How Hyrox pacing is calculated
Hyrox combines eight kilometers of running with eight functional stations: after every kilometer comes a station. The calculator splits the target time into three parts: runs about 50 percent, stations about 42 percent and the Roxzone, the transitions, about 8 percent. Run pace is the running share divided by eight.
If you enter your current 5K time, the calculator slows the per-kilometer pace by 20 percent because Hyrox running is done on tired legs between stations. The total time is then a prediction, not a target. The split and multipliers are SisuLift's own model and worth adjusting to your own training results.
The stations and their shares
Race order is SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jump 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and wall balls 100 reps. The calculator weights time by each station's typical duration: wall balls and burpees take the longest, the farmers carry the least.
Race weights vary by division (Open, Pro, Doubles) and affect the sled and sandbag splits in particular. See station weights and technique on the Hyrox training program page. Roxzone time is the easiest place to save minutes: move briskly in transitions and know where the stations are.
How to use the target splits
Take the run pace into compromised running workouts: for example 4 × (1 km run + station) at target pace. If the pace does not hold by the fourth round, the target time is too ambitious or the stations are eating your legs. In a first race, start slower than target and tighten toward the end.
Test individual stations at race weights and compare with the calculator's splits. If a station is clearly slower than the table, it is your training focus for the coming weeks. SisuLift's Hyrox program rotates all stations over 12 weeks.
Frequently asked questions
What is a good Hyrox time for a first-timer?
A typical first-timer total is 1:30-2:00, and a regularly training gym-goer often gets under 1:30. Enter your own 5K time into the calculator for a realistic prediction from your starting level.
How much of a Hyrox time is running?
About half. The calculator's model assumes 50 percent for runs, 42 for stations and 8 for transitions. For experienced athletes the running share is slightly higher because stations go faster, and transitions take under 5 percent.
Which stations take the most time?
Wall balls (100 reps) and the burpee broad jump (80 m) are typically the slowest, with the sled pull third. The farmers carry is the fastest. The calculator weights stations accordingly, but your own strengths and race weights change the split.
How do I prepare for my first Hyrox?
8-12 weeks with 2 runs, 1-2 station sessions at race weights and 1-2 strength sessions per week. The key is compromised running, meaning running right after a station. SisuLift's free 12-week Hyrox training program builds this for you.
Does SisuLift have a Hyrox training program?
Yes. The 12-week program covers all eight stations, compromised runs and strength work, four sessions a week. The program is free and found in the workout programs section; the app tracks weekly load and suggests weights for the station strength exercises.
See also
- 01VO2max CalculatorAerobic capacity from the Cooper test, a 2.4 km run or resting heart rate.
- 02Heart Rate Zone CalculatorMax heart rate and five zones, Karvonen formula with resting HR.
- 03Calorie Burn CalculatorHow much does the gym, a run or skiing burn? About 30 activities with MET values.
- 04Working Weight Calculator1RM or your last set turned into set weights by reps and RIR target.
Free 12-week Hyrox training program: stations, weights and technique