How the HYROX calculator works
HYROX is 8 runs of 1 km, each followed by one station, from the SkiErg to 100 wall balls. Your 5 km time says a lot about the running, which is about 49% of a typical race. The calculator reads it against the finishes of people with the same 5 km.
It starts from finishers with your 5 km time
The prediction comes from RoxHype’s table of Open finishes by 5 km time, built from public HYROX results. Between 2 rows of the table the calculator draws a straight line. Below 17:00 and above 35:00 it keeps the ratio of the nearest row.
The woman already in the calculator runs 5 km in 24:00. Women with that time finish Open in about 1:32. A man with a 22:00 5 km finishes in about 1:26.
HYROX laps are slower than your 5 km pace
After a sled push your legs are not fresh, so nobody runs HYROX at 5 km pace. In RoxHype’s table, runners with a 5 km from 17:00 to 26:00 lap HYROX about 17% slower than their 5 km pace. At 35:00 the gap grows to about 24%.
The range matters more than the minute
A 5 km time cannot see your stations. So 80% of women with a 24:00 5 km finish between 1:21 and 1:46, a spread of 25 minutes. Strong stations put you near the fast end. Wall balls that fall apart put you near the slow end.
If you have raced HYROX before, choose “My last HYROX time”. Your own finish tells the calculator more than a 5 km can.
Your rank and your race plan
The rank compares your finish with Open finishers of your sex. It merges 2 large data sets: NORMA Athletics, with 265,067 results for men and 148,238 for women, and RoxHype’s 2025/26 season, with 177,264 men and 100,281 women. The example woman’s 1:32 is faster than about 60% of women in Open.
The race plan splits your finish the way other finishers at that time split theirs. RoxHype publishes how the top 10%, the typical finisher and the slowest 10% spend each segment. The calculator moves between those 3 profiles, so every plan adds up to the finish.
Where the next minutes sit
The milestone is the 5-minute mark at least a minute under your finish. Type a goal of your own and it replaces the milestone. The calculator compares the race plan at your finish with the plan at the target, and shows the 3 parts where the gap is biggest.
For the example woman, the milestone is under 1:30, 2 minutes away. The gap sits mostly in the 8 runs, 0:52; the Roxzone, 0:12; burpee broad jumps, 0:12.
Her race plan:
| Segment | Time |
|---|---|
| Run 1, 1 km | 5:05 |
| SkiErg | 5:16 |
| Run 2, 1 km | 5:24 |
| Sled push | 2:52 |
| Run 3, 1 km | 5:41 |
| Sled pull | 5:30 |
| Run 4, 1 km | 5:42 |
| Burpee broad jumps | 6:26 |
| Run 5, 1 km | 5:50 |
| Rowing | 5:28 |
| Run 6, 1 km | 5:44 |
| Farmers carry | 2:16 |
| Run 7, 1 km | 5:43 |
| Sandbag lunges | 5:01 |
| Run 8, 1 km | 6:11 |
| Wall balls | 6:28 |
| Roxzone, all 8 transitions | 7:19 |
| Finish | 1:31:54 |
Rehearse run, station, run in the gym
In Trackist you can add a run before any exercise in today’s workout, then log the station after it: the sled and carries in metres, wall balls in reps.
The HYROX race, station by station
Each station comes after a 1 km run. The weights are from the HYROX 26/27 rulebook, and the sled weights include the sled. Women throw wall balls to a 2.70 m target and men to 3 m.
| Station | Work | Open women | Open men | HYROX Pro women | HYROX Pro men |
|---|---|---|---|---|---|
| 1. SkiErg | 1000 m | – | – | – | – |
| 2. Sled push | 50 m | 102 kg | 152 kg | 152 kg | 202 kg |
| 3. Sled pull | 50 m | 78 kg | 103 kg | 103 kg | 153 kg |
| 4. Burpee broad jumps | 80 m | – | – | – | – |
| 5. Rowing | 1000 m | – | – | – | – |
| 6. Farmers carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 24 kg | 2 × 32 kg |
| 7. Sandbag lunges | 100 m | 10 kg | 20 kg | 20 kg | 30 kg |
| 8. Wall balls | 100 reps | 4 kg | 6 kg | 6 kg | 9 kg |
The 26/27 season changed penalties and standards, not weights, distances or reps. An unfinished station now means disqualification.
What a good HYROX time is
Typical means the median finisher. The table covers RoxHype’s 2025/26 season, built from 709,816 finishes.
| Division | Top 10% | Typical | Slowest 10% | Finishers |
|---|---|---|---|---|
| Open, women | 1:18:08 | 1:36:08 | 2:07:26 | 100,281 |
| Open, men | 1:10:11 | 1:27:49 | 1:57:37 | 177,264 |
| HYROX Pro, women | 1:11:04 | 1:26:40 | 1:54:59 | 16,275 |
| HYROX Pro, men | 1:05:50 | 1:20:50 | 1:47:19 | 34,403 |
| Doubles, women | 1:14:34 | 1:28:16 | 1:49:33 | 112,395 |
| Doubles, men | 1:03:40 | 1:16:16 | 1:36:02 | 106,983 |
| Doubles mixed | 1:08:26 | 1:23:06 | 1:45:29 | 122,560 |
| HYROX Pro doubles, women | 1:07:01 | 1:20:01 | 1:41:16 | 14,552 |
| HYROX Pro doubles, men | 58:45 | 1:09:49 | 1:27:28 | 24,447 |
The calculator covers Open, the biggest division. RoxHype publishes its 5 km table for Open only, so the other divisions stay out of the prediction.
What the splits teach about pacing
- Run 1 feels easy, and that is the trap. The typical man runs his 8th km about 27% slower than his first.
- Wall balls split the field most. The slowest 10% of men take 6:05 longer on them than the top 10%. Burpee broad jumps come next.
- The SkiErg barely separates anyone: 0:48 between the same 2 groups. Minutes hide in the strength stations, not the machines.
- The Roxzone, the way in and out of each station, adds about 7 to 8 minutes for a typical finisher. It counts like any other segment, so move through it briskly.
What the calculator cannot tell you
- How your stations go. Two runners with the same 5 km can finish 20 minutes apart.
- Your venue. Roxzones and run laps differ from venue to venue.
- Your age group. The data covers all ages together.
- Race day. Sleep, heat and the start you choose all move the clock.
Other calculators
To see how strong you are for your sex, age and body weight, try the strength calculator. To work out your training weights from any set, use the 1RM calculator.
Sources
- HYROX 26/27 singles rulebook, HYROX World GmbH.
- RoxHype race calculator and HYROX time benchmarks, 2025/26 season, from public HYROX results.
- NORMA Athletics HYROX benchmarks, seasons 7 and 8, from results.hyrox.com.
Trackist is not affiliated with or endorsed by HYROX. HYROX is a trademark of HYROX World GmbH.
FAQ
Questions, answered.
What is a good HYROX time?
In Open, the typical woman finishes in 1:36 and the typical man in 1:28. The top 10% finish under 1:18:08 for women and 1:10:11 for men. Your first finish is a good time whatever the clock says.
How long does a HYROX race take?
Most Open racers need 1 to 2 hours. 80% of women finish between 1:18 and 2:07, and 80% of men between 1:10 and 1:58.
How do I predict my HYROX time from my 5 km?
Use the finishes of people with your 5 km time. Women who run 5 km in 24:00 finish Open in about 1:32, and men in about 1:34. That is close to 4 times the 5 km time. 80% of them finish within a window of about 25 minutes.
How much slower are HYROX runs than my 5 km pace?
About 17% for runners with a 5 km from 17:00 to 26:00, so a 5:00 pace becomes about 5:50. Slower runners fade more: about 24% at a 35:00 5 km.
Does the calculator work for HYROX Pro or doubles?
No. The 5 km table covers Open only. The benchmark table above gives the typical times for HYROX Pro, doubles and mixed doubles.
What weights does HYROX Open use?
Women push a 102 kg sled, pull 78 kg, carry 2 × 16 kg, lunge with 10 kg and throw a 4 kg wall ball. Men push 152 kg, pull 103 kg, carry 2 × 24 kg, lunge with 20 kg and throw 6 kg. The sled weights include the sled.
How accurate is the HYROX calculator?
From a 5 km time, 80% of people with that time finish inside the range it shows, which spans about 25 minutes. From your last HYROX time, the rank is for that exact time, and the race plan shows how others at that time split it. A new venue can still move your clock by a few minutes.
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