Know exactly how fast to go in your HYROX race

Built from 700,000 real race results. Free, no signup.

Your race, split by split.

Your goal time

Tap the time to type your own

Your race in 3 numbers

Run each km in

5:39/km

Total running

45:10

Total at stations

44:50

Build my plan to race day

Week 1 free. Full plan $19 once.

Your race is 8 x 1 km runs, each followed by one workout. Here's how fast to go.

What you get in the Race Pack

Week 5, Build

Sample week

Mon

Threshold run

4 x 5 min at 5:05/km

Wed

Strength + sled pull focus

Strength and station work

Fri

Compromised run

1 km + wall balls x 4

Sun

Long easy run

40 min

Race day pacing card

1:30:00

Run 14:45

SkiErg 1000 m5:08

Run 25:28

Sled Push 50 m3:15

Every week until race day
Extra work on your weakest stations
Taper for the last 10 days
Race day pacing card

Start free

How it works

Pick your goal time
Get the exact split for every run and station
Get a training plan that gets you there by race day. See the plan

Build my training plan

Is your goal realistic?

Recent 5 km time

First race? Start with a goal you can hold. Everyone finishes faster the second time.

FAQ

New to HYROX?

A HYROX race is 8 runs of 1 km. After each run you do one workout station: SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges and wall balls. Most people finish in 1 to 2 hours. Knowing your target time for each part stops you from starting too fast and fading at the end.

Where do the numbers come from?

The splits are interpolated from target times by finish goal, derived from an analysis of more than 700,000 race results (hyroxdatalab.com, January 2026). Every split is scaled so the total adds up exactly to your goal.

What is the Roxzone?

The Roxzone is the transition area between the running track and each workout station. Time spent walking in, finding your lane and getting back out on the run all counts. It is shown as one total and spread evenly across the clock times.

How do I use splits on race day?

Write your clock times on your wrist or set them on your watch. Check the clock after each station. If you are ahead, hold back on the next run. If you are behind, do not sprint to catch up: steady running beats a blow up at the wall balls.

What are the division weights?

Station	Open women	Open men	Pro women	Pro men
Sled push	102 kg	152 kg	152 kg	202 kg
Sled pull	78 kg	103 kg	103 kg	153 kg
Farmers carry	2 x 16 kg	2 x 24 kg	2 x 24 kg	2 x 32 kg
Sandbag lunges	10 kg	20 kg	20 kg	30 kg
Wall ball	4 kg	6 kg	6 kg	9 kg

Wall ball target: 2.70 m for women, 3.00 m for men. Figures for the 2026/27 season, as used in HYROX-style racing; check your event rules.