HYROX RACE ANALYSIS
How to predict your Hyrox finish time
Add three parts: your eight 1 km runs, your eight stations and your Roxzone time. For the runs, use the pace you hold on a run that comes after a station, multiply it by eight, then add the station times you expect and the time you spend between stations. If you train with a Hyrox plan in Complete, the Progress screen shows an estimated Hyrox time. It starts from your running pace, or from the past finish time you entered when you set up the plan, and switches to your own splits once you import a race.
What a Hyrox race is made of
A Hyrox race has eight rounds. Each round is a 1 km run followed by one workout station, which is a fixed exercise such as rowing or wall balls. The runs add up to 8 km, and the stations come in the order in the table.
The weight at five of the stations depends on your division. The table lists the eight stations in race order with the distance and the weight for each division.
| 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 |
Four terms you need
A station is one of the eight exercises between the runs. A split is the time for one part of the race, such as Run 3 or the sled push.
Compromised running means running on legs tired from the station before. Seven of the eight runs follow a station, so Run 1 is the one run that starts fresh.
The Roxzone is the zone you pass through between the run course and a station. The rulebook lists it as its own part of the course, next to the run course and the stations, and your official result shows a Roxzone time.
The sum, with a worked example
Your predicted time is the sum of your eight runs, your eight stations and your Roxzone time. The numbers in the table are invented to show the arithmetic. They are not an average, and they say nothing about what a typical athlete does.
| Part | How to get the number | Example |
|---|---|---|
| Eight runs | The pace you hold on a run after a station, times eight | 5:35 per km × 8 = 44:40 |
| Eight stations | Your time for each station at your division’s weight, added up | 4:30 + 2:30 + 3:30 + 5:00 + 4:30 + 1:30 + 4:00 + 6:00 = 31:30 |
| Roxzone | The Roxzone time from a past race, or your best guess | 4:00 |
| Predicted finish | Add the three parts | 44:40 + 31:30 + 4:00 = 1:20:10 |
Check the sum against a race you finished
Take your official result from a past race. Add your eight run splits, your eight station splits and your Roxzone time, then compare the sum with your official finish time. Your official time is the real one. Use the gap to judge how far to trust the sum.
Set your race goal from the sum. Lower one part at a time and watch the total change.
Pick your run pace and your station times
You run Run 1 on fresh legs, so a fresh 1 km time matches Run 1 and none of the other seven. Take your run pace from a kilometer you run straight after a hard station effort.
Test each station on its own at your division’s weight and at an effort you can hold for a whole race. In the race you start every station with a kilometer of running behind you, so a fresh test gives you a best case. For a closer number, run 1 km at your expected pace, do the station straight away and record that time.
If you have not raced yet, use a guess for the Roxzone and replace it with the number from your official result after your first race.
A session that measures your compromised pace
This session is in Complete’s training library. You run 1 km fresh, then 1 km after a sled push and 1 km after sandbag lunges. Hold the pace of the first kilometer on the other two if you can. Use the average pace of the last two kilometers as the run pace in your sum.
You can run it yourself and log it in the app.
| Block | What you do |
|---|---|
| Warm-up | Run: 800 m, effort 4/10. Easy build, finish with 3 strides. Single-Leg RDL: 2 sets of 6 each side, light. Prime the posterior chain and hips. |
| Main 1 of 5 | Run: 1000 m, effort 7/10. Hold target race pace fresh, this is your pace reference for the rest. |
| Main 2 of 5 | Sled Push: 50 m, race weight, effort 8/10. Even splits, do not sprint the first length. |
| Main 3 of 5 | Run: 1000 m, effort 8/10. Compromised run, hold the SAME pace as rep 1; it will feel a notch harder. That gap is the point. |
| Main 4 of 5 | Sandbag Lunges: 100 m, race weight. Full-depth steps, knee kisses the floor every rep. |
| Main 5 of 5 | Run: 1000 m, effort 8/10. Final compromised run, practice settling pace within the first 100m. |
| Cool-down | Run: 600 m, effort 3/10. Easy flush. |
A free calculator for a quick estimate
The Hyrox finish time calculator on this site does the sum for you. Enter your 5K time or a comfortable running pace, or a past Hyrox finish time, and pick your division and level. It returns an estimated total split into running, stations and Roxzone.
The calculator uses fixed station and Roxzone times built into it for each division and level. It does not use your own station times and it does not read your race results. Treat the total as a rough starting point, then replace it with the sum from your own splits. It does not save or send what you type.
What Complete does with your result
Complete analyzes your own result. Paste your results.hyrox.com link, upload a screenshot or type your times in. From a link it reads your total time, your eight run splits, your station splits, your Roxzone time and the placement HYROX prints on that page. The link must be a results.hyrox.com address, and Complete reads that one page.
On a Hyrox plan, the Progress screen shows an estimated Hyrox time. Before you import a race, it starts from the past finish time you entered when you set up the plan. If you entered none, it starts from your running pace over 8 km plus a general starting value for the stations and the Roxzone. After you import a full singles race, it builds the estimate from your own run, station and Roxzone splits and says it is calibrated to your last race. A full result has all eight run splits, every station split and a Roxzone time. Complete leaves doubles and relay results out of the estimate.
Your phone works out the estimate.
Frequently asked questions
How do I predict my Hyrox time from my training?
Add your eight race-pace runs, your eight station times and your Roxzone time. Take the run pace from a kilometer you run straight after a station, because seven of the eight race runs follow one.
What is a split in Hyrox?
A split is the time for one part of the race, such as Run 3 or the sled push. Your official result lists your eight run splits, your station splits and your Roxzone time.
What is the Roxzone?
The Roxzone is the zone you pass through between the run course and a station. The rulebook lists it as its own part of the course, and your official result shows a Roxzone time.
Can I predict my time before my first race?
Yes. Use the run pace from the compromised session on this page, your station tests and a guess for the Roxzone. Replace the guess with the number from your official result after the race.
Is there a free Hyrox finish time calculator?
Yes. The calculator on this site takes a 5K time, a comfortable running pace or a past Hyrox finish time and returns an estimated total split into running, stations and Roxzone. It uses fixed built-in station and Roxzone times, needs no account and does not save or send what you type.
How does Complete estimate my Hyrox time?
On a Hyrox plan, the Progress screen starts from the past finish time you entered when you set up the plan. If you entered none, it starts from your running pace over 8 km plus a general starting value for the stations and the Roxzone. After you import a full singles race, it uses your own run, station and Roxzone splits.
Where does Complete read my result from?
Complete reads a results.hyrox.com link you paste, a screenshot you upload or times you type in. Doubles and relay results are not used for the estimate.