HYROX Target Time Planner
Split your target finish time into 8 runs, 8 stations and Roxzone transitions so you know how much time you have for each part of the race. If you don't have a target yet, get a starting range from your 5 km time.
How does the planner split your time?
We use published research and analyses to build your plan. We don't pull HYROX results directly to create our own dataset. Here are our starting values:
- Transitions (Roxzone) take 7% of the target time; of the remaining time, 53% is running and 47% is stations.
- The running share ranges from 51.6% to 55.0% in the sources; other calculators use values between 50.6% and 60.2%.
- Station time shares vary with your target. For targets under 1 hour 10 minutes, we use a 2026 peer-reviewed study; for targets at or above that time, we use a 2022 coaching analysis.
- Range from a 5 km time: HYROX run pace is assumed to be 10% to 25% slower than 5 km pace.
One important limitation: the performance data behind these calculations comes from Pro athletes. We don't have direct data for Open divisions, so use this breakdown as a starting point for building your own plan.
If you know how long a station takes you, enter that time and lock it. That lets you adjust the plan to your own experience.
Sources
How to use it
- Choose your division. The planner currently covers four Singles divisions: Women Open, Men Open, Women Pro and Men Pro.
- Enter your target time or start with your 5 km time. If you use your 5 km time, you'll see a target range first. Choose a time within that range to build your plan.
- Add the times you know. For example, if you know how long SkiErg takes you, enter that time. That split stays fixed, and the remaining time is shared across the other splits.
- See the times to track during your race. The “Elapsed time” column shows how much time should have passed on the race clock at the end of each split in your target plan. You can also print your plan as a race card to take with you.
FAQs
What's a good HYROX time?
There's no single time that suits everyone. Your division, experience and confidence at the stations all affect the result. Finishing the course can be a good goal for your first race; after that, you can focus on improving your own time. For a look at time ranges, see our How long does HYROX take? guide.
Why is Roxzone time calculated separately?
Finishing a run doesn't mean you're straight into the next station. Getting to the station and back to the running course takes time too, and it all counts on the race clock. These transitions are easy to overlook when planning. That's why we initially set aside 7% of your target time for the Roxzone and split the rest between running and stations. This isn't a fixed race rule for everyone; it's the planner's starting value.
Why does my 5 km time give me a range rather than one finish time?
Your 5 km time gives an idea of your running level, but it doesn't tell us how quickly you'll push a sled or how often you'll rest during Wall Ball. HYROX also puts stations between runs, so you don't start every kilometer fresh. The planner therefore offers a range based on a HYROX running pace 10–25% slower than your 5 km pace. Enter station times you know from training to make the plan your own.
Can I plan for Doubles or Relay too?
For now, the planner is for individual races, or Singles, only. Sharing the work changes times in Doubles and Relay, so we don't apply the same calculation to team races. We haven't yet found published time breakdowns we can use for those formats. You can check team division weights and distances in our HYROX division and weight selector tool.