Enter your details and calculate your expected finish time per station and total. No account required.
YOURROX builds an adaptive Hyrox training plan based on your level, goal and race date. Adjusted every week based on your progress, from aerobic base to race-week taper.
BUILD MY TRAINING PLAN→Enter your 5K run time (or an estimate), choose your level, and select your race category (Open or Pro). The calculator splits your expected finish time per station and per kilometre run. Use it as a realistic target for your Hyrox preparation.
A Hyrox race consists of 8 rounds of 1 km running followed by 1 functional station: SkiErg (1000 m), sled push (50 m), sled pull (50 m), burpee broad jump (80 m), rowing (1000 m), farmers carry (200 m), sandbag lunges (100 m) and wall balls (100 reps). Total: 8 km running + 8 stations. Average finish times: Open Men ~1:10–1:30 · Open Women ~1:20–1:45.
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