Tools › HYROX split planner
HYROXYour run pace and a suggested time for each of the eight stations, for your target finish. Runs in your browser; nothing is saved or sent.
A HYROX race is eight 1 km runs, each followed by a station (HYROX). The planner first splits your target between running and stations. In a study of 11 recreational athletes (Brandt et al., 2025), running took about 51 of their median 86.5 minutes, roughly 60%. Across seven seasons of PRO and ELITE results (Rappelt et al., 2026), running was about half.
In the PRO results about 7% of race time was a separate “Roxzone” segment; the planner counts that time within your station time, so each suggested time includes a share of it and runs a little longer than the station on its own. It then divides your station time by how the top 100 PRO men and women split theirs in the latest season studied by Rappelt et al.: rowing and the SkiErg take the longest (about 16% and 15% of station time), followed by wall balls, the sled pull, lunges and burpee broad jumps, with the farmers carry shortest (about 6%). Use the suggestions as a starting point and adjust for your own strengths: if heavy sleds are hard for you, expect those stations to take a bigger share. Runs also tend to slow as the race goes on (Gutiérrez-Hellín et al., 2026). New to the race? Read how HYROX works.
General information for healthy adults, not medical advice. If you have a medical condition, are pregnant, or are new to running or lifting, build up gradually and talk to a doctor or a qualified coach before racing.