80 Metres of Controlled Chaos
The burpee broad jump station at HYROX requires you to cover 80 metres by performing a full burpee (chest to floor) followed by a standing broad jump, repeated continuously. Most athletes complete it in 40-60 reps depending on their jump distance. It is station 4 of 8, coming after the Sled Pull and directly before the 1000m Row. This station is a cardiovascular and muscular endurance test. Your heart rate will spike, your legs will burn, and your technique will degrade if you do not have a strategy. The athletes who finish fastest are not the ones who jump the furthest per rep. They are the ones who maintain a consistent rhythm with moderate-distance jumps from start to finish without breaking.
The Two Burpee Methods and Which to Choose
Method 1: Step-up (recommended for most athletes). From the bottom of the burpee (chest on the floor), step one foot forward at a time into a squat position, then stand and jump. This is slower per rep than the jump-up method but dramatically less fatiguing over 40-60 reps. The step-up method keeps your heart rate lower and preserves leg power for the jump portion. Most elite HYROX athletes, including podium finishers, use the step-up method because it is more sustainable over the full 80 metres.
Method 2: Jump-up (for very fit athletes only). From the bottom of the burpee, jump both feet forward simultaneously into a squat position, then stand and jump. This is faster per rep but significantly more demanding on the cardiovascular system and quads. If you can maintain this method for the full 80 metres without slowing down, it saves time. But most athletes who start with the jump-up method switch to step-up by the halfway point, which creates an inconsistent rhythm and costs more time than using step-up from the beginning.
The jump itself: moderate and consistent. Your broad jump distance should be sustainable, not maximal. Jumping 1.5-1.8 metres per rep consistently is faster over 80 metres than jumping 2+ metres for the first 30 metres and then barely clearing 1 metre for the rest. Find a comfortable jump distance in training, one that you can repeat 50-60 times without breaking, and commit to that distance on race day. Short, consistent jumps beat long, inconsistent ones every time.
Rules you must follow. Feet must be parallel on takeoff and landing, no staggered stance. Your chest must touch the ground on every burpee. One-foot landings or lunges forward are not counted. Dragging your feet into the jump position instead of stepping or jumping is a penalty. Know these rules before race day so you do not lose reps to no-counts.
Pacing Strategy and Training
- Pace by rhythm, not by distance. Set a consistent rhythm: down-step-up-jump, down-step-up-jump. Once you find your rhythm in the first 5 reps, maintain it for the entire 80 metres. If you feel your rhythm breaking, slow the pace slightly rather than stopping completely. A brief pause between reps is fine. A 30-second rest stop is not. Every time you stop moving, restarting costs more effort than continuing at a slower pace.
- Breathe deliberately. Exhale on the way down to the floor, inhale as you step up, exhale as you jump. Tying your breathing to the movement prevents the erratic gasping that makes this station feel harder than it needs to. If your breathing becomes chaotic, slow down for 3-4 reps while re-establishing the breathing pattern.
- Manage your heart rate for what comes next. The Row (1000m) immediately follows this station. If you finish burpee broad jumps with your heart rate at 95% max, you will waste the first 200-300m of the row recovering instead of rowing. Finishing at 85-88% max means you can transition to the row and settle into a rhythm immediately. This often means deliberately holding back 5-10% on the burpee broad jumps.
- Train the full 80 metres in practice. Many athletes train burpee broad jumps in sets of 10-20 but never do a full 80-metre effort. Race day is the wrong time to discover how the station feels at rep 40. Include at least one full 80-metre burpee broad jump effort per week in your HYROX preparation, ideally followed immediately by a 1000m row to simulate the race transition.
- Strengthen the specific movement pattern. Supplementary exercises: squat jumps (develop lower body power for the broad jump), explosive push-ups (build the push-off speed from the floor), hip flexor mobility work (improve the step-up from the floor), and core planks (maintain torso rigidity throughout the movement). Include 2-3 of these exercises in your training 2 times per week.
- Protect your feet through 80 metres of impact. Every burpee broad jump involves landing on both feet simultaneously after a horizontal jump, creating significant impact through the forefoot and arch. Over 40-60 reps, this accumulates. If you notice foot fatigue or arch soreness during training, a structured insole like the Shapes HYROX Edition helps distribute landing forces more evenly across the foot, maintaining foot mechanics through the station and into the subsequent Row and running segments.
FAQ
How many burpee broad jumps do you do at HYROX?
You must cover 80 metres of burpee broad jumps. The number of reps depends on your jump distance. Most athletes complete 40-60 reps. With a consistent 1.5m jump per rep, you will need approximately 53 reps. With a 2m jump, approximately 40 reps. Consistency matters more than distance. Choose a jump length you can sustain for the full 80 metres without breaking.
What is the fastest burpee broad jump technique for HYROX?
For most athletes, the step-up method (stepping one foot at a time from the floor) combined with consistent moderate-distance jumps (1.5-1.8m) is the fastest overall approach. The jump-up method is faster per rep but unsustainable for most athletes over 80 metres. Even elite HYROX athletes predominantly use the step-up method because it keeps heart rate manageable and preserves leg power for the jump and subsequent stations.
Should I step up or jump up from the burpee?
Step up unless you are very fit and have trained the jump-up method extensively for the full 80-metre distance. The step-up method is less fatiguing, keeps your heart rate lower, and allows a more sustainable rhythm. Athletes who start with jump-up and switch to step-up mid-station lose more time from the inconsistency than if they had used step-up from the beginning. Test both methods in training over the full 80 metres and use whichever produces a faster total time.
How do I pace burpee broad jumps at HYROX?
Establish a consistent rhythm in the first 5 reps and maintain it throughout. Use moderate jump distances (1.5-1.8m) rather than maximal jumps. Breathe deliberately: exhale down, inhale up, exhale on the jump. If you feel your rhythm breaking, slow the pace slightly rather than stopping. Aim to finish with your heart rate at 85-88% max rather than 95% max, as the 1000m Row immediately follows this station.
How do I train for HYROX burpee broad jumps?
Include one full 80-metre burpee broad jump effort per week, ideally followed by a 1000m row to simulate the race. Supplement with squat jumps (3 sets of 10), explosive push-ups (3 sets of 8-10), and hip flexor mobility work. Practise both the step-up and jump-up methods at full distance to determine which gives you a faster total time. Focus on rhythm and consistency rather than maximal jump distance.
