How the calculator works
A HYROX race is 8 × 1 km runs, each followed by one functional station, always in the same order. Analyses of hundreds of thousands of public results show a consistent shape: about 45% of the time is running, about 47% is the stations, and about 8% is the Roxzone. The planner scales that median profile to your target time. The predictor simply adds up your own numbers.
Example: for a 1:30:00 target, the plan is about 5:25 per km running, skierg 4:51, sled push 3:07, sled pull 5:28, burpee broad jumps 5:53, row 5:10, farmers carry 2:16, sandbag lunges 5:21, wall balls 6:57, and about 7:39 in the Roxzone.
The eight stations and median times
| # | Station | Work | Median time |
|---|---|---|---|
| 1 | SkiErg | 1,000 m | 4:42 |
| 2 | Sled push | 50 m (4 × 12.5 m) | 3:01 |
| 3 | Sled pull | 50 m (4 × 12.5 m) | 5:18 |
| 4 | Burpee broad jumps | 80 m | 5:42 |
| 5 | Row | 1,000 m | 5:01 |
| 6 | Farmers carry | 200 m | 2:12 |
| 7 | Sandbag lunges | 100 m | 5:11 |
| 8 | Wall balls | 100 reps | 6:44 |
Median station times are for men and women combined. The whole median profile adds up to about 1:27:16.
HYROX weights by division
Sled weights include the sled. Doubles use the same weights as the matching category, split between two athletes.
| Division | Sled push | Sled pull | Farmers carry | Lunge sandbag | Wall ball |
|---|---|---|---|---|---|
| Open Women | 102 kg | 78 kg | 2 × 16 kg | 10 kg | 4 kg to 2.70 m |
| Open Men | 152 kg | 103 kg | 2 × 24 kg | 20 kg | 6 kg to 3.00 m |
| Pro Women | 152 kg | 103 kg | 2 × 24 kg | 20 kg | 6 kg to 2.70 m |
| Pro Men | 202 kg | 153 kg | 2 × 32 kg | 30 kg | 9 kg to 3.00 m |
All divisions do 100 wall balls. Doubles Women use Open Women weights; Doubles Men and Doubles Mixed use Open Men weights.
Median finish times by division
| Division | Median finish |
|---|---|
| Open Men | 1:27:56 |
| Open Women | 1:36:20 |
| Pro Men | 1:20:54 |
| Pro Women | 1:26:53 |
| Doubles Men | 1:16:13 |
| Doubles Mixed | 1:23:05 |
| Doubles Women | 1:28:13 |
Where most people lose time
- Wall balls and burpee broad jumps vary the most between athletes. Strength-endurance here is the biggest lever for most people.
- Going out too fast. The first run feels easy. Later runs are usually slower, so pace the first two conservatively.
- The Roxzone. Seven-plus minutes of walking between stations is common. Moving with purpose is free time.
- Strength that fades under fatigue. This is where a calisthenics base helps. See how I coach HYROX.
HYROX in Malaysia
The first HYROX race in Malaysia, HYROX Kuala Lumpur, is scheduled for December 2026 at MITEC in Kuala Lumpur. Check hyrox.com for confirmed dates and divisions before you plan your training block.
Sources
- Race format and weights: official HYROX 25/26 Singles and 26/27 Doubles rulebooks.
- Median station times and the run/station/Roxzone split: HyroxDataLab analysis of about 395,000 solo results.
- Median finish times by division: analysis of about 700,000 results from the open-source Pyrox dataset (BoxLife Magazine).