HYROX Calculator, Calculate your race time

For first-timers, men typically finish between 75-95 minutes and women between 85-105 minutes in the Open division. Focus on consistent pacing rather than a specific time goal. Completing your first HYROX is an achievement regardless of time!

Use a pace slightly slower than your 10K/6mi pace. You're running in intervals with functional exercises between each run. Most athletes run 10-15% slower than their standalone 10K/6mi pace due to cumulative fatigue from the stations.

Pro division uses significantly heavier weights across all stations - approximately 33-50% heavier than Open. Pro athletes typically finish 5-15 minutes slower than they would in Open due to increased loads. Only attempt Pro after completing several Open races and building substantial strength.

Focus on three key areas: 1) Build running endurance at race pace, 2) Practice station transitions to minimize rest time, and 3) Train stations individually then combine them. Most time is gained through efficient transitions and consistent pacing, not by going all-out on individual sections.

Doubles is a great starting point if you have a training partner. You split the work, allowing for recovery while your partner works. However, Solo gives you complete control over pacing. Choose based on whether you have a compatible partner and your preference for team vs individual competition.

Eat a carb-rich meal 2-3 hours before the race (oatmeal, banana, toast). Take an energy gel 15 minutes before start and consider another at the halfway point (after row). Stay hydrated but avoid drinking too much right before. Practice your race nutrition during training first.

Aim for 10-20 seconds per transition. Elite athletes average 10-15 seconds, intermediate athletes 15-25 seconds. With 16 total transitions in a race, improving from 30 to 15 seconds per transition saves 4 minutes off your total time. Practice quick equipment adjustments and minimize rest.