Hyrox Race Time Calculator

For too long athletes have entered Hyrox events around the UK and around the world having to guess how to pace themselves and how to tackle the Hyrox workout stations. The Hybrid Athlete Club and our Hyrox Race Pace Calculator is here to fix that.

• Runners have pacing calculators
• Weightlifters have one-rep-max calculators
• Bodybuilders have calorie calculators
• Hyrox athletes… Hybrid Athlete Club brings you the ultimate race pace tool.

We've taken the guesswork out of understanding how to pace a Hyrox race. By analysing every single Hyrox finisher’s performance, we are able to piece together the average time taken to complete every element of the race.

Using your results you can not only strategize your race, but also put together a training program that will guarantee you hit your target finishing time.

The Hyrox Calculator can deliver race predictions for every Hyrox division at all of the major events worldwide. The calculator delivers for:

• Men Pro
• Men Open
• Women Pro
• Women Open
• Mixed Doubles
• Mens Doubles
• Womens Doubles

For first-time Hyrox racers the event can seem simple on paper, but it’s a unique format and characteristics. It’s unlikely you’ll have done anything like it before, making it tough to figure out a realistic target time.

We have the answer. We’ve combined two Hybrid Athlete Club tools to solve the first-timer conundrum: the Hyrox Calculator utilises parts of our running calculator under the hood.

We take your 5km time and extrapolate how long it would take you to do 15km—this approximates your total running time during a Hyrox event (1km runs between stations).

On average, the running element comprises almost exactly 50% of the total time for a Hyrox event in the UK. While the 5k/15k insight won’t give an exact performance comparison, it’s an excellent starting point to see if your ambitions match your potential.

If you’re already doing regular workouts that include some of the Hyrox movements, you might need far less time than someone newer to functional training.

If you’re a keen runner regularly hitting 5–10km runs, you could be ready to tackle the event in no time. If you’re newer to running or the Hyrox movements, here are some benchmarks to consider before signing up:

• You’re capable of running/jogging 5km without walking more than once or twice
• You can complete two minutes of body-weight walking lunges without stopping
• You can row and ski 1,000m in under six minutes each
• You can complete 100 air squats in under six minutes

If you answered yes to all of those, you could be ready for a HYROX event in as little as 8 weeks! Now it’s time to decide on a Hyrox division.

Men and Women’s Pro Division

The Pro race is TOUGH. The main difference between Open and Pro is the weights used for movements. You’ll need a strong foundation of fitness, but the jump may not be as big as you think if you already have strength in place.

Men and Women’s Singles (Open)

The Open division is entry-level for individuals. The weights are lighter than Pro, but the volume is almost identical. You’ll still need well-rounded fitness to tackle this challenge.

Doubles (Men, Women or Mixed)

In the Doubles division, the workload at workout stations is shared. You still run the full 8km, but you get rest when your partner works. It’s great for newbies and offers camaraderie and motivation—plus the chance to dig deep when it’s your turn.

Take your result from our Hyrox Race Pace Calculator and you can piece together an effective training program that combines running and functional fitness.

Identify your target times for each station and build capacity over several weeks to complete each station after a 1km run.

Better yet, speak to our coaching team and get yourself a HAC Hyrox Program. Our Hyrox Programs integrate your calculator result directly into the plan. We’ve done all the leg work and devised an effective, personalized program with your target time in mind.