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HYROX calculator: target time and your station splits

Sum 8 km running, eight stations and Roxzone. Enter your own splits or explore target-time and 5 km assumption models.

Joonas · Updated

Starting point

For example 1:30:00 or 25:00.

Fill in the fields to see your result instantly.

Results are estimates intended for healthy adults. They do not replace advice from a doctor or dietitian.

The calculator is free and your result is not stored.

Worked examples: 75-, 90- and 120-minute targets

Fictional time targets, not race results or ability categories. Assumed shares are running 50%, stations 42% and transitions 8%. Displayed seconds are rounded, so displayed parts may have rounding differences.

Time allocation under the assumed model
TargetRun pace /kmRunning 8 kmStationsRoxzone
1:15:004:4137:3031:306:00
1:30:005:3845:0037:487:12
2:00:007:301:00:0050:249:36
Modelled station splits for the same targets
Station1:15:001:30:002:00:00
SkiErg3:504:376:09
Sled push3:274:095:32
Sled pull4:145:046:46
Burpee broad jumps4:375:327:23
Rowing3:504:376:09
Farmers carry2:182:463:41
Sandbag lunges4:145:046:46
Wall balls5:006:007:59

Fictional worked example using individual splits

Running pace 6:00 min/km, station splits below and Roxzone 7:00. This method sums the inputs without percentage shares. The times are fictional and illustrate the calculation.

Full-distance station splits in the worked example
StationTime
SkiErg5:00
Sled push4:00
Sled pull5:00
Burpee broad jumps6:00
Rowing5:00
Farmers carry3:00
Sandbag lunges6:00
Wall balls7:00

48:00 + 41:00 + 7:00 = 1:36:00 (running + stations + Roxzone).

The calculation does not predict a race result. Sled surface, division loads, fatigue and transition distances affect the outcome. The 5 km mode assumes a 20% slower kilometre pace and the same 50/42/8 shares.

Calculate your splits with the HYROX calculator · Division loads and movement rules · Beginner’s guide

The Hyrox block in the app

Take the plan into training: SisuLift builds the Hyrox block

Pick your division and race date, and SisuLift places the runs and station sessions next to your gym programme and makes the content harder week by week towards race weights.

  • Station sessions as rounds: metres and load logged per station
  • Your watch’s Hyrox session in history through Apple Health or Health Connect
  • A coach that knows your block’s week and phase
Add the Hyrox block in SisuLift→

The Hyrox block is a Premium feature and is included in the free trial.

SisuLift Program page with the Hyrox block card and Hyrox days next to the gym programme

If you also want to know how much to eat, the calorie calculator works out your calorie needs and macros for your goal.

How Hyrox pacing is calculated

Own-times mode sums running, all eight stations and Roxzone. Running time is eight times kilometre pace. Use full race-distance station times and avoid counting transitions twice.

Target-time and 5 km modes are illustrative assumption models: 50% running, 42% stations and 8% transitions. In 5 km mode, kilometre pace is multiplied by 1.2. No individual prediction accuracy is claimed.

The stations and their shares

Stations appear in race order. Season 26/27 Singles divisions perform 100 wall balls. Model station shares are calculation weights; own-times mode does not use them.

Loads depend on division. Sled surface, valid repetitions and venue transitions affect the total. The station table and its official rulebook source are linked alongside the worked examples.

How to use the target splits

Try the calculated pace in a controlled combination session. Revise the plan if it cannot be maintained after stations. The calculator does not assess technique or recovery.

Record times, loads, recoveries and surface. Update the calculator with measured data. Doubling a half-simulation time is not reliable, and gym-substitution times are not equivalent to race-equipment splits.

Frequently asked questions

What is a good first HYROX time?

There is no universal threshold. Build a target from your running pace, full-distance station times and transitions. This page’s examples are not race-result averages.

How is HYROX running pace calculated?

With own times: eight times the kilometre pace. Target mode assigns 50% of total time to running. The 5 km mode assumes a 20% slower pace; both are rough assumptions.

Can I enter every station split?

Yes. Select Own times and enter running pace, eight full-distance station splits and Roxzone. The calculator sums them without assumed shares.

Can I double a half-simulation time?

Not reliably. Fatigue, transitions and the absence of planned recovery change a full race. Use the simulation to assess technique and pacing.

Where can I find a HYROX training plan?

The free 12-week template is on SisuLift’s programme page: two strength sessions, an easy run and a combination each week. The same structure is also available directly in the app as a Hyrox block, placed next to your gym programme and updated weekly towards race weights.

See also

  1. 01VO2max CalculatorAerobic capacity from the Cooper test, a 2.4 km run or resting heart rate.
  2. 02Heart Rate Zone CalculatorMax heart rate and five zones, Karvonen formula with resting HR.
  3. 03Calorie Burn CalculatorHow much does the gym, a run or skiing burn? About 30 activities with MET values.
  4. 04Working Weight Calculator1RM or your last set turned into set weights by reps and RIR target.

Free HYROX plan: 12 weeks and 4 sessions

From calculator to practice

Take the plan into training: SisuLift builds the Hyrox block

The Hyrox block is a Premium feature and is included in the free trial.