HYROX Pace Band
2:00:00, Open Men
For a 2:00:00 finish in Open Men, run 7:05 per km on average and aim to leave the burpee broad jumps (leg 8) at 56:31. The band below has a target split and clock for all 16 legs.
Last updated: 2026-10-25 · Free, runs in your browser, nothing uploaded or stored
Runs in your browser. Nothing you enter is uploaded or stored.
Print at 100% scale (not "fit to page"). The band is 2.4 inches wide, so it wraps a wrist or fits under clear tape. On a phone, choose "Save as PDF" or send it to a printer.
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Start time and body weight in. A timed plan for meals, carbs and caffeine from published guidance.
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Open tool2:00:00 splits: Open Men
Median splits of 1,834+ Open Men finishers near 2:00:00, scaled so the clock ends on 2:00:00. Station rows include one eighth of the roxzone total (11:06).
| Leg | Split | Clock |
|---|---|---|
| Run 1 | 5:52 | 5:52 |
| SkiErg | 6:30 | 12:22 |
| Run 2 | 6:18 | 18:39 |
| Sled Push | 5:24 | 24:03 |
| Run 3 | 6:53 | 30:56 |
| Sled Pull | 8:25 | 39:21 |
| Run 4 | 7:01 | 46:22 |
| Burpees | 10:09 | 56:31 |
| Run 5 | 7:22 | 1:03:53 |
| Row | 7:03 | 1:10:55 |
| Run 6 | 7:09 | 1:18:04 |
| Farmers | 4:16 | 1:22:20 |
| Run 7 | 7:13 | 1:29:33 |
| Lunges | 9:14 | 1:38:47 |
| Run 8 | 8:51 | 1:47:38 |
| Wall Balls | 12:22 | 2:00:00 |
Want the unscaled medians, the share of athletes who beat this time and the training benchmarks? See sub 120 Open Men.
Methodology and sources
Each leg is the median split of Open Men finishers within 4% of 2:00:00 (1,834+ athletes) from 201,757 results with full splits (2024 to 2026, 307 events), multiplied by a single factor so the 16 legs and the roxzone add up to 2:00:00. This page is only built where at least 150 finishers sit near the goal. RoxUpdates is independent and is not affiliated with HYROX. Full method on the pace band generator page.
FAQ
Frequently Asked Questions
What pace do I need for a 2:00:00 HYROX in Open Men?
About 7:05 per km averaged over the eight runs, with run 1 near 5:52 and run 8 near 8:51. Stations take 52:16 in total and the roxzone 11:06. These come from real Open Men finishers near 2:00:00.
What should the clock read halfway through a 2:00:00 race?
After leg 8 (run 4 and the burpee broad jumps) the clock on this band reads 56:31, and after leg 12 (run 6 and the farmers carry) it reads 1:22:20. If you are more than a minute ahead of these, you probably started too fast; the last runs are the slowest.
Can you wear a pace band at HYROX?
Many athletes carry a printed split on the wrist or forearm. Rules can differ by event and division, and officials decide on the day, so check your race briefing before you rely on it. Keep the band flat and clear of equipment handles.
Does the band count the roxzone?
Yes. The total roxzone time for your goal is split equally across the eight stations, so the Clock column matches your watch as you leave each station. You can add it to the runs instead in the tool above.
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