What is a good time for each HYROX station?

For a 75-minute finish: SkiErg 3:30-4:00, Sled Push 0:20-0:30, Sled Pull 0:25-0:35, Burpee Broad Jumps 3:00-3:30, Rowing 3:30-4:00, Farmers Carry 1:15-1:30, Sandbag Lunges 2:30-3:00, Wall Balls 3:30-4:00. Faster athletes compress station times while maintaining consistent run splits.

Which HYROX station should I improve first?

Improve your running first — it accounts for 50% of total time. After running, focus on sled push (most time lost by beginners) and wall balls (most people slow dramatically in the final station). Station technique has diminishing returns after the first few percentage points; running speed scales linearly.

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Name: HYROX Station Split Calculator
Author: NinjAthlete

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HYROX

Station Split & Race Pace Planner

Build your complete HYROX race plan with per-station targets and a printable pace card

Goal Finish Time

Hours

Minutes

Seconds

Running Pace (per km)

Minutes

Seconds

Division

Transition Time (sec)

This station split calculator breaks down your target HYROX finish time into individual station and run targets. Enter your goal time and the calculator distributes it across all 8 stations plus 8 × 1km runs, accounting for relative station difficulty and optimal pacing strategy.

Frequently Asked Questions

Start conservatively — run your first 3 runs at 70-80% effort, then build. Target even splits on stations. The biggest mistake is going too hard on the first sled push and SkiErg. Save energy for wall balls and the final run, where most athletes fade. Jog through every transition — never walk.

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NinjAthlete Team

NinjAthlete is a performance optimization platform publishing evidence-based guides on HYROX training, peptide therapy, biohacking, and longevity science. HYROX content is informed by sub-60 competition experience (59:51, HYROX Dallas). Peptide content cites peer-reviewed research with DOI/PubMed links.

Last reviewed: April 2026|Editorial Policy

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