Which Hydroxychloroquine (Hyrox) Testing Stations Are the Most Difficult, According to a Runner and Weightlifter?

Posted on June 3, 2026 by resourcefulman

Last Friday, my Lifehacker colleague Beth Skwarecki (a weightlifter) and I (a runner) completed the Hyrox race with far less training than recommended . We finished with a time of 1:36:48—and a lot of opinions about which stages nearly wore us out. Let’s take a look at our personal rankings of the nine different exercises Hyrox requires.

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How we analyze Hyrox performance

We tracked heart rate data throughout the race, which allowed us to confirm our intuitive sense of strengths and weaknesses. A high average heart rate at each measurement point means your cardiovascular system was working hard. For a runner like me, a relatively low average heart rate might indicate I was distributing my energy properly or recovering well during the run. As for Beth, her strength training allows her to handle heavier loads, but the running didn’t provide sufficient recovery.

In the paired format, we were both required to run together but could divide the work at the stations as we pleased. This meant that while working at the stations, each of us had short rest breaks while the other worked. The average heart rate at each station includes both work and rest time.

Ski rowing machine

Bet: Max 180, Average 172

This was the easiest stage for me. It’s early in the race, before you get tired, and the transitions happen quickly enough that we each ran 125 meters (or four turns). It was all over very quickly and didn’t feel particularly difficult.

What to pay attention to: technique. You need to use your hips and core to perform the movement, not just yank the ligaments with your arms. This is definitely worth practicing. I liked the cue: “Lower your chest to the floor.”

Meredith: High 185, average 160

Beth and I agree on this point. Judging by our heart rate readings, neither of us experienced a sudden spike, which places the rowing machine among the “safer” exercises.

Pushing a sleigh

Bet: High 190, Average 182

I liked this option and found it quite simple.

What to pay attention to: again, technique. You need to lean heavily toward the sled, ideally with your chin over the center post. More experienced athletes grip the front posts with their elbows, and I did the same at first. I also walked one section of the sled with my arms extended overhead, which feels very natural given my weightlifting background.

Meredith: Max 181, Avg 149

During the pre-race warm-up, I realized my grip and technique weren’t quite right—a problem that recurred throughout several stages. Beth and I discussed it and decided to stick with my training method (even if it was technically less effective) rather than try to master something new in fifteen minutes. Pushing a sled requires leg strength and brute force, and I simply don’t have enough of either. Still, I felt quite strong during this stage, and I enjoyed the movement itself.

sleigh pull

Bet: High 193, Average 179

It’s a shame we couldn’t push our feet into the floor and do it sitting down, but it was fine. It’s not too difficult or hard—you just need to find a rhythm as you walk back and forth.

What to pay attention to: proper rope handling. Don’t let the rope pile up and become a tripping hazard, and if it gets in the way of others, you’ll be fined. So, we carefully held the rope to the side of our path, letting it hang freely behind us. There was no median between us and our neighbor, so the rope was constantly in the way. Take the time to practice proper rope handling.

Meredith: High 185, average 171

I’m grateful to have coach Beth. This was the hardest part of my training, but Beth’s strategy made it much easier. For runners who think this looks like a crazy biceps workout: it doesn’t have to be. You just need to learn to engage your lower body to perform the movement.

long jumps with burpees

Bet: High 189, Average 181

It was terrible. If I could ban one station in the entire Hyrox facility, it would be those damn burpees.

Meredith: High 189, average 161

This workout was so challenging that it became fun for me. I think burpees are close enough to cardio that I was able to get into a rhythm, even if it was challenging. Burpees are widely considered one of the most daunting Hyrox stations, and the numbers back it up. Plus, it’s hard to ignore the fact that this station is in the first half of the race. Afterward, I felt completely exhausted and couldn’t stop wondering how much longer I had left.

What to focus on: control. Aim for steady, moderate-height jumps, not huge, explosive ones. Furthermore, Hyrox-style burpees aren’t something you typically see in workouts. You don’t have to do push-ups, but you do need to pay attention to the position of your arms and legs.

Rowing

Bet: High 186, Average 176

It wasn’t so bad because I’d prepared for it as an active recreational activity. I’d practiced my rowing technique, and it really paid off, as I was able to take long, smooth strokes and relax during recovery.

What to pay attention to: wisely distribute your efforts. Looking back, I realize I should have delegated most (or all?) of the rowing to Meredith, as it’s a cardio workout and I could have used a longer rest.

Meredith: Max 182, Avg 149

I trained too confidently in rowing, and on race day I paid for it. It felt like my body wasn’t responding to the signals my brain was trying to send. The results suggest I either didn’t row hard enough or was too conservative in my efforts.

What do you think at the moment?

Farmers carry

Bet: High 192, Average 187

I have excellent grip strength, so I wanted it to be easy, but kettlebell running is (again!) a cardio workout. Technique-wise, it’s very simple: keep your upper body still and shift from foot to foot as quickly as possible. If only my lungs could keep up!

What to focus on: grip strength. Many people experience grip issues at this stage. Train your grip specifically ; don’t expect random exercises like “farmer’s walks” to be enough.

Meredith: High 184, average 164

Carrying heavy weights builds up fatigue in your grip, shoulders, and legs, and it catches up with you very quickly—so I decided to give it my all and move my legs as fast as possible. As a result, I performed better here than I expected. I also liked the location of this point on the course. With only two runs and two points left to go, it was natural to give it my all here.

Sandbag lunges

Bet: High 183, Average 179

It wasn’t easy, but nowhere near as hard as burpees.

What to pay attention to: transitions. We trained the partner behind to grab the sides of the bag and tuck their head under it. This is a simple, smooth movement, but the partner in front must ensure they remain in place until the transition is complete.

Meredith: High 186, average 173

Beth and I are moving at par here, though I know this move was more challenging for me than for her. We were both working hard, and our relatively similar heart rates indicated this was one of the more leveling stations. Looking at the video, I can see my knees bending inward so much that I haven’t run all week and have been focusing solely on mobility exercises.

Wall Throw Balls

Bet: High 194, Average 187

I was glad to get to this station because the weight is light, and I have no problem squatting to the required depth, no matter how tired I am. Of course, by this point, I was completely exhausted.

Meredith: High 189, average 168

On competition day, I tried this move for the first time, and, well, it was noticeable. I looked like I was trying to shoot a free throw—another thing I honestly have no idea how to do! Thanks, Beth, for not making fun of me. I didn’t know you were allowed to have your boss watch your awkward moves.

What to pay attention to: momentum. Even the most efficient movement in this case will earn you a reprimand from the fitness instructor for “cheating” with momentum. (Beth: I’d just call it good timing! The ball should transition smoothly into a squat, which should naturally fly out of your hands as you stand up.)

So which Hyrox stations are actually the hardest?

Weightlifter ranking by exercise difficulty, from easiest to hardest:

Ski rowing machine
Rowing
Pushing a sleigh
sleigh pull
Farmers carry
Lunges
Wall Throw Balls
Running
long jumps with burpees

Meredith’s runner ranking, from easiest to hardest:

Running
Farmers carry
Ski rowing machine
Rowing
Pushing a sleigh
sleigh pull
Lunges
long jumps with burpees
Wall Throw Balls

It seems like Hyrox is designed to expose your weaknesses. If you’re a runner, the weight stations will cut you off to demonstrate your strength. If you’re a weightlifter, the 5 miles between stations will test your limits. Luckily, Beth and I always knew this. And somehow, finishing in 1:36:48 felt like exactly what you can achieve when you have someone by your side who’s strong where you’re weak.

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