What the calculator shows
HYROX always follows the same format: 8 × 1 km runs, one station after each run, in a fixed order: SkiErg, Sled Push, Sled Pull, Burpee Broad Jumps, Rowing, Farmers Carry, Sandbag Lunges and finally 100 Wall Balls. The time between a run and a station, while you line up for the exercise, is called Roxzone.
In the "Evaluate times" mode you enter eight run times, eight station times and Roxzone, either as one total or per transition. The calculator shows total time, how much of it is running versus stations, and your average pace across the eight kilometres.
How it is calculated
Total time = sum of all eight run times + sum of all eight station times + Roxzone. Average run pace is the sum of run times divided by 8 kilometres. Run share and station share are the respective sums divided by the total time, shown as a percentage.
In "Plan a target time" mode the formula runs in reverse: run time = average pace × 8 km. Budget for stations and Roxzone = target time − run time. A split of this budget across the eight stations only appears if you set your own weighting factors; the calculator never invents average station times.
Context and limits
This is a calculation aid, not a training plan. It assumes you time and separate runs, stations and Roxzone correctly. The station order never changes under the official rules, but start and finish areas differ by venue size, which affects Roxzone time.
Which weights apply at Sled Push, Sled Pull, Farmers Carry, Sandbag Lunges and Wall Balls depends on your division, see below. The calculator itself only works with the times you enter, independent of load.
Weights by division
Figures from hyrox.com, "Individual" and "Pro" divisions (retrieved 1 October 2026). Sled weights include the sled.
- Open, Women: Sled Push 102 kg, Sled Pull 78 kg, Farmers Carry 2 × 16 kg, Sandbag Lunges 10 kg, Wall Balls 4 kg
- Open, Men: Sled Push 152 kg, Sled Pull 103 kg, Farmers Carry 2 × 24 kg, Sandbag Lunges 20 kg, Wall Balls 6 kg
- Pro, Women: Sled Push 152 kg, Sled Pull 103 kg, Farmers Carry 2 × 24 kg, Sandbag Lunges 20 kg, Wall Balls 6 kg
- Pro, Men: Sled Push 202 kg, Sled Pull 153 kg, Farmers Carry 2 × 32 kg, Sandbag Lunges 30 kg, Wall Balls 9 kg
- Doubles and Relay: same weights as the Individual division for each gender; mixed teams use each athlete’s own gender weights.
Worked example: eight runs at 5:30 min each give 44:00 min of running. Add 25:45 min of station time and 6:00 min of Roxzone, and the total comes to 1:15:45 hours, roughly 58% run share and 34% station share.
Frequently asked questions
How is the HYROX format structured?
8 × 1 km runs, one station after each run in a fixed order: 1000 m SkiErg, 50 m Sled Push, 50 m Sled Pull, 80 m Burpee Broad Jumps, 1000 m Rowing, 200 m Farmers Carry, 100 m Sandbag Lunges and finally 100 Wall Balls.
What is Roxzone?
Roxzone is the time between finishing a run and starting the next station, while you line up and prepare for the exercise. It counts towards the total time and can be entered as one total or per transition.
How is my average run pace calculated?
The sum of all eight run times divided by 8 kilometres. At 44:00 minutes total running time for the eight kilometres, that works out to a pace of 5:30 min/km.
How do I plan with a target time?
In "Plan a target time" mode, enter your target time and planned average run pace. The calculator subtracts run time (pace × 8 km) from the target and shows how much time is left for all eight stations plus Roxzone combined, for example 31:00 minutes at a 1:15:00 target and 5:30 min/km pace.
Do weights differ between Doubles and Individual?
No. According to hyrox.com, Doubles teams carry the same weights as the Individual division of their gender; only Pro divisions are heavier than Open.