HYROX Burpee Broad Jump Technique and Pacing

By Threshold·Published Oct 2026

Good HYROX burpee broad jump technique is flat and repeatable: jump long, not high, step the feet in and out of the push-up, and make every rep the same length so you can count meters instead of guessing. Chest touches the floor every rep. The station sends heart rate up faster than any other, so a steady rhythm beats fast reps with breaks.

Where burpee broad jumps sit in HYROX

Burpee broad jumps are station 4 of eight: 80 m, counted in meters, not reps, and bodyweight in every division. The station is deceptively aerobic. The chest-to-floor burpee and the jump are both whole-body movements, and together they send heart rate to the ceiling faster than anything else in the race. Most athletes do not know their pace for it, because almost nobody trains it for distance.

It comes straight after the two sleds, so legs are already tired. The station has its own section in the stations guide, and every station is covered in race order in our guide to the eight HYROX stations.

Jump long, not high

A flat, forward jump covers more ground for the same effort than a bounding one. Height is wasted energy, and it lands harder on legs you still need for the row, the carry, the lunges and the wall balls. Think of jumping over a low puddle, not onto a box: hips travel forward, feet stay close to the floor.

A good test in training is to film a few reps from the side. If the hips rise more than they travel forward, the jump is going up instead of out. Aim for a landing that flows straight into the next drop to the floor, with no extra steps to rebalance, because every adjustment step is time spent not covering distance.

Step the feet

Step the feet in and out of the push-up rather than jumping them. Stepping keeps heart rate lower and the rhythm even, and over the full distance that difference adds up. Jumping the feet back is faster for a single rep, but it is the kind of fast that costs you later.

1. Drop to the floor, chest down.
2. Step one foot in, then the other.
3. Stand into a flat, forward jump.
4. Land softly, then go straight into the next rep.

Equal rep length

Make every rep the same length. Uneven reps (long jumps early, short ones late) are one of the two main leaks on this station, along with the recovery breaks they force. A consistent length is what lets you hold a cadence, and a cadence is what gets you to the line without stopping.

A steady 1.5 m jump that never stops beats a 2 m jump that needs a breather every ten reps. Choose the length you could repeat on tired legs, not the longest jump you can do fresh.

Chest to floor

Chest touches the floor every rep; the judge is counting. A rep that does not reach the floor is a rep you may have to repeat, which costs far more than doing it properly the first time.

Counting meters

Because the station is measured in distance, a fixed jump length turns it into a counting problem you can solve before you start. The table uses the site's own example jump lengths to show how many reps the 80 m takes at each.

Measure your own jump in training and do the same arithmetic. On race day you then know roughly how many reps are left at any point, which makes it much easier to hold a steady rhythm.

Heart rate and pacing

This is the station that spikes heart rate fastest, and the one straight after it, the row, is where good athletes recover. That is a useful frame for pacing: arrive at the rower controlled, not wrecked. The row has its own guide in our HYROX rowing technique guide.

Pace on a fixed rhythm rather than on feel. If heart rate climbs to the point where you need to stop, you are going too fast; slow the cadence a touch and keep moving. How to run the kilometer after the station on tired legs is in our guide to running on tired legs in HYROX.

Before you start the station, run through this short checklist so the rhythm is decided in advance rather than in the middle of the floor:

1. Choose your jump length and roughly how many reps it means.
2. Step the feet, do not jump them.
3. Chest to the floor on every rep.
4. Hold one cadence from the first rep to the last.
5. Arrive at the rower controlled, ready to recover.

How the app trains it

The station circuits build this one by dose: normal rounds at half race distance, then a final round that grows from half to three-quarters to the full distance as the block progresses, so your last effort of the session is a race-length piece on tired legs. There is no equipment substitute because none is needed. Threshold builds one adaptive plan from your race date, division, goal time, lifts and kit; you can see how it fits into a week in our free 8-week HYROX training plan.