HYROX Calories
Burned Calculator
A HYROX race burns roughly 958 kcal for a 75 kg athlete finishing at the Open Men median of 1:23:04, and about 798 kcal for a 60 kg Open Women athlete at the median of 1:30:39. Enter your weight and time for your own estimate, split by station.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
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Time defaults to the Open Men median. Edit it to your own finish time.
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Running is about 60% of the total, because 8 km at an average of 11.9 km/h costs about 11.4 METs for roughly 40 minutes.
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Race-Day Fueling
Start time and body weight in. A timed plan for meals, carbs and caffeine from published guidance.
Open toolHeart Rate Zones
Max heart rate or age in. Five zones and a target heart rate for each race segment.
Open toolTraining Plan
Weeks to race, level and goal in. A week-by-week plan with runs, station work and simulations out.
Open toolCalories by station
These figures use the Open Men median finish of 1:23:04 and split it the way median athletes spend their time: 60% of the energy goes on the 8 km of running (11.9 km/h on average) and the rest on the 8 stations and the Roxzone. Heavier athletes burn proportionally more.
| Segment | Median time | METs | 60 kg | 75 kg | 90 kg |
|---|---|---|---|---|---|
| Running (8 x 1 km) | 40:20 | 11.4 | 459 | 573 | 688 |
| SkiErg | 4:30 | 8.5 | 38 | 48 | 57 |
| Sled Push | 2:54 | 8.0 | 23 | 29 | 35 |
| Sled Pull | 4:44 | 7.0 | 33 | 41 | 50 |
| Burpee Broad Jumps | 5:19 | 8.0 | 42 | 53 | 64 |
| RowErg | 4:49 | 8.5 | 41 | 51 | 61 |
| Farmers Carry | 2:03 | 6.0 | 12 | 15 | 18 |
| Sandbag Lunges | 5:03 | 7.0 | 35 | 44 | 53 |
| Wall Balls | 6:33 | 8.0 | 52 | 65 | 79 |
| Roxzone (walking, transitions) | 6:50 | 4.3 | 29 | 37 | 44 |
| Total (kcal) | 1:23:04 | 766 | 958 | 1,149 |
Segment times are median splits from 224,008 recorded results, scaled to the median finish. Total includes resting energy use. Subtract about 1 kcal per kg per hour for the amount above resting.
Race vs class
A full race at the median is about 1:23:04 of continuous effort with 8 km of running. A 60-minute HYROX-style class usually has rests, coaching and warm-up, so its average intensity is lower. Pick the row that matches how your class feels.
| Session | 60 kg | 75 kg | 90 kg |
|---|---|---|---|
| Race, Open Men median (1:23:04) | 766 | 958 | 1,149 |
| Race, Open Women median (1:30:39) | 798 | 997 | 1,197 |
| 60-min class, moderate (4.3 METs) | 258 | 323 | 387 |
| 60-min class, hard (6.0 METs) | 360 | 450 | 540 |
| 60-min class, very hard (8.0 METs) | 480 | 600 | 720 |
Total kcal including resting energy use. Plan the food side with the race-day fueling calculator.
How the calorie estimate works
The calculator uses the standard MET method: kcal = MET × body weight (kg) × time (hours). One MET is about 1 kcal per kg per hour, so the result includes the energy you would burn at rest. We also show a net figure with 1 MET removed.
Your finish time is split into the 16 timed segments, the 8 runs and 8 stations, plus the Roxzone, in the same proportions as the median athlete in your division. Average running speed then comes from 8 km divided by your run time, and the running MET is read off the Compendium of Physical Activities table (8.3 METs at 8 km/h, 11.0 at 11.3 km/h, 12.8 at 14.5 km/h). Station METs are our assumptions, anchored on the closest Compendium entry:
| Station | METs used | Anchor |
|---|---|---|
| SkiErg | 8.5 | Rowing, stationary, 150 W (8.5) |
| Sled Push | 8.0 | Circuit training, vigorous (8.0) |
| Sled Pull | 7.0 | Between resistance training (6.0) and circuit training (8.0) |
| Burpee Broad Jumps | 8.0 | Calisthenics, vigorous effort (8.0) |
| RowErg | 8.5 | Rowing, stationary, 150 W (8.5) |
| Farmers Carry | 6.0 | Resistance training, vigorous (6.0) |
| Sandbag Lunges | 7.0 | Between resistance training (6.0) and circuit training (8.0) |
| Wall Balls | 8.0 | Circuit training, vigorous (8.0) |
| Roxzone | 4.3 | Walking, 3.5 mph (4.3) |
Sources and limits
- Ainsworth BE et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Medicine & Science in Sports & Exercise 43(8):1575-1581. Running and circuit training METs.
- Herrmann SD et al. 2024 Adult Compendium of Physical Activities: a third update of the energy costs of human activities. Journal of Sport and Health Science 13(1):6-12.
- Division medians and split shares come from 224,008 recorded race results on RoxUpdates, in four divisions: Open and Pro, men and women. Doubles and relay splits are different, so they are not used here.
- The range shown is the point estimate plus or minus 20%. That figure is our assumption for how far MET estimates can sit from lab-measured values, not a measured error.
- Body composition, fitness, technique, heat and rest between efforts all change the real number. This is not medical or nutrition advice.
RoxUpdates is an independent results site and is not affiliated with HYROX.
FAQ
Frequently Asked Questions
How many calories does a HYROX race burn?
For a 75 kg athlete finishing at the Open Men median of 1:23:04, we estimate about 958 kcal in total, with a likely range of plus or minus 20%. A 60 kg Open Women athlete at the median of 1:30:39 comes out near 798 kcal. Heavier athletes and longer finish times burn more.
Does HYROX burn more calories than a marathon?
No. A marathon costs roughly 1 kcal per kilogram per kilometre, which is about 3,165 kcal for a 75 kg runner. A HYROX race has 8 km of running plus 8 stations and is over in about 80 to 90 minutes, so the total is far lower.
How many calories does a HYROX class burn?
It depends on how hard the class is. For a 60-minute session at 75 kg, we estimate about 323 kcal if the effort is moderate, 450 kcal if it is hard with short rests, and 600 kcal if work is near-continuous. Classes with long rests land at the low end.
Why does my watch show a different number?
Watches estimate energy from heart rate, age, weight and motion, and heart rate rises with heat, stress and caffeine, not only with work. Strength stations like sled pushes barely move your wrist. Expect a noticeable gap, and use one tool consistently if you want to compare sessions over time.
Do men and women burn different calories in HYROX?
The MET formula depends on body weight and time, not on sex, so two athletes of the same weight and finish time get the same estimate. Women often weigh less and finish slower on average, which is why the Open Women example lands lower. The calculator takes weight and time, so you can enter yours directly.
Should I eat back the calories I burn?
Not one for one. Eat enough carbohydrate before and during the race to perform, then refuel afterwards in line with your weekly goals. The estimate here is total energy use, including the resting energy you would burn anyway. The race-day fueling calculator turns your weight into carbohydrate and caffeine targets for the day.
How accurate is a MET-based calorie estimate?
It is a population average, so individual results vary. Running METs are well established, but the station values are our assumptions anchored on the nearest Compendium entries. We show a range of plus or minus 20% for that reason. Fitness, technique and rest between efforts all move the real figure.
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