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Race split calculator
Enter the finish time you are aiming for in a race in the HYROX® format (eight 1 km runs, each followed by a station, plus time in the transition zone) and get a target for every run and station.
Your goal
Between 0:50:00 and 3:00:00. Type 1:30:00 or just 13000.
Conservative first runs so you arrive at the heavy stations with energy left.
Your targets
Finish 1:30:00
- Running (8 km) 48%
- Stations 44%
- Transition zone 8%
| Segment | Target | Clock |
|---|---|---|
| Run 15:07 /km | 5:07 | 5:07 |
| Ski erg1000 m | 4:19 | 10:20 |
| Run 25:13 /km | 5:13 | 15:33 |
| Sled push50 m · 152 kg | 3:42 | 20:09 |
| Run 35:20 /km | 5:20 | 25:29 |
| Sled pull50 m · 103 kg | 6:18 | 32:41 |
| Run 45:23 /km | 5:23 | 38:04 |
| Burpee broad jumps80 m | 5:13 | 44:11 |
| Run 55:26 /km | 5:26 | 49:37 |
| Rowing1000 m | 4:35 | 55:06 |
| Run 65:29 /km | 5:29 | 1:00:35 |
| Farmers carry200 m · 2 × 24 kg | 2:31 | 1:04:00 |
| Run 75:32 /km | 5:32 | 1:09:32 |
| Sandbag lunges100 m · 20 kg | 5:24 | 1:15:50 |
| Run 85:42 /km | 5:42 | 1:21:32 |
| Wall balls100 reps · 6 kg | 7:34 | 1:30:00 |
Station times include the two passes through the transition zone, into and out of each station.
Loads shown are indicative and not yet checked against the official rulebook. Confirm distances and weights in the official rulebook for your race.
Example: 1:30:00, Open men
What a 1:30:00 goal looks like with the safe start profile. Change the inputs above for your own numbers.
Finish 1:30:00
- Running (8 km) 48%
- Stations 44%
- Transition zone 8%
| Segment | Target | Clock |
|---|---|---|
| Run 15:07 /km | 5:07 | 5:07 |
| Ski erg1000 m | 4:19 | 10:20 |
| Run 25:13 /km | 5:13 | 15:33 |
| Sled push50 m · 152 kg | 3:42 | 20:09 |
| Run 35:20 /km | 5:20 | 25:29 |
| Sled pull50 m · 103 kg | 6:18 | 32:41 |
| Run 45:23 /km | 5:23 | 38:04 |
| Burpee broad jumps80 m | 5:13 | 44:11 |
| Run 55:26 /km | 5:26 | 49:37 |
| Rowing1000 m | 4:35 | 55:06 |
| Run 65:29 /km | 5:29 | 1:00:35 |
| Farmers carry200 m · 2 × 24 kg | 2:31 | 1:04:00 |
| Run 75:32 /km | 5:32 | 1:09:32 |
| Sandbag lunges100 m · 20 kg | 5:24 | 1:15:50 |
| Run 85:42 /km | 5:42 | 1:21:32 |
| Wall balls100 reps · 6 kg | 7:34 | 1:30:00 |
How the calculator works
Shares. The model splits your goal time into ten parts: the eight runs together, each of the eight stations and the transition zone. The share of each part depends on the goal. A faster finisher spends a larger share of the race running, while a slower finisher spends more on wall balls, sled pull, lunges and burpees. Shares are set at goals of 60, 75, 90, 105 and 120 minutes and interpolated in between.
Division. Women's targets give running, ski erg and rowing a little more time and wall balls less. Pro adds time to the sleds and takes it from the runs. Mixed doubles use the men's loads, so they use the men's shares. After every adjustment the shares are scaled back to 100 percent.
Pacing profiles. The run share is spread over eight kilometres with a multiplier per run. Even keeps them close together, realistic makes run 1 quick and run 8 the slowest, and safe start holds back the first runs.
Transitions. Time in the transition zone is split evenly over 16 passes, one into and one out of each station, and each pair is added to the station's row so the clock ends on your goal.
Sources
The shares are estimates fitted to published aggregates, not copied from any one source.
Rox Lyfe: HYROX, from average to elite2022. Pro-level median splits per station.
HyroxDataLab: target split times by goalJanuary 2026. Splits grouped by finish-time goal.
MatchRox: doubles average finish time by divisionNovember 2026. About 676,000 teams.
Rox Lyfe: what is a good HYROX timeAverage finish times by category and level.
Limits
These are estimates, not official data. Each station share is good to about plus or minus 1 percentage point of your finish time, and the run and transition shares to about 2 points. Your own strengths matter more than any average: a strong rower can bank time on the ski erg and row and pay it back on the sleds.
Tuffr is not affiliated with the organisers of any race format. HYROX® is a trademark of HYROX World GmbH. Check distances, weights and rules in the official rulebook of your race.
HYROX® is a trademark of HYROX World GmbH; IRONMAN® and 70.3® are trademarks of World Triathlon Corporation. Tuffr is not affiliated with or endorsed by these organisers.
Station and pacing guides
Where the calculator gives you a target, these guides show how to hit it: technique, pacing and sessions for each station.
HYROX® stations in order, with weights for every division
The eight HYROX® stations in race order: distances, reps and weights for Open, Pro, women, men, doubles and mixed, plus the 1 km runs between them.
Updated · 8 min readHYROX® sled push: technique, pacing and how to train it
How to push the sled in a HYROX® format race: load by division, technique, leg drive, pacing, mistakes, a sample session and no-sled substitutes.
Updated · 10 min readHYROX® sled pull: rope technique, grip and how to train it
How to pull the sled in a HYROX® format race: load by division, rope technique, staying in the box, grip, pacing, no-sled substitutes and a sample session.
Updated · 10 min readHYROX® burpee broad jumps: standard, rhythm and training
The burpee broad jump standard in plain words, how many reps 80 m is, rhythm and breathing cues, weekly training volume and drills with no equipment.
Updated · 10 min readHYROX® wall balls: set strategy, breathing and training
Ball weight and target height by division, the rep standard, unbroken or sets of 10 to 25, breathing, weekly volume and substitutes.
Updated · 9 min readPacing strategy for a HYROX® race
How to pace a fitness race: the first kilometre, heart-rate caps, effort for each station, even or negative split, and the calculator's pacing profiles.
Updated · 10 min read
Frequently asked questions
Plan your training around this goal
Tuffr turns a goal time into a weekly plan with run, station and gym sessions, and keeps your calendar in sync. It is in beta; ask for access.