Is Sandbag Lunges Your
Weakest HYROX Station?
The sandbag lunges is the biggest time leak for 15% of Open Men and 13% of Open Women, compared with athletes who finished in the same time. Enter your splits to see how yours compares.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
Enter your splits (mm:ss) in race order. The example below is a typical Open Men profile with a slow sled pull, slow wall balls and a slow last run added, so you can see how leaks show up. Replace it with your own splits.
Runs in your browser. Nothing you enter is uploaded or stored.
Strongest: Roxzone (-0:09), Burpee Broad Jumps (-0:06).
| Segment | You | Peers | Diff |
|---|---|---|---|
| Run 1 | 4:30 | 4:33 | -0:03 |
| SkiErg | 4:27 | 4:28 | -0:01 |
| Run 2 | 4:39 | 4:42 | -0:03 |
| Sled Push | 2:53 | 2:55 | -0:02 |
| Run 3 | 4:59 | 5:02 | -0:03 |
| Sled Pull | 5:28 | 4:47 | +0:41 |
| Run 4 | 4:59 | 5:03 | -0:04 |
| Burpee Broad Jumps | 5:18 | 5:24 | -0:06 |
| Run 5 | 5:09 | 5:13 | -0:04 |
| RowErg | 4:46 | 4:48 | -0:02 |
| Run 6 | 5:02 | 5:06 | -0:04 |
| Farmers Carry | 2:03 | 2:04 | -0:01 |
| Run 7 | 5:02 | 5:06 | -0:04 |
| Sandbag Lunges | 5:02 | 5:07 | -0:05 |
| Run 8 | 5:52 | 5:37 | +0:15 |
| Wall Balls | 7:30 | 6:39 | +0:51 |
| Roxzone | 6:39 | 6:48 | -0:09 |
Peers are the median split of finishers within 4% of your finish time. The share slower than you uses the spread of those finishers and assumes a roughly normal shape, so it is approximate.
Keep going
Next steps
Station Times by Level
Typical time for each station at elite, advanced, intermediate and beginner level, by division.
Open toolTraining Plan
Weeks to race, level and goal in. A week-by-week plan with runs, station work and simulations out.
Open toolSimulation Workout
Pick your equipment and time. Get a scaled full, half or quarter Hyrox simulation.
Open toolWeekly Training
Running km and station volume for each week and phase, by level and race date.
Open toolHow often is sandbag lunges the weak link?
For each athlete we looked at which station was furthest above the median for their finish time. In Open Men, sandbag lunges is the fourth most common answer. "Slower than peers" is the share of athletes who were slower than the peer median on this station.
| Division | Biggest leak for | Avg. loss |
|---|---|---|
| Open Men | 15% | 1:18 |
| Open Women | 13% | 1:06 |
| Pro Men | 13% | 1:12 |
| Pro Women | 12% | 1:07 |
| Doubles Men | 14% | 0:42 |
| Doubles Women | 13% | 0:41 |
| Mixed Doubles | 15% | 0:48 |
| Pro Doubles Men | 14% | 0:46 |
| Pro Doubles Women | 12% | 0:48 |
Each row uses every result with full splits in that division (86,711 for Open Men). Doubles stations are team times.
Sandbag Lunges time to beat at your finish level
The median 100 m sandbag lunges time of Open finishers near each overall time. If yours is slower than the value for your finish time, it is costing you seconds.
| Division | 1:00:00 | 1:15:00 | 1:30:00 | 1:45:00 | 2:00:00 |
|---|---|---|---|---|---|
| Open Men | 3:16 | 4:27 | 5:32 | 6:36 | 7:38 |
| Open Women | 3:00 | 3:51 | 4:50 | 5:54 | 6:53 |
Finishers within 4% of each overall time; the column heading is the overall finish time.
How to fix a slow sandbag lunges
Take short, steady steps with a tall chest. Do lunge walks in 25 m blocks with your division sandbag weight.
- Averages by level: Sandbag Lunges times by level and division.
- Estimate your time from a benchmark: Sandbag Lunges time estimator.
- Technique and drills: Sandbag Lunges station guide.
Other stations
Methodology and sources
Peers are real finishers in your division within 4% of your finish time, from 201,757 results with full splits (2024 to 2026, 307 events). A station is a "leak" when it is the furthest above the peer median in seconds; we counted this for every finisher in each division. The averages are descriptive, not a promise of what training will deliver. RoxUpdates is independent and is not affiliated with HYROX. Full method on the weakest station finder page.
FAQ
Frequently Asked Questions
Is the sandbag lunges my weakest HYROX station?
Enter all your splits in the tool above to find out. For Open Men, 15% of athletes lose more time on the sandbag lunges than on any other station relative to finishers with the same overall time, and they lose 78 seconds on average there.
How much time can a weak sandbag lunges cost?
Among athletes for whom it is the biggest leak, the average loss against peers of the same finish time is 78 seconds in Open Men and 66 seconds in Open Women. Closing half of that gap is realistic with a few focused weeks of training.
What time should I aim for on the sandbag lunges?
Aim for the peer median at your goal finish time. For Open Men finishing around 1:30 that is 5:32; around 1:15 it is 4:27. For Open Women around 1:30 it is 4:50.
How do I train the sandbag lunges?
Take short, steady steps with a tall chest. Do lunge walks in 25 m blocks with your division sandbag weight. Test progress by repeating the full 100 m sandbag lunges every few weeks.
Keep exploring
More free Hyrox tools
Every tool runs in your browser with no signup, built on the same race data. See all tools.