HYROX time plan
Pick your running pace and level: we estimate the finish time across the eight kilometres, the eight stations and the transitions, and show where the time goes.
Your race kilometre, not your training pace
Level
Total time in and out of the stations
Estimated finish time
1:30:00
Eight runs, eight stations and the transitions added up.
| Part | Time |
|---|---|
| 8 x 1 km running | 44:00 |
| 1000 m SkiErg | 5:00 |
| 50 m Sled Push | 3:00 |
| 50 m Sled Pull | 4:00 |
| 80 m Burpee Broad Jump | 6:00 |
| 1000 m Row | 4:45 |
| 200 m Farmers Carry | 2:15 |
| 100 m Sandbag Lunges | 5:00 |
| 100 Wall Balls | 8:00 |
| Roxzone | 8:00 |
HYROX is a fixed format: 8 x 1 km of running with a station after each. Total time is three parts: running (pace x 8), the stations and the roxzone, the sum of the transitions in and out. Station times come from commonly observed values per level rather than personal bests; the sled stations vary most with floor surface and weight. The roxzone is the part most athletes underestimate: for newcomers it reaches ten minutes, as much as a full station.
These are general ranges and assume normal conditions. Trail, heat, elevation gain, wind and technical ground all make the real time longer.
Frequently asked questions
(10)
How long does a HYROX take?
Typical finish times are 55-60 minutes for elite men, 70-80 minutes at advanced level, 85-95 minutes at intermediate and 100-120 minutes for first timers. Three things decide it: running pace, the wall balls and burpees, and the minutes lost in the roxzone.
What is the roxzone and why does it matter?
The roxzone is the time spent moving between the running loop and each station. Across eight transitions it reaches 8-10 minutes for newcomers, more than a wall ball station. These are the cheapest minutes to win: know the equipment, take the right lane and do not stop to catch your breath.
Which station costs the most time?
For most people the 100 wall balls and the 80 m burpee broad jump. Wall balls come on tired legs so people break them into sets, and burpee broad jumps spike the heart rate and wreck the next run. Sled push varies most by venue: the same weight can take twice as long on a different floor.
What pace should I run in HYROX?
Expect your race kilometres to be 45-75 seconds per kilometre slower than your flat 8K pace, because station fatigue changes running that much. The classic mistake is running the first two laps at 8K pace and collapsing after the third station. Plan on the average and run the first lap 10-15 seconds slower than target.
How should I train for HYROX?
Two runs a week (one threshold, one long), two strength sessions and at least one compromised session that alternates running with stations. Learning to run on tired legs is the key adaptation; training stations on their own does not reproduce race day.
Are there HYROX races in Turkey?
Yes, the Istanbul and Izmir events are in our calendar with dates, entry links and category information kept up to date.
What weights are used in HYROX?
In the Open category men push a 152 kg sled including the sled itself and women 102 kg; farmers carry is 2x24 kg for men and 2x16 kg for women; sandbag lunges are 20 kg and 10 kg; wall balls are 6 kg to a 3 m target for men and 4 kg to 2.7 m for women. Pro raises every weight, but the wall ball target height does not change: 3 m for men, 2.7 m for women.
How do doubles and relay times differ?
In doubles two athletes run together and share each station, which lands roughly 15-25% below a singles time because you alternate on the stations. In a relay four athletes each take two runs and two stations, and totals drop to 45-60 minutes.
What should my target be for a first HYROX?
Finishing, and not panicking in the roxzone. If you want a number: someone who runs regularly and lifts twice a week usually finishes a first race in 90-105 minutes. Run the first three laps 10-15 seconds slower than target pace; that is what saves the last five.
Which is harder, HYROX or a marathon?
They are different kinds of hard: a marathon is three to five hours of one-way endurance, HYROX is 60-120 minutes of repeated high intensity. A marathon empties your legs, HYROX empties your heart rate and your grip. Runners struggle at the stations and strength athletes struggle on the runs.