How long does Hyrox take? Work out your own time

"How long does a Hyrox take?" is the first question most people ask. The honest answer is that it depends on you. Your run pace, your station times and how well you move between them decide the number.

The good news is that you can work out your own time with simple maths, before you ever race.

The sum behind every finish time

Your finish time is three things added together:

• 8 runs of 1 km. Your run pace times 8.
• 8 stations. The time each one takes you, added up.
• Roxzone time. The time you spend moving between the run and each station. It counts on the clock.

Two worked examples

These numbers are made up, to show the sum. They are not averages and they are not targets.

Example 1: newer runner

Eight runs at 7:00 per km add up to 56:00. The eight stations take 45:00. The roxzone adds 6:00. Total: 1:47:00.

Example 2: stronger runner

Eight runs at 5:30 per km add up to 44:00. The eight stations take 32:00. The roxzone adds 4:00. Total: 1:20:00.

Look at both. In each one the running is about half of the total time. That is why your run pace matters so much, even though the stations feel harder.

What moves your time the most

• Run pace. Save 10 seconds on every kilometre and you save 80 seconds across the 8 runs.
• Station times. Save 30 seconds on each station and you save 4 minutes.
• Roxzone. Walking when you could jog costs seconds that add up. Read where your time hides.
• Fade. Many people slow down on the last runs. Plan for it instead of pretending it will not happen.

Find your own number in 2 minutes

Open the race time calculator. Pick your category, enter your run pace and your station times, and it gives you a finish time, a split by split plan and your biggest time leak.

The calculator opens with rough starting values so it shows a believable race. They are placeholders, not official averages. Replace them with your own times from training. The more honest your inputs, the better your answer.

Pick a realistic first goal

For a first race, a great goal is to finish and to finish strong. Run the first kilometre slower than feels natural and keep the same pace to the end. Then switch the calculator to target mode, pick a time slightly faster than your estimate and see what it asks of you.

Not sure how to split your effort? Read our guide to Hyrox pacing.

What your run pace adds up to

This table shows the total running time for 8 runs of 1 km at different paces. It is simple multiplication, so you can use it before you race. The speed column is for treadmills.

These totals are only the running. Add your station times and your roxzone time to get your finish time.

How to time your stations

• Time each station on its own, at an effort you could repeat. Not an all out effort.
• Remember the race version comes on tired legs. Your fresh time is the best case.
• Put the times in the calculator, then use the fade slider to test a slower finish.
• Time them again every few weeks. Your numbers will improve.

Questions people ask

What is a good Hyrox time?

There is no single good time. It depends on your category and your fitness. A good first time is one you can hold from the first run to the last, and then beat next time.

Are the calculator's starting values averages?

No. They are rough placeholders so the calculator opens with a believable race. Use your own times.

Does the roxzone count on the clock?

Yes. The time between the run and each station counts, so moving through it with purpose saves time.

How accurate is the estimate?

It is only as good as the numbers you put in. Time each station in training, then add a little extra for race day fade.