designed to build strength, endurance and agility while reducing the risk of injury. Specialized diets, recovery protocols and enrichment activities round out their regimen, ensuring each dog remains physically capable and mentally resilient.

Unleashing potential: military working dogs benefit from holistic health, fitness — 2 / 3

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U.S. Army Spc. Abigail M. Bentle, patrol drug detector dog handler, and Soyer, a military working dog, both assigned to 525th Military Working Dog Detachment (Vicenza), 18th Military Police Brigade, complete a narcotics detection training lane at Caserma Del Din, Vicenza, Italy, Nov. 5, 2025. The Canine Holistic Health and Fitness program mirrors the Soldier H2F model, promoting total health and readiness for the Army’s canine teams. (U.S. Army photo by Spc. Destiny Baker)
(Photo Credit: Spc. Destiny Baker)

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According to U.S. Army Sgt. Maj. Viridiana Lavalle, Military Working Dog program manager at Headquarters, Department of the Army, the initiative marks a major step forward in modern K9 care.

“Proactive and data-driven K9 care is essential for optimizing the performance and longevity of MWDs, directly impacting mission readiness and effectiveness,” Lavalle said. “By leveraging advanced analytics to monitor health metrics, exercise regimens and behavioral patterns, handlers can implement tailored care strategies that enhance the holistic health of MWDs.”

This strategic approach not only improves the physical capabilities of these vital assets but also supports K9 mental resilience, ensuring they are fully prepared for the demands of their critical roles.

“Ultimately, investing in comprehensive K9 care through data-driven insights enhances operational effectiveness, contributing to mission success and the overall safety of military personnel,” Lavalle said.

The holistic approach extends beyond the kennel. Handlers train alongside veterinary and behavioral specialists to better understand each dog’s unique needs, improving communication and enhancing mission effectiveness.

“The bond between handler and dog is everything,” May said. “When you have that trust, that connection, the dog performs with confidence. The H2F program helps us strengthen that bond through better training, stress management and recovery practices.”

From explosives and narcotics detection to patrol duties across Europe and Africa, the 525th’s military working dogs play a vital role in safeguarding Soldiers and installations. The K9H2F program ensures those capabilities remain sharp on every mission, in every environment.

“Investing in our dogs’ health is investing in readiness,” said U.S. Army Spc. Abigail M. Bentle, a patrol narcotics detector dog handler with the 525th MWD Detachment. “They’re not just assets, they’re teammates. When they’re healthy, confident and capable, our entire formation is stronger.”

Under the directive, the U.S. Army provost marshal general oversees program criteria and compliance, while the surgeon general of the U.S. Army coordinates implementation guidance. Commanders are required to meet new

Related Stories

Military Working Dogs: Guardians of the Night
https://www.army.mil/article/56965/military_working_dogs_guardians_of_the_night

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https://www.war.gov/Multimedia/Experience/Four-Legged-Fighters/

Fort Buchanan K9 team certification: readiness in the making
https://www.usar.army.mil/News/News-Display/Article/3813932/fort-buchanan-k9-team-certification-readiness-in-the-making/

About SETAF-AF

U.S. Army Southern European Task Force, Africa (SETAF-AF) prepares Army forces, executes crisis response, enables strategic competition and strengthens partners to achieve U.S. Army Europe and Africa and U.S. Africa Command campaign objectives.

Follow SETAF-AF on: Facebook, Twitter, Instagram, YouTube, LinkedIn & DVIDSkennel and enrichment standards within 90 days, and the policy will be incorporated into Army Regulation 190–12 within two years.

For the Soldiers and K9s of the 525th MWD Detachment, holistic fitness isn’t just a program, it’s a commitment to excellence that keeps both handlers and their four-legged partners ready for any mission.