What will your HYROX finish time be?
Eight one-kilometre runs and eight stations. Tell us how you run and how you handle the sleds, the ergs and the wall balls, and we will give you a realistic finish time, a split for every segment, and the station costing you the most.
Your race
Be honest with the levels. An optimistic estimate helps nobody on race day.
Segment by segment
Your biggest station is highlighted. That is where the next ten minutes live.
Where the time is
Estimates are built from typical station and run splits at each ability level, with run pace slowed for fatigue between stations and Pro weights accounted for. Venue layout, roxzone distance, crowding and heat change real results by several minutes. Treat this as a planning number, not a prediction. HYROX is a trademark of its owner; this tool is independent and not affiliated with the event.
How a HYROX time is really made
Across our own athletes' verified results, running took 45 to 49 percent of the race, stations 44 to 47 percent, and the roxzone the rest. 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.
The estimator slows your fresh 5K pace by 7 to 45 percent depending on your level. That upper figure surprises people, but it is what we see in real splits from first-time racers, and an estimator that flatters you is worse than useless.
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?
It depends enormously on where you start, and published averages are misleading because they are drawn from fields with years of gym culture behind them. Among our own first-time racers, finishes ranged from 1:55 to well past 3:00, and every one of them was a good day. Under 2:00 is a strong debut. Under 1:30 puts you in the front half of most Open fields. Elite athletes finish under an hour. In a first race, finishing is the achievement.
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. Legs and breathing never fully reset. The estimator applies the slowdown we see in real splits, from about 7 percent for elite athletes to around 45 percent for a genuine first-timer.
How much does Pro change the time?
Heavier sleds, sandbag, kettlebells and wall ball add roughly 15 to 25 percent to the affected stations for the same athlete, and running usually suffers more afterwards. 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 the running is not shared, while each station is split between two people. Pairs also run slightly slower than they would alone, because you pace to whoever is having the harder day, so the estimator adds about 10 percent to the running and halves the station work with an allowance for handovers.
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 who has completed both HYROX Academy courses, Foundation and Level 1, and raced 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