Who this guide is for
A good HYROX time depends on division, starting point and goals. For a first race, make a split-based plan and adjust it in training. This guide does not present estimates as averages from competition results.
The 75-, 90- and 120-minute calculations below use the same assumption model as the HYROX calculator. They illustrate time allocation, not beginner or competitive-athlete classifications.
What this page does not cover
- Official qualifying standards or World Championship qualification times: they vary by age group and season, check hyrox.com.
- Doubles and relay times: in the pairs race stations are shared, so times are not comparable to the individual race.
Continue with: HYROX training plan: 12 weeks, 4 sessions a week and HYROX stations: all 8 events and 26/27 weights.
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.
| Target | Run pace /km | Running 8 km | Stations | Roxzone |
|---|---|---|---|---|
| 1:15:00 | 4:41 | 37:30 | 31:30 | 6:00 |
| 1:30:00 | 5:38 | 45:00 | 37:48 | 7:12 |
| 2:00:00 | 7:30 | 1:00:00 | 50:24 | 9:36 |
| Station | 1:15:00 | 1:30:00 | 2:00:00 |
|---|---|---|---|
| SkiErg | 3:50 | 4:37 | 6:09 |
| Sled push | 3:27 | 4:09 | 5:32 |
| Sled pull | 4:14 | 5:04 | 6:46 |
| Burpee broad jumps | 4:37 | 5:32 | 7:23 |
| Rowing | 3:50 | 4:37 | 6:09 |
| Farmers carry | 2:18 | 2:46 | 3:41 |
| Sandbag lunges | 4:14 | 5:04 | 6:46 |
| Wall balls | 5:00 | 6:00 | 7:59 |
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.
| Station | Time |
|---|---|
| SkiErg | 5:00 |
| Sled push | 4:00 |
| Sled pull | 5:00 |
| Burpee broad jumps | 6:00 |
| Rowing | 5:00 |
| Farmers carry | 3:00 |
| Sandbag lunges | 6:00 |
| Wall balls | 7:00 |
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
How to set a target time
1. Estimate running pace between stations
Measure a controlled kilometre pace in a combination session and multiply by eight. A fresh 5 km time is only a rough input; the calculator’s 20% slowdown is an assumption, not an individually validated rule.
2. Add eight stations and Roxzone
Enter each station separately in own-times mode. Use full race-distance or repetition times. Record training loads, surface and breaks; doubling a half-station time is not reliable. Enter Roxzone separately.
3. Test the plan in training
Compare planned and actual splits. If pace falls apart, revise the target or training emphasis. Venue transitions and race fatigue can differ from training.
Where can you save time?
Start with your own splits. Identify whether time is spent running, taking long station breaks or making unplanned transitions. The same fix does not suit everyone.
Worked example: a 15-second improvement per kilometre saves 2 minutes over eight kilometres. Saving 30 seconds at four stations does the same. This is arithmetic, not a promise of achievable improvement.
Compare the same division loads and record transitions separately. Update the target as training data changes; one model’s percentages do not describe every athlete.
Sources
Free workout program by SisuLift. https://www.sisulift.app/en/workout-programs/hyrox-target-times
