OFFICIAL RACING PACING & WEIGHT STANDARDS
HYROX Race Time & Split Calculator
Predict your realistic HYROX finish time based on your 5K run pace, division weights, and workout station fatigue. Built for athletes in India and worldwide.
Predicted Finish Time
1h 20m 45s
Above Average Finisher (Sub-95 min)Total Running (8 x 1km)
43m 10s
Avg: 5m 24s / kmWorkout Stations (8 Total)
28m 35s
Sleds, Row, Burpees & BallsRoxzone Transitions
9m 00s
Arena navigation & waterSelect Your Exact Division:
Current 5K Run Time:24 min (4:48 / km)
Your typical road 5K or parkrun time when fresh.Roxzone (Transition) Speed:moderate (~9 min total)
Time spent walking/jogging through the arena between workout stations.Race Course & Station Splits
Official HYROX order showing simulated fatigue and division weights
Runs Stations
Run 1 (1,000m)
4m 48s
Station 1SkiErg (1,000m)
Weight: No added weight
💡 Keep stroke rate at 38–42 spm. Do not redline on station 1.
Target Time:4m 00s
Run 2 (1,000m)
4m 54s
Station 2Sled Push (50m (4x 12.5m))
Weight: 152 kg (4x 20kg + 2x 10kg + sled)
💡 Take consistent, driving marching steps. Avoid sprinting early.
Target Time:3m 00s
Run 3 (1,000m)
5m 17s
Station 3Sled Pull (50m (4x 12.5m))
Weight: 103 kg (3x 20kg + sled)
💡 Lean back into your hips and use leg drive rather than only bicep pulls.
Target Time:3m 30s
Run 4 (1,000m)
5m 31s
Station 4Burpee Broad Jumps (80m)
Weight: Bodyweight
💡 Find a rhythmic step-back cadence. Smooth jumps save your quads.
Target Time:4m 00s
Run 5 (1,000m)
5m 23s
Station 5Rowing (1,000m)
Weight: No added weight
💡 Use this station to steady your breathing before the grip-heavy stations.
Target Time:4m 05s
Run 6 (1,000m)
5m 40s
Station 6Farmers Carry (200m)
Weight: 2x 24 kg Kettlebells
💡 Shoulders pinned back, short quick strides to prevent weights swinging.
Target Time:2m 00s
Run 7 (1,000m)
5m 51s
Station 7Sandbag Lunges (100m)
Weight: 20 kg Sandbag
💡 Step with tall posture. The final run immediately after this will feel heavy.
Target Time:3m 50s
Run 8 (1,000m)
5m 46s
Station 8Wall Balls (100 Reps)
Weight: 6 kg (Target: 3.0m)
💡 Break into manageable sets of 15–20 reps with 5-second breathers.
Target Time:4m 10s
How to Train For HYROX in a Commercial Gym (India & Worldwide)
Most Indian and international commercial gyms (Cult.fit, Anytime Fitness, Gold's) do not have official HYROX-branded sleds. Here is how to practice:
Sled Push (152kg Open):Standard gym sleds weigh ~30–35kg. Load six 20kg plates onto the turf sled and push 4 lengths of 12.5m (or 2 lengths of 20m) to reach the 50m race standard.
Farmers Carry (24kg):Use two 24kg kettlebells or 25kg dumbbells. Walk four 50-meter laps without setting them down.
Sandbag Lunges (20kg):If your gym lacks a sandbag, rest a 20kg Olympic barbell or fixed pre-weighted barbell across your upper traps.
Wall Balls (6kg):Use a standard medicine ball on a gym wall target or squat rack beam marked at 10 feet (3.0 meters).
HYROX Training & Pacing FAQ
Division standards, station pacing, Roxzone transitions, and commercial gym training.
The global average HYROX finish time is approximately 1 hour 30 minutes to 1 hour 35 minutes for Open divisions. Finishing under 1 hour 20 minutes is a strong competitive time, under 1 hour 10 minutes is top tier, and under 1 hour is elite.
HYROX & Hybrid Race Prep • FitSchool Beta
Track Running Splits & Workout Stations In FitSchool
FitSchool features pre-loaded HYROX and hybrid workout timers that record your running paces, station split times, and heart rate zones automatically in one screen.