Split your target time across the 8 runs, the 8 stations and the Roxzone. You get your pace per kilometre, how long each station should take and where you should be at every segment.
How to split your Hyrox target time
Knowing you want to break 1:30 does not help much halfway through the race. What you need is the pace for each kilometre and how long you can afford at each station. This calculator splits your target into the 16 Hyrox segments (8 × 1 km runs and 8 stations) plus the Roxzone, the transition corridor.
The split is based on average Open times: just over half the total running, around 40% at stations and the rest in transitions. If you are more of a runner or more of a lifter, change the profile and the split moves. Running is at an even pace, which works best for most athletes because going out fast costs you on the sleds and wall balls.
Your profile
Typical Open athlete: ~54% running, ~39% stations.
Total transition time between runs and stations. Varies a lot by venue.
Your plan, segment by segment
- Run 1 · 1 km6:056:05
- 1. SkiErg · 1000 m4:3910:43
- Run 2 · 1 km6:0516:48
- 2. Sled Push · 50 m3:3720:25
- Run 3 · 1 km6:0526:29
- 3. Sled Pull · 50 m3:0629:35
- Run 4 · 1 km6:0535:39
- 4. Burpee Broad Jumps · 80 m5:4141:20
- Run 5 · 1 km6:0547:25
- 5. Rowing · 1000 m4:0851:32
- Run 6 · 1 km6:0557:37
- 6. Farmers Carry · 200 m1:4859:25
- Run 7 · 1 km6:051:05:30
- 7. Sandbag Lunges · 100 m5:251:10:55
- Run 8 · 1 km6:051:16:59
- 8. Wall Balls · 100 reps6:431:23:42
Indicative split based on average Hyrox Open times. “Elapsed” excludes the Roxzone, so on race day you will be slightly behind that column.
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Frequently asked questions
What pace do I need for a 1:30 Hyrox?+
With a balanced split, 90 minutes means about 6:05 per kilometre of running, roughly 35 minutes for the 8 stations and around 6 minutes of Roxzone. If you are strong on stations you can run a little slower.
Which Hyrox station takes the longest?+
For most people, wall balls, followed by burpee broad jumps and sandbag lunges. The shortest are usually the farmers carry and the sled pull.
What is the Roxzone and how much time does it take?+
It is the corridor you use to enter and leave each station. Its time counts towards your total and depends a lot on the venue; in Open it is usually around 6-8% of the finish time.
Does it work for Doubles?+
Yes for the running, which you do together. At the stations you take turns, so you will usually be faster than in singles: use a more ambitious target.