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Set your finish time. Get target splits for every run and station.
1:15:00
Open, men
Target splits for a 1:15:00 Hyrox · Open, men
5:02 · Average per 1 km run, including transitions
Estimated targets, not a predicted finish. Run allocations include Roxzone transitions; they are not pure running pace.
Run
1 km
Ski ergometer
1 km
Run
1 km
Sled push
50 m · 152 kg
Run
1 km
Sled pull
50 m · 103 kg
Run
1 km
Burpee broad jump
80 m
Run
1 km
Rowing machine
1 km
Run
1 km
Kettlebell farmers carry
200 m · 2 × 24 kg
Run
1 km
Sandbag walking lunge
100 m · 20 kg
Run
1 km
Wall ball
100 reps · 6 kg
Add a plan and your 1:15:00 goal goes on its race simulation: one clock, with a target split for every run and station.
The weighted stations in each division, in kilograms. Sled weights include the sled; the farmers carry is one kettlebell in each hand.
| Station | Open | Pro | ||
|---|---|---|---|---|
| Men | Women | Men | Women | |
| Sled push50 m | 152 | 102 | 202 | 152 |
| Sled pull50 m | 103 | 78 | 153 | 103 |
| Kettlebell farmers carry200 m · per hand | 24 | 16 | 32 | 24 |
| Sandbag walking lunge100 m | 20 | 10 | 30 | 20 |
| Wall ball100 reps | 6 | 4 | 9 | 6 |
Eight 1 km runs, each followed by a station: SkiErg 1,000 m, sled push 50 m, sled pull 50 m, burpee broad jumps 80 m, rowing 1,000 m, farmers carry 200 m, sandbag lunges 100 m and 100 wall balls. That is 8 km of running, on one clock from the start to the last wall ball.
The transition area between the running track and the stations. The time you spend in it counts toward your finish, so this calculator folds it into each run split instead of leaving it out.
Both partners run every kilometre together, and the work at each station is shared however the pair chooses. Swapping often on the sleds and wall balls keeps either of you from stalling.
Not here. The splits follow your goal time, so the same goal gives the same targets in every division; the division sets the station weights.