Compute your estimated total Hyrox time (8 runs + 8 stations) or find the running pace needed for your target time by category.
Total time composition
- Running (8 × 1 km)44:00
- Stations (8)26:00
- Transitions2:00
Average station times based on public data from the Open division (summing the 8 functional segments).
Hyrox is a fitness competition that combines 8 segments of 1 km running with 8 functional stations. The structure is identical at every event worldwide, which lets you compare results internationally.
Structure and categories
The 8 stations, always in this order: SkiErg (1000 m), Sled Push (50 m), Sled Pull (50 m), Burpee Broad Jumps (80 m), Rowing (1000 m), Farmers Carry (200 m), Sandbag Lunges (100 m), Wall Balls (100 reps women / 75 men). Categories: Open (accessible weights), Pro (elite weights), Doubles (pairs).
Where you gain time
40-50% of the total time is running, so that's priority #1. But SkiErg, Sled Pull and Wall Balls are where there's the most variance between athletes: efficient technique can save several minutes. Burpees and Lunges are the most cardiovascularly demanding and therefore tend to decide the podium.
Frequently asked questions
What is Hyrox?+
Hyrox is a fitness competition that combines 8 segments of 1 km running with 8 functional stations (SkiErg, sled push, sled pull, burpee broad jumps, rowing, farmers carry, sandbag lunges, wall balls). Same structure at every event.
Difference between Open, Pro and Doubles?+
Open is the entry-level category (lighter weights). Pro uses heavier loads. Doubles is paired with Pro loads. Men and women have different weights.
How do I improve my Hyrox time?+
Factor #1 is running pace (40-50% of total time). Then efficiency on technical stations like wall balls and burpees. Work zone 2 + intervals + station technique.