HYROX Goal-Time Splits
Type the finish time you're chasing. Get every run and every station as a target split — a race plan you can memorise, not a vague goal.
*Splits scale a typical age-group race to your goal, so the table always sums to your target. Real races vary — bank a little on your strengths and hold the line on your weaknesses.
Build the fitness to hold those splits
Splits only matter if your engine can hold them. The free assessment builds a plan that gets you to the pace, not just past the finish.
Find your Hybrid Level →Common questions
How should I use HYROX splits on race day?
Treat the run splits as a ceiling you never break early — the most common way to miss a goal is running the first two legs too fast. Keep each station under its target and don't drift in the RoxZone. If you're ahead after the row, you've paced it right.
Do the splits change by division?
The station tasks are the same; Pro just uses heavier implements, which mostly costs time on the sleds and carry. This tool models a typical age-group race scaled to your goal — use it as the shape of your race, and pad the heavy stations a little if you're racing Pro.
Why is the last run slower than the first?
Because it should be. Your legs are wrecked from the sandbag lunges, so a well-paced HYROX has a clear positive split — the fresh first kilometre is often 90+ seconds faster than the last. The table reflects that reality instead of pretending you'll hold even pace.