What will your HYROX finish time be?
Eight one-kilometre runs and eight stations. Enter a recent 5K and your HYROX Conditioning Test results, and we will give you a realistic finish time with a range, where it ranks in the field, a split for every segment, and the station costing you the most.
Your race
Use real test numbers and a recent, honest 5K. An optimistic estimate helps nobody on race day.
How many metres you covered in 8 minutes on the rower and the SkiErg, and how many reps you did in 4 minutes of burpee broad jumps, reverse lunges and wall balls. Fill in what you have; one erg and one bodyweight result is enough. The test does not include sleds, so rate the push and the pull yourself below.
Not done the test yet? It takes about 35 minutes with a rower, a SkiErg and a wall ball, and any affiliated HYROX coach can run it for you. The bands used here are our own calibration from test results and are not the official HYROX Score, which lives in the Output app.
Segment by segment
Your biggest station is highlighted. That is where the next ten minutes live.
Where the time is
Station splits are anchored to percentile data from roughly 395,000 published Open and Pro solo results (Seasons 7 and 8), and finish-time rankings to a 700,000-result distribution. Run pace uses the measured leg-by-leg slowdown of real races. Pro loads, Doubles sharing and roxzone are modelled on top. Venue layout, crowding, heat and no-reps still move real results by several minutes, so treat this as a planning number with a range, not a prediction. HCT bands are our own calibration, not the official HYROX Score. HYROX is a trademark of its owner; this tool is independent and not affiliated with the event.
How a HYROX time is really made
A typical Open finisher spends roughly 40 to 45 percent of the race running, 45 to 50 percent on stations, and the rest in the roxzone, walking between them. Most first-timers assume the run is where the time is. It is not. Runners lose their race on the sleds and the wall balls, and strong athletes lose it by running the first kilometre like a 5K and paying for it from station five onwards.
Across hundreds of thousands of results the pattern is the same at every level: run 1 is close to fresh 5K pace, run 2 is about 6 percent slower, runs 3 to 7 sit 15 to 20 percent slower after the sleds, and run 8 after the lunges is about a third slower. The estimator applies that measured shape to your 5K pace rather than a single flat slowdown.
The eight stations, in order
- SkiErg1,000 m. Long pulls, hips driving. Do not sprint the first 200 m.
- Sled push50 m in 12.5 m lengths. Low hips, short steps, keep the sled moving. The most feared station and the most technique-dependent.
- Sled pull50 m. Stay inside the box, hand over hand, use your legs and lean.
- Burpee broad jump80 m. Steady rhythm beats big jumps. Most people go out too fast here.
- Rowing1,000 m. Recover your breathing. Damper 5 to 7, long strokes, low rate.
- Farmers carry200 m. Grip and posture. Do not put the kettlebells down.
- Sandbag lunges100 m. Knee touches the ground every rep. Small, steady steps.
- Wall balls100 reps. Break them early into planned sets. Missed reps cost more than rest.
Station guides for all eight, with standards and common no-reps, are on the Fitness Bootcamp blog.
Common questions
What is a good HYROX time for a first race?
Most first-timers in Open finish between 1:30 and 1:50. Under 1:30 is a strong debut. Under 1:15 puts you near the front of most Open fields. Elite athletes finish under an hour.
Why is my estimated run time slower than my 5K?
Because you are running one kilometre eight times with a sled, an erg or a hundred wall balls between them. Real splits show run 1 near 5K pace, runs 3 to 7 about 15 to 20 percent slower and run 8 about a third slower, and the shape is similar for elite and recreational athletes. The estimator applies that leg-by-leg pattern to your pace.
How much does Pro change the time?
Heavier sleds, sandbag, kettlebells and wall ball add roughly 20 to 30 percent to the affected stations for the same athlete, with running a few percent slower afterwards. Across the field that works out at around 8 to 12 minutes for the same fitness. Choose Pro when you are already comfortable in Open, not as a first race.
How is Doubles estimated?
You both run every kilometre together, so running time is unchanged, while each station is shared. The estimator takes about 40 percent off each station with a handover allowance, which is where published Doubles results sit relative to solo. Enter the stronger runner's 5K time if you will run at their pace, otherwise the slower one's. Rankings use the Doubles field for your pairing.
What is the HYROX Conditioning Test, and where do I do it?
It is the official HYROX benchmark test run by affiliated coaches through the Output app: 8 minutes maximum distance on the rower, 4 minutes of burpee broad jumps straight into 4 minutes of reverse lunges, 8 minutes on the SkiErg, and 4 minutes of wall balls, with 2 minutes rest between stations, plus your recent 5K time. Fitness Bootcamp runs it at the HYROX camp and on request. The estimator reads your metres and reps from it. The test does not include sleds, so rate those yourself. The bands we use are our own calibration, not the official HYROX Score.
Where should I focus my training?
Look at the highlighted station in your result. If sleds or lunges dominate, build leg strength and technique under fatigue. If the ergs dominate, build aerobic capacity. If running is more than half your time, add compromised running: intervals straight after station work.
Coached by someone who races it
Niraj Kumar Borah is an affiliated HYROX Performance Coach and HYROX Academy Level 1 certified, and completed HYROX Bengaluru 2026 in Men's Doubles. The residential HYROX camp puts you in the mountains with structured training, cooked vegetarian meals, recovery and a coach beside you, built around your target race. If you want your real numbers first, the online HYROX assessment tests you station by station.
See the HYROX residential campOr talk to us on WhatsApp first