Free tool
HYROX Race Time Calculator: Splits From Your Goal
Pick a goal finish time and a division, and get the race decomposed into targets you can actually train against: total and per-km run pace, a time budget for each of the 8 stations, and a Roxzone allowance. Built on typical split distributions across thousands of finishes — the same model RoxDuo uses to project race day.
Example: what a 1:30 Open race looks like
If JavaScript is off (or you just want the shape of the model), here is a 1:30:00 solo Open finish decomposed:
| Segment | Target (1:30 Open, solo) |
|---|---|
| 8 × 1 km run | 43:12 total (~5:24/km) |
| SkiErg 1000m | 4:30 |
| Sled Push | 4:57 |
| Sled Pull | 5:24 |
| Burpee Broad Jumps | 5:51 |
| Row 1000m | 4:30 |
| Farmers Carry | 2:42 |
| Sandbag Lunges | 4:57 |
| Wall Balls | 7:39 |
| Roxzone (all transitions) | 6:18 |
| Finish | 1:30:00 |
Roughly 48% of an Open race is running and ~7% disappears into the Roxzone — which is why run fitness and boring transition discipline move your finish time more than any single station PB. Wall balls carry the largest station share, and they come last: budget accordingly.
Context: where would that time place you?
| Finish | Solo | Doubles |
|---|---|---|
| 1:00 | ~top 1% of solo athletes | top ~3% of doubles pairs |
| 1:15 | strong solo Open time | top ~28% of doubles pairs |
| 1:30 | solid first solo target | around the doubles median |
How to use these splits
- Train the gaps, not the strengths. Time yourself on each station at race standard (weights per division are in the weights & standards reference) and compare against your targets. The biggest positive gap is your training priority.
- Practise the run pace under fatigue. Your target per-km pace only counts if you can hold it after sled work — that is what compromised-running sessions are for. Station-by-station technique lives on the stations index.
- Racing doubles? Your station targets assume shared work — the strategy of who takes what is the whole game. Read the doubles guide, then put real names on each split.
- First race? Sanity-check your goal against the beginner guide, and pick your event from the 2026/27 race calendar.
From splits to a plan
A target table tells you where you need to be. The RoxDuo app gets you there: an AI plan built backwards from your race date, station PB tracking against these exact targets, and the Team Sheet for doubles pairs. Built by Filippo Terzi, training for HYROX Rome 2026 on his own app.
Turn this time into a training planFAQ
How does the HYROX race time calculator work?
It splits your goal time using typical split distributions: about 48% of an Open race is running, ~7% is Roxzone transition time, and the rest is station work, weighted per station (wall balls take the biggest share). Pro and Doubles modes rescale the station shares with division multipliers.
What is a good HYROX time?
1:30 is a solid first solo target and sits around the doubles median for pairs. 1:15 is a strong solo Open time and puts a pair in the top ~28% of doubles pairs. 1:00 is elite territory: ~top 1% of solo athletes and top ~3% of doubles pairs.
What is the Roxzone and why does it get its own budget?
The Roxzone is the transition area between runs and stations. It routinely swallows several minutes of race time, so treating it as a budgeted segment — rather than ignoring it — makes every other target realistic.
Why are Doubles station splits so much faster?
In doubles both partners run every kilometre, but station work is shared — one athlete works while the other rests. The calculator models each station at 55% of the solo station time share — the exact doubles multiplier this tool uses — and gives the time saved back to running and transitions.
Are these splits official?
No — they are modeled targets from typical finish-time distributions, meant for pacing and training. Your personal splits will differ with your strength profile; a training plan should adapt to your actual PBs.
Launch access
Start together.
Finish together.
The AI training app for HYROX doubles. Be first when it hits the App Store — 3-day free trial at launch.