HYROX Goal Time
Breakdown
To go sub 90 at HYROX as an Open Man you need about 5:14 per km on the runs, 7:00 on wall balls and 7:13 in the roxzone, based on 9,166 real finishers between 1:25:30 and 1:30:00. Enter any goal to get your own splits.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
Type h:mm:ss, mm:ss or plain minutes. Results update as you type. Between 40:00 and 4:00:00.
Runs in your browser. Nothing you enter is uploaded or stored.
| Segment | Target | Clock | Real median* |
|---|---|---|---|
| Run 1 | 4:51 | 4:51 | 4:47 |
| SkiErg | 4:37 | 9:27 | 4:33 |
| Run 2 | 5:01 | 14:29 | 4:57 |
| Sled Push | 3:07 | 17:36 | 3:05 |
| Run 3 | 5:22 | 22:58 | 5:18 |
| Sled Pull | 5:13 | 28:11 | 5:09 |
| Run 4 | 5:25 | 33:37 | 5:21 |
| Burpee Broad Jumps | 5:59 | 39:36 | 5:54 |
| Run 5 | 5:36 | 45:12 | 5:32 |
| RowErg | 4:59 | 50:11 | 4:55 |
| Run 6 | 5:28 | 55:40 | 5:24 |
| Farmers Carry | 2:14 | 57:54 | 2:12 |
| Run 7 | 5:28 | 1:03:22 | 5:24 |
| Sandbag Lunges | 5:36 | 1:08:58 | 5:32 |
| Run 8 | 6:07 | 1:15:05 | 6:02 |
| Wall Balls | 7:21 | 1:22:26 | 7:15 |
| Roxzone (all transitions) | 7:33 | 1:29:59 | 7:27 |
*Median split of real finishers within 4% of 1:29:59. Targets are those medians scaled to add up to your goal.
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Next steps
Pacing Calculator
Turn a target finish time into split times for every station, run and roxzone.
Open toolPace Band Generator
Turn a goal time into a printable wristband with a target split for every run and station.
Open toolWeakest Station Finder
Enter your splits and see which stations cost you the most time against athletes with your finish time.
Open toolTraining Plan
Weeks to race, level and goal in. A week-by-week plan with runs, station work and simulations out.
Open toolRun pace needed for each goal time
The average run split among finishers who just beat each goal (95% to 100% of the goal time), with the share of the whole division that finished under it. Read down a column to see how much run pace each extra five minutes of finish time buys.
| Goal | Open Men | Open Women | Pro Men | Pro Women | Doubles | Pro Doubles |
|---|---|---|---|---|---|---|
| Sub 60 | 3:41 /km <1% go under | n/a | 3:35 /km 3% go under | n/a | 3:58 /km 2% go under | 3:51 /km 11% go under |
| Sub 65 | 3:55 /km 4% go under | 3:59 /km <1% go under | 3:48 /km 11% go under | 3:50 /km 3% go under | 4:18 /km 7% go under | 4:09 /km 24% go under |
| Sub 70 | 4:11 /km 11% go under | 4:17 /km 2% go under | 4:01 /km 24% go under | 4:06 /km 10% go under | 4:40 /km 15% go under | 4:25 /km 40% go under |
| Sub 75 | 4:28 /km 22% go under | 4:33 /km 7% go under | 4:16 /km 38% go under | 4:20 /km 22% go under | 5:02 /km 27% go under | 4:42 /km 55% go under |
| Sub 80 | 4:43 /km 35% go under | 4:50 /km 15% go under | 4:30 /km 52% go under | 4:35 /km 35% go under | 5:23 /km 41% go under | 4:54 /km 68% go under |
| Sub 85 | 4:58 /km 48% go under | 5:07 /km 26% go under | 4:43 /km 65% go under | 4:50 /km 49% go under | 5:44 /km 55% go under | 5:02 /km 77% go under |
| Sub 90 | 5:14 /km 60% go under | 5:25 /km 39% go under | 4:57 /km 74% go under | 5:05 /km 61% go under | 6:04 /km 67% go under | 5:16 /km 84% go under |
| Sub 100 | 5:44 /km 77% go under | 5:55 /km 61% go under | 5:23 /km 87% go under | 5:36 /km 79% go under | 6:44 /km 83% go under | 5:43 /km 92% go under |
| Sub 110 | 6:13 /km 87% go under | 6:27 /km 77% go under | 5:46 /km 93% go under | 6:02 /km 88% go under | 7:20 /km 92% go under | 6:00 /km 96% go under |
| Sub 120 | 6:44 /km 92% go under | 6:59 /km 86% go under | 6:17 /km 96% go under | 6:31 /km 94% go under | 7:58 /km 96% go under | 6:31 /km 98% go under |
Run pace is the mean of the eight median run splits in each band. "n/a" means fewer than 30 finishers with full splits in that band.
Goal time pages by division
Each page lists the median run, station and roxzone split of real finishers who beat that goal, where they save time compared with the next band up, and the training benchmarks that go with it. 58 pages, one for every goal and division with at least 30 finishers.
How the goal splits are calculated
Splits come from 201,757 race results (2024 to 2026, 307 events) where all eight runs, all eight stations and the roxzone time are recorded and add up to the official finish time within 30 seconds. Doubles results are counted once per team.
For a goal time T the tool takes every finisher within 4% of T in your division, calculates the median of each segment and joins them with a straight line between the 5-minute reference points. That keeps the shape of a real race: wall balls are typically the longest station and the last run is typically the slowest. The medians are then scaled by a single factor so the segments add up to T exactly. The "real median" column shows the unscaled numbers.
The share of finishers under a goal uses every cleaned finish time for the division, not only the results with splits. Pooled "Doubles" and "Pro Doubles" combine men, women and mixed teams because results do not record gender for teams. Goal pages are only built where at least 30 finishers sit inside the band. RoxUpdates is independent and is not affiliated with HYROX.
Not sure which goal is realistic? Check the percentile calculator for your current time, or predict your next race with the finish time predictor.
FAQ
Frequently Asked Questions
How do I find my target splits for a HYROX goal time?
Enter your goal and division in the tool above. It finds real finishers within 4% of that time, takes their median run, station and roxzone splits, and scales them so the plan adds up to your goal exactly. Sub 90 Open Men, for example, average 5:14 per km on the runs.
Are the splits from real athletes or a model?
Real athletes. Each target is the median split of finishers whose finish time was close to your goal, using 201,757 race results with full run, station and roxzone splits from 307 events (2024 to 2026). Only the final scaling to your exact goal time is a calculation.
Why do goal time splits differ by division?
Weights change with division, so the same finish time has a different shape. Finishers who beat 90 minutes ran 5:14 per km on average in Open Men and 5:25 per km in Open Women, with 37:41 and 37:00 of total station time.
How many people finish under 90 minutes at HYROX?
About 60% of Open Men finishers go under 90 minutes, from 188,637 results. The share is lower for Open Women and much higher for Pro. Every goal page lists the share for its own division and the neighbouring goal times.
Do the targets account for roxzone time?
Yes. The roxzone is the transition area between each run and station, and it is shown as its own line. Open Men who beat 90 minutes spent a median 7:13 in the roxzone in total, so transitions are worth practising.
Can I print my splits for race day?
Yes. The pace band generator turns any goal time into a printable wristband with a target split and running clock for every run and station. Use the link under your result to carry your goal and division across.
Keep exploring
More free Hyrox tools
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