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HYROX race time calculator — HYROX athletes racing
Race time calculator

HYROX race time calculator

Predict your finish from a race you have done or a recent 5K, or pick a target time and get the pace and every split you need. Built from 1.2 million real HYROX results.

  • Free
  • Pace for your target time
  • Tested on 70,000 races
  • Every split
  • Every division
You race as
Find your results (optional)
Your races
Any division counts. Doubles and Pro races are converted with real athletes who raced both.
Since your last race

Every prediction is a range, not a decimal point. From a race: half land within 4.1 minutes, 8 in 10 inside the range. From a 5K the range is wider. Pace off the slower half.

an honest range beats a fake exact time

How accurate is it?

We hid 1 in 5 athletes from the model, built it on races before 1 January 2026, then predicted those athletes' 70,000 races since. The more races it knows, the closer it gets.

Earlier races knownHalf withinAverage missInside the range
One earlier race4.8 min7.0 min80%
Two4.2 min6.0 min79%
Three or more3.4 min5.0 min81%
"Same time as last race"—9.0 min—

Races in a different division count too. Doubles and Pro results are converted with athletes who raced both, and your splits keep your own strengths: stations carry about half their difference from typical into the next race.

Your 5K and your HYROX finish

Likely finish for a fresh 5K, with the range 8 in 10 athletes land in. HYROX laps run about 19% slower than 5K pace at the top of the sport and fade more for slower runners. The rest of the race is what athletes who run like that actually do.

5KHYROX lapOpen MenOpen Women
17:00 3:59/km 1:06:44
59:14–1:17:16		 1:08:14
59:58–1:16:57
19:00 4:27/km 1:14:25
1:05:17–1:26:20		 1:14:10
1:06:24–1:24:43
20:00 4:41/km 1:18:13
1:08:34–1:30:59		 1:17:36
1:08:56–1:28:54
22:00 5:09/km 1:25:56
1:15:02–1:40:20		 1:24:42
1:14:54–1:37:30
24:00 5:37/km 1:33:40
1:21:29–1:49:43		 1:31:54
1:20:56–1:46:25
26:00 6:06/km 1:41:55
1:28:09–1:59:17		 1:39:25
1:27:01–1:55:46
28:00 6:38/km 1:50:23
1:35:21–2:09:16		 1:47:25
1:33:26–2:05:07
30:00 7:13/km 1:59:11
1:42:55–2:19:40		 1:55:42
1:40:30–2:15:20
35:00 8:40/km 2:19:47
2:00:09–2:44:46		 2:18:04
1:59:05–2:41:42

Typical station splits: Open Men and Open Women

What finishers actually do at three points of the field, from the last 12 months of results. Typical finish: Open Men 1:28:42, Open Women 1:37:06.

Open Men · 200,000 finishers

SegmentTypicalTop 10%Slowest 10%
Run 14:413:575:34
SkiErg4:394:205:08
Run 24:584:076:16
Sled push3:132:414:18
Run 35:214:236:58
Sled pull5:053:567:02
Run 45:214:226:58
Burpee broad jumps5:474:108:30
Run 55:324:297:22
Row4:584:335:40
Run 65:234:237:06
Farmers carry2:151:492:57
Run 75:224:237:08
Sandbag lunges5:314:087:50
Run 85:564:418:41
Wall balls7:205:1611:21
Roxzone7:205:1711:11
Finish1:28:421:10:532:00:04

Open Women · 115,000 finishers

SegmentTypicalTop 10%Slowest 10%
Run 15:194:316:27
SkiErg5:225:005:58
Run 25:404:437:08
Sled push3:012:313:52
Run 35:584:577:38
Sled pull5:514:397:56
Run 46:004:577:45
Burpee broad jumps6:585:0710:29
Run 56:095:048:10
Row5:355:096:18
Run 66:024:587:58
Farmers carry2:222:003:02
Run 76:014:577:59
Sandbag lunges5:224:077:45
Run 86:335:169:22
Wall balls6:595:0910:57
Roxzone7:525:5511:06
Finish1:37:061:18:582:09:51

Between a top-10% and a slowest-10% Open Men finisher, the 8 km of running differs by 21:23. Outside the runs the biggest gaps are wall balls (6:04), roxzone (5:54) and burpee broad jumps (4:20). The smallest are row and SkiErg.

Questions people ask

What pace do I need for a sub-90 HYROX?
Open Men who finish in 1:30:00 run the eight 1 km laps in about 43:11 in total, 5:24 per km on average, spend 39:21 on the eight stations and 7:29 in the roxzone. Open Women at 1:30:00: 44:36 of running (5:34 per km), 38:19 on the stations, 7:06 in the roxzone. Those are real finishers' splits, not an even division of the clock.
How do I work out my splits for a target time?
Open the Plan my splits tab above, pick your division and type your target time. You get every run lap, every station and the roxzone as the athletes who finished at that time split them.
How accurate is this HYROX race predictor?
From a race you have done: we hid 1 in 5 athletes from the model, built it on races before 1 January 2026, then predicted those athletes' 70,000 races since. Half landed within 4.1 minutes of the prediction and 80 in 100 inside its range. With three or more earlier races, half landed within 3.4 minutes. Guessing "same time as last race" misses by 9.0 minutes on average; the model by 6.1. From a 5K the range is wider, because a 5K cannot see your stations.
How much slower than my 5K pace will I run in HYROX?
About 19% slower per kilometre at the top of the sport: the Elite 15's 5K bests (men 16:00, women 18:11, from a Rox Lyfe survey) against their own HYROX laps this season (3:55/km men, 4:15/km women), on Pro weights. On Open weights a 20:00 5K runner laps about 17% slower than 5K pace. Past a best lap of about 5:00/km, athletes fade more between laps: a 35:00 5K runner laps about 24% slower.
How much faster is Doubles than Open?
From athletes who raced both within six months: the same man finishes Men's Doubles about 14% quicker than Open and Mixed Doubles about 7% quicker. The same woman finishes Women's Doubles about 11% quicker and Mixed Doubles about 13% quicker. Your partner moves it either way, so a Doubles result gives a wider Open range.
How much slower is Pro than Open?
About 10% for men and 10% for women, from athletes who raced both within six months. Almost all of it is the heavier sleds, lunges and wall balls: their 8 km of running is only about 2% slower.
How much faster will my second HYROX be?
Typically 3.6% faster in the same division, and 70 in 100 athletes get faster. The third race adds about 1.8% more, and after that about 0.8% a race. The predictor builds this in: say "fitter" only if your training has moved on since.
Does the venue change my time?
A little. Comparing the same athletes across venues, most races run within 2% of the average, quicker or slower. When we know which race you did, the predictor corrects for it. We do not guess for the race you are entering: a venue's next edition barely follows its last one, because layouts change.
The RoxHype app

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