HYROX Burpee Broad Jumps Pacing Guide
Burpee broad jumps sit in the middle of the HYROX station order and combine two movement patterns, a burpee and a broad jump, into a single 80m station. Pacing it well means resisting the temptation to jump for maximum distance on every rep and instead finding a repeatable jump length that keeps your rep count, and your heart rate, under control.
Burpee Broad Jumps pacing table (per 10m)
| Target finish | Even segment split | Burpee Broad Jumps pace (per 10m) | Avg run pace |
|---|---|---|---|
| 01:00:00 | 3:45 | 0:28 | 7:30/km |
| 01:15:00 | 4:41 | 0:35 | 9:22/km |
| 01:30:00 | 5:37 | 0:42 | 11:15/km |
| 01:45:00 | 6:33 | 0:49 | 13:07/km |
Every value above is calculated from the same even-split math as the HYROX Lab calculator: total race time divided across 8 runs and 8 stations.
The pacing table below breaks the 80m distance into eight 10m segments, giving you a target time per segment based on your overall finish goal. This is more useful than a single station time because it lets you check your pacing mid-station: if you are already behind the per-10m target by segment four, you know to adjust before the deficit compounds across the full 80m.
A controlled burpee, chest to floor with a clean push-up rather than a hip-hinge cheat, followed by a broad jump of moderate rather than maximal distance, produces a more consistent per-segment time than alternating between explosive maximal jumps and recovery walks. Consistency beats occasional brilliance on this station because the aerobic cost of repeated maximal jumps is higher than most athletes expect.
This station is also where fatigue from the sled push and sled pull becomes most visible, since burpee broad jumps demand explosive hip extension from muscles that the sled work has already partially fatigued. Athletes who paced the sleds conservatively using the sled pacing tables typically hold their burpee broad jump splits much closer to target than athletes who redlined on the sleds.
Because this station combines a floor movement with a jumping movement, the transition speed between the two, how quickly you get from chest-to-floor into the jump takeoff, has an outsized effect on total time relative to jump distance itself. Practicing a fast, compact transition is usually more valuable training time than practicing longer jumps.
If your target finish time is on the faster end, for example 60 minutes, the per-10m target in the table leaves very little room for a slow transition or a short jump, which is why sub-elite HYROX athletes drill this station as a standalone conditioning piece, not just as part of full-race simulations.
Frequently Asked Questions
How far should each broad jump be during HYROX burpee broad jumps?
A moderate, repeatable jump distance that you can sustain across all 80m is more effective than maximal jumps on every rep. Aiming for consistency in jump length reduces the aerobic cost of the station compared to alternating between all-out jumps and recovery walks.
What is a legal burpee for the HYROX burpee broad jump station?
HYROX requires the chest to make contact with the floor and a full push-up style extension before standing to jump, similar to a standard burpee. Judges watch for shortened range of motion, so practicing full-depth reps in training avoids race-day penalties.
Why does this station feel harder than my burpee training would suggest?
Burpee broad jumps come after the sled push and sled pull in the HYROX station order, so you are performing an explosive movement on legs and a heart rate already fatigued by the sled work. Pacing the sleds conservatively is the most effective way to protect your burpee broad jump splits.
More station pacing guides
Read the Burpee Broad Jumps technique guide - plan your full race with the calculator