Run + stations. We do the rest.
Type your 1km run pace and station total. Get an honest finish-time projection across all 8 runs and 8 workout stations.
44:00 running + 38:00 stations = 1:22:00 HYROX finish.
A HYROX race is 8 × 1km of running interleaved with 8 workout stations: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges, Wall Balls. Your finish time is the run total (8 × your 1km pace) plus the sum of station times.
Reference splits for amateur and elite categories at major HYROX events. Use these to estimate your station total before racing.
| Station | Pro M | Pro W | Open M | Open W |
|---|---|---|---|---|
| SkiErg (1000m) | 3:40 | 4:30 | 4:30 | 5:20 |
| Sled Push (50m) | 2:10 | 2:50 | 3:00 | 4:00 |
| Sled Pull (50m) | 2:30 | 3:15 | 3:30 | 4:30 |
| Burpee Broad Jumps (80m) | 3:30 | 4:20 | 4:30 | 5:30 |
| Rowing (1000m) | 3:15 | 3:55 | 4:00 | 4:40 |
| Farmers Carry (200m) | 1:50 | 2:30 | 2:30 | 3:15 |
| Sandbag Lunges (100m) | 4:00 | 4:55 | 5:00 | 6:00 |
| Wall Balls (100 reps) | 4:50 | 6:00 | 6:20 | 7:50 |
The math is exact — HYROX has no transitions or hidden time. The accuracy depends on your inputs. Real-race times tend to be 5-10% slower than gym practice because of fatigue accumulation across the 8 stations. Use the preset that matches your fitness as a starting point.
Time yourself on each of the 8 stations under fresh conditions, then add 5-10% for fatigue. Or pick the category preset closest to your fitness level — Open Men averages 38 minutes across all stations, Pro Men 30.
Eight stations in this order: 1000m SkiErg, 50m Sled Push, 50m Sled Pull, 80m Burpee Broad Jumps, 1000m Rowing, 200m Farmers Carry, 100m Sandbag Lunges, 100 Wall Balls. Each is preceded by 1km of running.
Open Men typically finish 1:20-1:35, Open Women 1:30-1:50. Pro Men sit in 1:00-1:15, Pro Women 1:15-1:30. Doubles and Relays are faster because each station is split.
Different beasts. HYROX is shorter (~1 hour 30) but mixes max-effort station work with running, hammering muscular endurance. A half marathon is steady aerobic effort. Many runners find HYROX harder per minute, even though the total time is less.