How many reps 80 metres takes at your jump length
A rep is one burpee and one broad jump. The number of reps is 80 m divided by the ground each rep covers, rounded up, because your last jump has to clear the finish line. That is the whole sum, and it is worth doing before you race, because nobody can count reps for you mid-station.
| Ground per rep | 80 m divided by it | Reps, straight 80 m | Reps, 4 x 20 m |
|---|---|---|---|
| 1.3 m | 61.5 | 62 | 64 |
| 1.5 m | 53.3 | 54 | 56 |
| 1.7 m | 47.1 | 48 | 48 |
| 1.9 m | 42.1 | 43 | 44 |
| 2.1 m | 38.1 | 39 | 40 |
| 2.3 m | 34.8 | 35 | 36 |
Measure landing to landing. The rules cap the free ground you get from stepping up to your hands: hands no more than 30 cm ahead of your toes, feet no further than your fingertips. Everything past that has to come from the jump.
The last column matters. When a venue splits the 80 m into sections, each one starts again with your chest down behind its line, and one study that simulated the race in a gym laid it out as four 20 m sections. At 1.9 m a rep, 20 m divided by 1.9 is 10.5, which rounds up to 11 a section and 44 in all, one more than the straight-line figure.
Why a jump you can repeat beats your longest one
On paper the long jump wins. Going from 1.7 m to 2.1 m a rep saves nine trips to the floor. The trouble is what a maximal jump costs: a heavy landing, a pause to collect yourself, a breath standing up before the next burpee. Over the second half of the station those pauses are where the time goes, and a pause earns you no ground at all.
The jump to race is the longest one you can land balanced and go straight back down from, for all 80 m, after a run of about 1 km. For most people that is well short of their best standing broad jump. If you have to step to catch a landing, the jump was too long, and that step is also an infringement.
Find your jump in one session
- Run 1 km at race effort, then do 80 m at your longest jump. Note the reps and the time.
- Rest fifteen minutes, run 1 km again, then do 80 m at a jump about 20 cm shorter, one you are sure you can hold. Note both again.
- Whichever 80 m was faster is your starting point. Next time, do the shorter jump first and try 10 cm either side of the winner.
- Read your reps off the table above and learn the number for each section.
Rhythm, breathing and movement over 80 metres
You arrive from a run of about 1 km, so the first section feels easier than it is. Treat it as the setting for the rest: same jump, same speed down, same speed up.
- Get down in one movement. Hands down, jump both feet back and let your chest drop to the floor, rather than lowering yourself slowly like a push-up.
- Swing and hinge for the jump. Square your feet, swing your arms back as your hips sit back, then drive them forward and jump out, not up.
- One way up, every rep. Jump both feet up or step one at a time, but pick one and keep it. Using a knee is allowed, and on a long station it saves your arms.
- Put your hands in the same place every rep. Near the 30 cm limit buys a little ground each time; closer to your toes is quicker to step up to and further from a fault. Pick a spot you can hit without thinking.
- Tie your breath to the rep. Breathe out as your chest goes down, in as you come up, and add a second breath on landing once it gets hard. A planned breath replaces an unplanned stop.
- Count in tens. Knowing you are on rep 31 of 43 is easier to hold onto than an open-ended crawl down the hall.
- Land soft and go. Land with your knees bent and your weight over your feet, so the landing turns straight into the next burpee.
Training the station: jumps, burpees and the two together
Two qualities make this station cheap: a bigger maximum jump, so your race jump is a smaller share of it, and the capacity to repeat burpees without slowing down.
Jump power trains well. A meta-analysis of 26 studies found plyometric training raised vertical jump height by 4.7 to 8.7%, and a 2025 meta-analysis found a large effect on the standing long jump in the trained adults whose trials measured it (372 people, with results that varied a lot between studies), which is the broad jump by another name. The arithmetic follows: if your best standing broad jump is 2.4 m, a 1.5 m race jump (about 1.9 m a rep once you add the step up to your hands) is 63% of it; lift your best to 2.6 m and the same jump is 58%.
- Broad jumps for distance: 3 to 5 sets of 3 to 5 reps on a strength day, with full rest and a landing you hold for a second. Quality, not fatigue.
- Squats and lunges carry the jump, the stand-up and the stations either side. The strength guide has the lifts.
- Burpee broad jump intervals: rounds of 20 m at race rhythm with short rests, building over weeks to 40 m and then 80 m without a stop.
- The station in context: a 1 km run, 80 m of burpee broad jumps, then another 1 km run, now and then in a build. More sessions in HYROX workouts.
No 80 m of floor? Shuttles of 10 to 20 m are what the race gives you anyway. Start every shuttle chest down behind a line, as each section does on race day.
Open the session and tap START WORKOUT. Workout mode walks you through it one step at a time and shows the round you are in when an exercise repeats, and NEXT records the time you spent on each step. When you finish, say how hard it felt on one slider, from one to ten.
Open SPLITS on the finished session and every step is there with the time it took and the round it belonged to, so you can see whether your last round of burpee broad jumps held the pace of your first. More in Train with workout mode and Mark a workout done.
The run after it
Run 5 follows this station. In one study that simulated the race in a gym, 11 recreational athletes raced an Open course: run 5 took the longest of all eight runs, a median of 7.4 minutes against 6.8 for runs 6 and 8, the next slowest.
Read that with care. It is 11 people on one course, each racing alone, with the runs on a treadmill. At a real race, 24 Pro men at HYROX Madrid 2025 slowed progressively from run 1 to run 8, and an analysis of seven seasons of Pro and Elite results could not compare the eight runs one by one because run lengths may have varied between events. Still, the small study points one way: the burpee broad jumps are not over when you cross the finish line.
- Do not bank time in the burpees. A rushed station that leaves you walking out of the Roxzone costs more than it saved.
- Run the first few hundred metres with short, quick steps until your breathing settles, then build back to race pace.
- Train the switch. Burpee broad jumps straight into a run belong in your bricks. Compromised running has the sessions.
The faults that catch people out
Make the standard obvious to the judge. These faults creep in when you are tired:
- A chest that stops short. Late in the station a burpee becomes a half push-up. Let your chest drop all the way, then use a knee to get up.
- Hands too far ahead, or shuffled forward. Over 30 cm from your toes is a fault, and so is sliding your hands once they are down.
- Overstepping. Stepping up past your fingertips to gain ground is not allowed.
- A staggered or saving step. More than 5 cm between the fronts of your feet on take-off or landing, or a little step to keep your balance. A stagger on take-off usually means you stepped up one foot at a time and did not square your feet; a stagger or a step on landing points to a jump that was too long.
- The lines. Each section starts chest down with your hands behind the line, both feet must fully cross at the end of it, and a foot on the finish line costs another rep.
The first infringement earns a warning and each one after it 15 seconds, with no further warnings. The full penalty table, station by station, is in the rules, and the other seven stations are in the eight stations.