HYROX RACE ANALYSIS
How to compare your Hyrox race with friends
Compare split by split: line up the eight runs, the eight stations and the Roxzone time next to your friend’s, because the total hides where each of you gains and loses. Compare in the same division, since the weights differ by division, or race the same half-length session on the same day. In Complete, a Road page shows how many of your friends are on the same Road, and competing with them is optional.
Compare the splits behind the total
A split is the time for one part of a Hyrox race, such as Run 3 or the sled push. A station is one of the eight exercises between the runs. The Roxzone is the zone you pass through between the run course and a station, and your official result shows a Roxzone time.
The numbers in the table are invented to show the arithmetic. They are not averages, and they say nothing about what a typical athlete does.
| Part | You | Your friend | Who is faster |
|---|---|---|---|
| Eight runs | 44:40 | 43:10 | Friend by 1:30 |
| Eight stations | 31:30 | 33:20 | You by 1:50 |
| Roxzone | 4:00 | 4:30 | You by 0:30 |
| Total | 1:20:10 | 1:21:00 | You by 0:50 |
Read the table
You finish 50 seconds ahead, and your friend runs 1:30 faster. You gain 1:50 at the stations and 0:30 in the Roxzone. The parts show where each of you gains time.
Pick one part to improve as your goal for the next race. In this example, your friend works on the stations, and you work on the runs.
Make the comparison fair
The weights at five stations depend on the division. Compare friends from the same division, or compare each of you with your own reference first. The table lists the stations in race order with the weight for each division.
Use the splits from each person’s official result page, which lists the eight run splits, the station splits and the Roxzone time. Compare a singles result with a singles result.
| Station, in race order | Distance | Women Open | Men Open and Women Pro | Men Pro |
|---|---|---|---|---|
| 1. SkiErg | 1,000 m | None | None | None |
| 2. Sled push | 50 m (4 × 12.5 m) | 102 kg including sled | 152 kg including sled | 202 kg including sled |
| 3. Sled pull | 50 m (4 × 12.5 m) | 78 kg including sled | 103 kg including sled | 153 kg including sled |
| 4. Burpee broad jumps | 80 m | None | None | None |
| 5. Rowing | 1,000 m | None | None | None |
| 6. Farmers carry | 200 m | 2 × 16 kg | 2 × 24 kg | 2 × 32 kg |
| 7. Sandbag lunges | 100 m | 10 kg | 20 kg | 30 kg |
| 8. Wall balls | 100 reps | 4 kg | 6 kg | 9 kg |
Race the same session on the same day
If your friends race other divisions or on other days, run the same half-length session together and compare the splits. Complete’s training library has Half Hyrox, which runs every distance at half length: eight 500 m runs and the eight stations in race order, with the wall balls last.
Agree the weights, the machines and the order before you start, and write down every split. You can run the session yourself and log it in the app.
| Block | What you do |
|---|---|
| Warm-up | Rowing (Erg): 8 min, effort 3/10. Long, easy pulls, settle in before the work starts. Run: 400 m, effort 3/10. Open the legs up, a few strides at the end. World’s Greatest Stretch: 4 reps each side. Open the hips, it’s a long morning. |
| Main 1 of 8 | Run: 500 m, effort 7/10. Race pace from the gun, patience is the whole plan. SkiErg: 500 m, effort 8/10. Station 1: even split. |
| Main 2 of 8 | Run: 500 m, effort 7/10. Sled Push: 25 m, race weight, effort 8/10. Station 2: low hips, short steps. |
| Main 3 of 8 | Run: 500 m, effort 7/10. The post-sled run, re-find the stride fast. Sled Pull: 25 m, race weight, effort 8/10. Station 3: legs, not arms. |
| Main 4 of 8 | Run: 500 m, effort 7/10. Burpee Broad Jumps: 40 m, effort 8/10. Station 4: metronome cadence; this is where races unravel. |
| Main 5 of 8 | Run: 500 m, effort 7/10. Halfway. Check the split drift. Rowing (Erg): 500 m, effort 8/10. Station 5: resist the fly-and-die opening. |
| Main 6 of 8 | Run: 500 m, effort 7/10. Farmers Carry: 100 m, race weight. Station 6: brisk, tall, no drops. |
| Main 7 of 8 | Run: 500 m, effort 7/10. Dead legs now, that’s the rehearsal. Sandbag Lunges: 50 m, race weight, effort 8/10. Station 7: knee to floor, no rushing. |
| Main 8 of 8 | Run: 500 m, effort 8/10. The last run, everything you have left minus one gear. Wall Balls: 50 reps, effort 8/10. Station 8: break plan decided before rep one (e.g. 20/15/15). Depth and target to the end. |
| Cool-down | Rowing (Erg): 8 min, effort 2/10. Easy flush, long, smooth strokes, no rush. |
What Complete shows you and your friends
A Road is a ladder of targets, such as a station time or a race time. Hyrox Roads move from your official race results. A Road page shows how many of your friends are on the same Road. A friend here is someone you follow who accepted your follow.
A Hyrox Road page shows the latest official result you imported: the placement as HYROX prints it and your eight run splits. To import a result, paste your results.hyrox.com link, upload a screenshot or type your times in.
Complete’s weekly, monthly and yearly points leaderboards can be limited to your friends, and every workout that reaches Apple Health earns points in any sport. Competing with friends is optional.
Frequently asked questions
How do I compare my Hyrox time with a friend’s?
Put your eight run splits, your eight station splits and your Roxzone times side by side, and compare each part. Compare friends in the same division, because the station weights differ by division.
What if my friend races a different division?
Compare each of you with your own reference, such as a fresh test of each station, and compare the gaps instead of the times. Or run the same half-length session at weights you agree on.
Can I compare with friends in Complete?
A Road page shows how many of your friends are on the same Road, and the points leaderboards can be limited to your friends. Competing is optional.
Which friends show up on a Road?
Anyone you follow who accepted your follow shows up in the friend count on a Road page. Athletes you do not follow count only when their profile is public.
Where do I find my splits?
Your official result page on results.hyrox.com lists your eight run splits, your station splits and your Roxzone time. Ask your friend to share their page or their numbers.