Hyrox Race Time Calculator
Discover your optimal race strategy with our HYROX Race Time Calculator!
Harnessing data from thousands of athletes, we average their times to give you a clear benchmark for your race day performance. Our tailored training program then integrates these specific timings to enhance your preparation.
How to achieve your Hyrox target time
Average 1km Time
This is the equivalent to running:
5km in:
00:00
10km in:
00:00
#1
1000m SkiErg
#2
50m Sled Push
#3
50m Sled Pull
#4
80m Burpee Broad Jumps
#5
1000m row
#6
200m farmers carry
#7
100m sandbag lunge
#8
75 or 100 Wall Balls
Time in the RoxZone
Get race ready with a personalised Hyrox Program
- HAC Hyrox ProgramView Program
- HYROX BIRMINGHAM 2024 PEAK PERFORMANCE PROGRAMView Program
- 8 Week Individual Hyrox Peak ProgramView Program
- 8 Week Doubles Hyrox Peak ProgramView Program
Transformational!
Completed a full 12 week Hyrox programme (with a partner who was a very strong runner) and went from dreading the run to making huge progress and e...
Transformational!
Completed a full 12 week Hyrox programme (with a partner who was a very strong runner) and went from dreading the run to making huge progress and ended up really enjoying it. Very well thought out programme that balanced areas to improve with my stronger points to get me to a well-rounded position for the race. Ended up beating our target time by 2 minutes, which definitely wouldn’t have been possible without HAC’s help!
I can’t put into words just how much…
I can’t put into words just how much James has helped me with my fitness. I feel unbelievably fitter than 12 months ago. I couldn’t squat or barbel...
I can’t put into words just how much…
I can’t put into words just how much James has helped me with my fitness. I feel unbelievably fitter than 12 months ago. I couldn’t squat or barbell with any technique. My running was boring and stagnant. My fitness was inefficient. James set me programmes that enabled me to complete an individual HYROX, doubles HYROX and other competitions. I had no motivation or goals and he helped me accomplish things I never thought possible. On race days, he gave the best advice. I would never have done the things I have this year without his help. It’s shown me that anyone can do anything with the right help. Thank you james.
Hybrid athlete program as you expect but a whole lot more
Ive been getting programs and coaching off HAC and James for just under a year and they are perfect for me, any programs I get and I’m either not s...
Hybrid athlete program as you expect but a whole lot more
Ive been getting programs and coaching off HAC and James for just under a year and they are perfect for me, any programs I get and I’m either not sure about or just want something different, he gets to work and really personalise it to make it more tailored and enjoyable.The programming speaks for it self as I had a massive improvement in my running at the back end of last year getting pb’s and even a few Spartan race wins. I am currently on the hybrid athlete program but have also added some of the running program on as an extra.I can’t wait to see what I can do next year on the program! Can’t speak highly enough, I even get kind feed back on there social media from people iv never met, some what like a community feeling.
Revolutionising Hyrox Fitness Racing
For too long athletes have entered Hyrox events around the UK and spent their days guessing how to pace themselves, guessing how to tackle the workout stations. The Hybrid Athlete Club is here to bring an end to those days!
Runners have pacing calculators
Weightlifters have one rep max calculators
Bodybuilders have calorie calculators
Hyrox athletes… Hybrid Athlete Club brings you…
The HAC Hryox Calculator
We took a very deep dive into the Hyrox archives and dissected nearly 10,000 performances at UK Hyrox events in the 22/23 season. Within those performances laid the perfect race for strategy for every one of you reading this.
How do you pace a Hyrox Race?
Many have tried to answer this with logical thinking, but the Hybrid Athlete Club took things one step further. By analysing every single Hyrox finisher’s performance at each UK Hyrox event in 2022/23 we were able to piece together the average time taken to complete every element of the Fitness 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.
HAC Hyrox can be used by everyone!
The Hyrox Calculator can deliver race predictions for every Hyrox division at every UK location in 2022/23 – London, Manchester, Birmingham and Glasgow. The calculator delivers for:
- Men Pro
- Men Open
- Women Pro
- Women Open
- Mixed Doubles
- Mens Doubles
- Womens Doubles
More locations and the 23/24 season coming soon!
Hyrox for beginners
For the first time Hyrox racers the event can seem simple on paper, but it’s a unique event in it’s format and characteristics. It’s unlikely you’ll have never done anything like it! That makes figuring out a target time tough.
We have the answer
We’ve combined two Hybrid Athlete Club tools to help solves the first timer conundrum – HAC The Hyrox Calculator utilises the HAC Running Calculator.
Using our running calculator we take the time in which you need to complete each 1km run at Hyrox, and precisely predict how long it would take you to complete a 5km and 10km run with a relative effort. Enter a time for Hyrox and see how reasonable the 5km and 10km time looks.
On average the running element makes up almost exactly 50% of the total time an athlete takes to complete a Hyrox event in the UK. So whilst the 5k/10k insight wont give you an exact comparison of performance, it’s a very good starting point in determining whether you ambitions match your potential.
How to train for Hyrox
STARTING POINT MATTERS
If you’re already doing regular workouts that include some of the Hyrox movements, you could need far less time than someone who has been getting into functional training more recently.
If you’re a keen runner and you’re 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 for you to consider before you sign up for your first Hyrox event:
- You’re capable of running/jogging 5km without the need to walk 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 decided on a Hyrox division.
HYROX DIVISIONS
HYROX is built to welcome participants across all skill levels and backgrounds, boasting a 99% finish rate for athletes! With a selection of 10 distinct divisions, there’s a race that fits just about everyone.
Here are your age categories with a little insight into who we recommend should tackle them:
Men and Women’s Pro Division
The pro race is TOUGH. But the difference between open and pro is largely down to the weights used for movements. Now you will need to be generally fitter to tackle the pro division, but if you’re starting with a foundation of strength, the jump may not be as big as you first think.
Men and Women’s Singles (Open)
The Open is the entry-level individual’s division. Whilst things are a little lighter in this division the volume compared to the pro division is almost identical. So you’ll still need to build a well-rounded level of fitness to take this challenge on.
Doubles (Men, Women or Mixed)
For the doubles division the workload at the workout station is shared. This means that, whilst you still need to be capable of running the full eight kilometers, you will get some rest bite when you’re in the RoxZone.
This division is also great for newbies because you’re doing the whole thing alongside a buddy! The whole experience will be a little easier with someone to help you through it. From sharing the logistics to figuring out the race strategy, it’s always handy to have an extra pair of hands. You’ll also have someone to push you in the race. This will come in very handy when you’re half way through and need a little boost.
On the flip side, this division is also ferociously competitive! As we said, you half the work, so for the fit folk amongst us, that just means when it’s your turn to dig in on the workout stations, you can really dig in deep knowing there’s a little rest around the corner.
HOW TO STRUCTURE YOUR HYROX TRAINING
Taking your result from the HAC Hyrox Calculator you can piece together an effective training program that combines running and functional fitness.
Identify your target times for each station and look to build the 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 already have your calculator result but into the program. We’ve done all the leg work for you and devised an effective, personal program with your target time in mind.
