What HYROX Time Does Your 5K Predict?
A 25:00 5K predicts a HYROX Open finish of about 1:33:56 for men and 1:33:14 for women. Between 20:00 and 30:00, every minute off your 5K is worth about 3.4 minutes at the finish.
Last updated: 2026-10-25 · Free, runs in your browser, no signup
Your 5K, your likely HYROX range
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| Pace on runs | Run km pace | Finish |
|---|---|---|
| Holds pace well | 5:24 | 1:28:47 (1:20:10 to 1:38:19) |
| Typical | 5:45 | 1:33:56 (1:24:49 to 1:44:02) |
| Fades on the runs | 6:15 | 1:41:15 (1:31:24 to 1:52:08) |
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Finish Time Predictor
Predict your finish time from a past race, or from your 5K and station benchmarks.
Open toolPacing Calculator
Turn a target finish time into split times for every station, run and roxzone.
Open toolTraining Plan
Weeks to race, level and goal in. A week-by-week plan with runs, station work and simulations out.
Open tool5K to HYROX time table
Typical Open finish time for every 5K from 15:00 to 35:00, every 30 seconds, with a typical pace fade. Whole-minute 5Ks link to a page with the full range, Pro time and odds for common goals.
| 5K time | Men | Women |
|---|---|---|
| 15:00 | 59:27 | 59:03details |
| 15:30 | 1:01:13 | 1:00:48 |
| 16:00 | 1:02:59 | 1:02:33details |
| 16:30 | 1:04:44 | 1:04:17 |
| 17:00 | 1:06:29 | 1:06:01details |
| 17:30 | 1:08:14 | 1:07:45 |
| 18:00 | 1:09:59 | 1:09:29details |
| 18:30 | 1:11:43 | 1:11:12 |
| 19:00 | 1:13:27 | 1:12:55details |
| 19:30 | 1:15:10 | 1:14:38 |
| 20:00 | 1:16:54 | 1:16:20details |
| 20:30 | 1:18:37 | 1:18:03 |
| 21:00 | 1:20:20 | 1:19:45details |
| 21:30 | 1:22:03 | 1:21:27 |
| 22:00 | 1:23:45 | 1:23:08details |
| 22:30 | 1:25:27 | 1:24:50 |
| 23:00 | 1:27:10 | 1:26:31details |
| 23:30 | 1:28:51 | 1:28:12 |
| 24:00 | 1:30:33 | 1:29:53details |
| 24:30 | 1:32:15 | 1:31:33 |
| 25:00 | 1:33:56 | 1:33:14details |
| 25:30 | 1:35:37 | 1:34:54 |
| 26:00 | 1:37:18 | 1:36:34details |
| 26:30 | 1:38:59 | 1:38:14 |
| 27:00 | 1:40:40 | 1:39:54details |
| 27:30 | 1:42:20 | 1:41:33 |
| 28:00 | 1:44:00 | 1:43:13details |
| 28:30 | 1:45:41 | 1:44:52 |
| 29:00 | 1:47:21 | 1:46:31details |
| 29:30 | 1:49:00 | 1:48:10 |
| 30:00 | 1:50:40 | 1:49:49details |
| 30:30 | 1:52:20 | 1:51:28 |
| 31:00 | 1:53:59 | 1:53:06details |
| 31:30 | 1:55:39 | 1:54:45 |
| 32:00 | 1:57:18 | 1:56:23details |
| 32:30 | 1:58:57 | 1:58:01 |
| 33:00 | 2:00:36 | 1:59:39details |
| 33:30 | 2:02:14 | 2:01:17 |
| 34:00 | 2:03:53 | 2:02:55details |
| 34:30 | 2:05:32 | 2:04:32 |
| 35:00 | 2:07:10 | 2:06:10details |
Open division, typical pace fade (+15% on 5K pace). Range is the 10th to 90th percentile. Samples: 195,974 Open Men and 105,114 Open Women finishers.
The 5K you need for a target HYROX time
| Target finish | Men 5K | Women 5K |
|---|---|---|
| Sub 1:00:00 | 15:09 | 15:16 |
| Sub 1:05:00 | 16:34 | 16:42 |
| Sub 1:10:00 | 18:00 | 18:09 |
| Sub 1:15:00 | 19:27 | 19:36 |
| Sub 1:20:00 | 20:54 | 21:05 |
| Sub 1:30:00 | 23:50 | 24:02 |
| Sub 1:40:00 | 26:48 | 27:02 |
| Sub 2:00:00 | 32:49 | 33:06 |
The 5K at which the typical prediction equals the target. About half of athletes with that 5K will finish slower. See the full breakdown of each goal in the goal time pages.
Why runners still lose time on stations
A fast 5K shrinks the running part of HYROX, but the 8 stations take almost as long as the running: about 43% of the race against 49% for running at a 25:00 5K. Stations do not get easier because you can run.
| 5K time | Running (8 km) | Stations | Run share |
|---|---|---|---|
| 18:00 | 33:07 | 31:19 | 47% |
| 20:00 | 36:48 | 34:00 | 48% |
| 25:00 | 46:00 | 40:30 | 49% |
| 30:00 | 55:12 | 46:42 | 50% |
Runs are also not 5Ks. They come right after a sled, a row or a carry, so the model's typical case is 15% slower than your fresh 5K pace, and the slowdown is bigger on the last run. See the shape across the 8 runs in the compromised running pace calculator. To close the station gap, score your benchmarks with the HYROX benchmark test, then refine this estimate in the finish time predictor.
Every 5K time, men and women
FAQ
Frequently Asked Questions
What 5K time do I need for a good HYROX?
For a typical result, a 20:54 5K projects to sub 1:20 for men and 21:05 for women. A 18:00 (men) or 18:09 (women) 5K projects to sub 1:10, and 23:50 projects to sub 1:30 for men. These assume a typical pace fade and average station strength.
Is a sub 20 5K enough for sub 70 HYROX?
On its own, usually not. A 20:00 5K projects to about 1:16:54 for Open men, with a range of 1:09:27 to 1:25:08. The model gives roughly a 12% chance of sub 1:10. You would need above average stations and a run that holds pace.
How much does running matter in HYROX?
A lot, but not everything. For Open Men with a 25:00 5K the 8 km of running is about 49% of the race: it projects to 46:00 of running against 40:30 on the stations. Running sets the base, but station strength decides the rest.
How accurate is a 5K as a HYROX predictor?
Moderately. The model's empirical error on Open Men is about 7% of finish time, fitted on 89,202 athletes' run and total times. In practice that is roughly 8 to 9 minutes either way at a 1:30 finish, because two athletes with the same 5K can have very different station strength.
Why is the pace-fade setting an assumption?
Our results data records finish, run and station times, but not 5K times, so the 5K-to-HYROX pace conversion cannot be measured from it. We use 1.08, 1.15 and 1.25 times your 5K pace for athletes who hold pace well, typical athletes and those who fade. Change the setting to see the effect.
Why is the women's prediction similar to the men's?
For the same 5K, women's Open predictions are close to men's, even slightly faster at a 20:00 5K (1:16:20 against 1:16:54). That reflects the data: Open Women use lighter implements, so the stations cost less time relative to running. It does not mean the 5K is easier to run for women.
Methodology and sources
Predictions use the same model as the finish time predictor. Run total = 8 x your 5K pace x a pace-fade factor (1.08 / 1.15 / 1.25). Station time comes from a regression of station total on run total fitted on 89,202 Open Men and 39,382 Open Women results with split data, and roxzone is added as a share of run plus station time. The range is the 10th to 90th percentile from that fit's error plus the uncertainty in the pace fade. Percentiles use the finish-time distribution of all recorded finishers in the division.
Limits: the results data has no 5K times, so the pace-fade factor is an assumption, not a measurement. The tool assumes average station strength for your running level. This is general information, not coaching advice. RoxUpdates is independent and not affiliated with HYROX.
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