HYROX Heart
Rate Zones
Most of a HYROX race is zone 4, about 80 to 90% of max heart rate. For a 32-year-old (estimated max 186 bpm) that is 149 to 167 bpm, while easy zone 2 training sits at 112 to 130 bpm. Enter your age or max HR for your own zones and a target for each segment.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
Calculator: max heart rate or age to zones
Leave resting heart rate blank for zones as a percentage of max. Enter it to use the Karvonen heart-rate-reserve method.
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These are planning targets for the default 32-year-old with an estimated max of 186 bpm, using percent of max. Early runs stay lower so you do not burn matches, the stations that hit legs and lungs together sit higher, and the last two segments are the places to go to the top of the band.
| Segment | % of max | Target (bpm) |
|---|---|---|
| Run 1 | 78 to 84 | 145 to 156 |
| SkiErg | 80 to 86 | 149 to 160 |
| Run 2 | 82 to 88 | 153 to 164 |
| Sled Push | 84 to 90 | 156 to 167 |
| Run 3 | 82 to 88 | 153 to 164 |
| Sled Pull | 84 to 90 | 156 to 167 |
| Run 4 | 82 to 88 | 153 to 164 |
| Burpee Broad Jumps | 85 to 92 | 158 to 171 |
| Run 5 | 82 to 90 | 153 to 167 |
| RowErg | 82 to 88 | 153 to 164 |
| Run 6 | 83 to 90 | 154 to 167 |
| Farmers Carry | 78 to 85 | 145 to 158 |
| Run 7 | 84 to 90 | 156 to 167 |
| Sandbag Lunges | 84 to 90 | 156 to 167 |
| Run 8 | 85 to 93 | 158 to 173 |
| Wall Balls | 85 to 95 | 158 to 177 |
The race results data has no heart-rate field, so these bands are RoxUpdates assumptions based on effort, not measured values. Heart rate lags effort by 30 to 60 seconds and rises with heat, caffeine and nerves.
Zone 2 for HYROX
Zone 2 is easy aerobic work at about 60 to 70% of max heart rate, with full-sentence conversation. A bigger aerobic base helps you recover between stations and hold your run pace late in the race, and it lets you train a lot without piling up fatigue. Most of the weekly running, rowing and cycling in a HYROX block can sit here, with the hard sessions in zones 4 and 5.
| Age | Max HR (Tanaka) | Zone 2 (bpm) | Zone 4 (bpm) |
|---|---|---|---|
| 25 | 191 | 115 to 134 | 153 to 172 |
| 35 | 184 | 110 to 129 | 147 to 166 |
| 45 | 177 | 106 to 124 | 142 to 159 |
| 55 | 170 | 102 to 119 | 136 to 153 |
| 65 | 163 | 98 to 114 | 130 to 147 |
Zones use percent of the Tanaka estimate. Individual max heart rate varies by roughly 10 bpm either way.
How this is calculated
Max heart rate comes from your input or an age equation. Zones are five bands of that maximum: 50 to 60, 60 to 70, 70 to 80, 80 to 90 and 90 to 100%. With a resting heart rate, each band uses the Karvonen method: resting rate + fraction × (max − resting). Segment targets are our own effort-based assumptions.
Sources and limits
- Tanaka, Monahan, Seals 2001, J Am Coll Cardiol 37(1):153-156. Meta-analysis of 18,712 people.
- Fox, Naughton, Haskell 1971. Widely used, tends to over-estimate for older adults.
- Karvonen M, Kentala E, Mustala O. The effects of training on heart rate: a longitudinal study. Ann Med Exp Biol Fenn 1957;35(3):307-315.
- The five-zone split is a common convention and not a laboratory threshold. Different watches and coaches draw the lines differently. This is not medical advice. See a doctor before hard training if you have a heart condition or take heart-rate-affecting medication.
RoxUpdates is an independent results site and is not affiliated with HYROX.
FAQ
Frequently Asked Questions
What heart rate should I race HYROX at?
Most of a race is hard work, so expect heart rate in zone 4, roughly 80 to 90% of max. For a 32-year-old with an estimated max of 186 bpm that is 149 to 167 bpm. Runs sit near the middle of that band, and wall balls and burpee broad jumps can push to the top. Pace by feel first.
What is zone 2 for HYROX training?
Zone 2 is easy aerobic work at about 60 to 70% of max heart rate, which is 112 to 130 bpm at an estimated max of 186. You should be able to hold a full conversation. Most athletes use it for long easy runs, rows and bike sessions that build the aerobic base under the race effort.
How do I find my max heart rate?
The most reliable way is a maximal effort, such as repeated hill sprints or the finish of an all-out race, ideally with medical clearance. Formulas are estimates with a spread of roughly 10 bpm either way. Age 32 gives 186 bpm by Tanaka and 188 bpm by the classic 220 minus age formula.
Is heart rate a good way to pace HYROX?
Only partly. Heart rate lags effort by 30 to 60 seconds, spikes on short heavy stations like sled pushes, and drifts upward through a race even at a steady pace. Heat, caffeine and nerves also lift it. Use heart rate as a guardrail on the runs and judge stations by feel.
What is the difference between percent of max and Karvonen zones?
Percent-of-max zones take a fraction of your maximum heart rate. Karvonen zones take a fraction of your heart-rate reserve, which is max minus resting, and add resting back. The reserve method gives higher numbers for fit athletes with a low resting heart rate. Enter a resting heart rate above to use it.
Why is my heart rate so high on the sled push?
Heavy, short efforts recruit large muscle groups and trigger a fast rise in heart rate, often with breath-holding. It is normal and does not mean you are going too hard overall. Judge the effort across the whole race and check that your heart rate falls back during the next run.
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