Hyrox Calculator

Hyrox is a fitness race of eight 1 km runs, each followed by one workout station¹. Every finish time is 8 km of running, plus 8 stations, plus your time in the Roxzone, the transition area between the run course and the stations. This calculator adds those three parts together, or works backward from a target time.

What a Hyrox Time Measures

Your finish time covers the whole race, including transitions. It reflects running endurance plus strength and muscular endurance on the stations. It is not a lab fitness score, and courses differ between events⁷.

The Formula

Finish time = (8 x average 1 km run time) + sum of the 8 station times + Roxzone time

Run split = average run time x run factor (Run 1 about 0.88, Run 8 about 1.12 for men)

Plan mode split = reference split x (target time / reference total)

The run factors and reference splits come from published results of more than 300,000 Open finishers⁵.

How This Calculator Computes Your Result

Choose Singles, Doubles or Relay, your division and, if you like, your age. In Predict mode, enter your average 1 km run time (per km or per mile), your 8 station times and your Roxzone total, or pick a level to fill them in. The "typical race pattern" makes Run 1 faster and Run 8 slower, as real racers run⁵. "Even" keeps every run the same.

In Plan mode, enter a target time. For Singles, the tool blends the top 10%, typical and slowest 10% Open splits closest to your target, then scales them to hit it exactly⁵. Doubles plans use doubles medians⁶. Relay works in Predict mode only, because no relay split data is published.

Times are rounded to the nearest second, and the splits add up exactly to your total. The race clock spreads Roxzone time evenly across the 8 stations, and in Predict mode each station shows how far you are from a typical finisher.

What Your Result Means

Your time is placed in a band using finish times from 1,028,303 results in the 2024/25 and 2025/26 seasons⁴. A time at or under the Top 25% figure puts you in the fastest quarter of your division. A time over the 75th percentile puts you in the slowest quarter. All ages:

If you enter your age, the tool uses your age band instead. Times rise with age: the Open Men median is 1:25:00 under 30 and 1:42:47 at 60 and over⁴.

Race Format and Weights

The stations run in this order: SkiErg 1,000 m, Sled Push 50 m, Sled Pull 50 m, Burpee Broad Jump 80 m, Row 1,000 m, Farmers Carry 200 m, Sandbag Lunges 100 m and Wall Balls 100 reps¹. Weights in the 2026/27 rulebook¹:

Doubles partners run every kilometer together and split the station work as they choose. Mixed doubles use the men's weights². In Relay, each of four team members runs 2 km and does 2 stations³. In Mixed relay, each station uses the weight for the sex of the athlete doing it¹⁰.

What Research Says About Hyrox Demands

In a simulated race with 11 recreational athletes, the median finish was 86.5 minutes: about 51 minutes running and 33 minutes on stations⁹. Average heart rate was 171 beats per minute, about 80% of the race was in the "very hard" heart rate zone, and average blood lactate was 6.3 mmol/L, a sign of hard, sustained effort⁹. A higher VO2 max (the most oxygen your body can use) went with faster times, while grip strength did not⁹.

In a long-term analysis of Pro and Elite results, running took about half of race time and the Roxzone 6 to 7%⁷. Running was most strongly linked to overall performance, and slower athletes lost more time on the strength stations⁷. Among the top 50 Pro men, average times fell from 71.4 to 56.5 minutes between 2018 and 2024, Run 1 was the fastest and Run 8 the slowest, and run splits became more even⁸.

Where Racers Gain and Lose Time

Open finishers at three levels⁵:

• Running is the biggest gap: about 21 minutes between top 10% and slowest 10% men⁵.

• Wall balls and burpee broad jumps are the costliest stations. For men they differ by about 6 and 4 minutes between those two levels⁵.

• The Roxzone is not free time. Typical finishers spend 7 to 8 minutes there, as long as or longer than any single station⁵.

• Run 1 is usually 11 to 12% faster than a racer's average run, and Run 8 the slowest⁵. Top racers have moved toward more even run splits over the years⁸.