HYROX Pacing: Split Targets for a 1:15, 1:30, 1:45 and 2:00 Finish
How to pace a HYROX race: run and station split targets for four finish times, where time is really lost, and how to set your own targets for race day.
Key takeaways
- Half of a HYROX is running: 8 × 1 km, each followed by a station, with Roxzone transitions in between.
- In our split model, a 1:30 finisher runs about 5:54 per km and spends about 36 minutes on stations and 6.5 minutes in the Roxzone.
- The most common pacing mistake is running the first kilometre too fast. Even runs beat a fast start.
- Targets are a starting point. Adjust them after a race simulation, then put them on your wrist.
A HYROX is not a run and not a gym session. It is 16 segments in a row, and the athletes who hit their goal are rarely the fittest in the hall. They are the ones who knew their numbers and stuck to them.
How the race breaks down
Every HYROX follows the same format: 8 × 1 km runs, each followed by a station, from the SkiErg to the wall balls. Between them is the Roxzone, the transition area where you move from the running track to each station and back. Your finish time is the sum of all three: runs, stations and Roxzone.
Split targets for four finish times
These targets come from our split planner, which scales a typical split profile for a hybrid athlete to your goal time. They are estimates, not official HYROX data, and your own strengths will shift them. Station weights and distances are on our station guide.
| Segment | 1:15:00 | 1:30:00 | 1:45:00 | 2:00:00 |
|---|---|---|---|---|
| Each 1 km run | 4:55 | 5:54 | 6:53 | 7:52 |
| SkiErg, 1,000 m | 4:15 | 5:06 | 5:57 | 6:48 |
| Sled push, 50 m | 3:08 | 3:45 | 4:23 | 5:00 |
| Sled pull, 50 m | 4:01 | 4:50 | 5:38 | 6:26 |
| Burpee broad jumps, 80 m | 4:01 | 4:50 | 5:38 | 6:26 |
| Row, 1,000 m | 4:19 | 5:11 | 6:03 | 6:55 |
| Farmers carry, 200 m | 1:38 | 1:58 | 2:18 | 2:37 |
| Sandbag lunges, 100 m | 3:34 | 4:17 | 5:00 | 5:43 |
| Wall balls, 100 reps | 5:22 | 6:26 | 7:30 | 8:35 |
| All 8 runs | 39:19 | 47:11 | 55:03 | 1:02:55 |
| All 8 stations | 30:19 | 36:23 | 42:26 | 48:30 |
| Roxzone, total | 5:22 | 6:26 | 7:30 | 8:35 |
Faster runners usually gain time on the runs and lose a little on the sleds; strength athletes the reverse. The planner and the pace band generator let you shift the targets toward either profile.
Where races are really lost
Run 1
Fresh legs and a loud start make the first kilometre feel easy. It is the most common place to blow a race. Run it at your target or a few seconds slower; you will get the time back later.
The sleds
Stations 2 and 3 come early and drain your legs for the runs that follow. A steady push without stopping beats a fast push that dies; our sled push guide covers technique.
The Roxzone
Minutes leak away in transitions: walking, looking for your station, adjusting gloves. Know the course map, move with purpose, and keep transitions calm and quick.
The wall balls
The last station decides many finish times. Go in with a set plan for all 100 reps and stick to it.
How to set your own targets
- Start from a realistic goal. A recent race, a full simulation or a coach’s estimate. Not a hope.
- Run a half simulation. Runs 1 to 4 with stations 1 to 4 at race effort, and log every split.
- Compare with the targets above. Where you are slower, that is your training focus. Where you are faster, bank it carefully.
- Put the plan on your wrist. The free pace band generator prints a band with every target, and the Pro version adds your race clock at each point.
What it means for you
Pick one finish time, learn its numbers, and train to hit them evenly. If you are racing HYROX Las Vegas in March 2027, there is time for a full build: the free plan builder sets your training paces from your 5 km time and fits the plan to your race date.
Gear for this
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Quick answers
What is a good HYROX time for a first race?
There is no single answer, because it depends on division, age and background. Our split targets cover 1:15 to 2:00, which is a range many first-time Open racers plan around.
How fast should I run each kilometre in HYROX?
Aim for even runs at a pace you could repeat after every station. In our model that is about 4:55 per km for a 1:15 finish, 5:54 for 1:30 and 7:52 for 2:00.
What is the Roxzone?
The transition area you pass through between the runs and the stations. Time spent there counts, so a calm, efficient transition saves minutes.
How do I make a HYROX pace band?
Use our free pace band generator: enter your goal time and division and print a band with a target for every run and station.
