Training
How do you predict your HYROX finish time?
You predict your HYROX finish time by adding up three parts: 8 runs of 1 km, 8 stations and the Roxzone. Your race running pace is slower than your threshold pace, because you run after station work. An example from the Benchmrk engine: a man in Open with a threshold pace of 4:45/km finishes in 1:18:41, with 42:24 of running, 30:52 on the stations and 5:25 of Roxzone. A prediction is an estimate, not a guarantee.
In short
- Finish time = 8 runs + 8 stations + Roxzone.
- Your race pace is slower than your threshold pace, because you run fatigued.
- You estimate station times best with times you measured yourself.
- A chance of hitting your goal time says more than a single number.
What parts make up your finish time?
Your finish time has three parts: the runs, the stations and the Roxzone. A HYROX race is 8 times 1 km of running with one station after each kilometre. If you estimate those three parts separately, you also see where the minutes are.
| Part | What it is | What it depends on |
|---|---|---|
| Runs | 8 × 1 km | Your threshold pace and how well you run when fatigued |
| Stations | SkiErg to wall balls | Strength, technique and the weights of your division |
| Roxzone | Transitions between the running route and the stations | How fast and calm your transitions are |
How do you work out your running time?
Your running time is 8 times your race pace per kilometre. That race pace is slower than your threshold pace, because after every station you run with tired legs. How big that gap is differs per person. Benchmrk measures it in the benchmarks with a full sim. For the pace you need for your goal time, read run pacing. You can find your threshold pace itself with this guide.
In research, running turned out to be the biggest part of the race. In the study by Brandt and colleagues (2025), the median finish time was 86.5 minutes, of which a median of 51.2 minutes was running. In an analysis of more than 14,000 results in Open men, from 15 races in 2024 and 2025, runs 5 to 8 were most strongly related to finish time.
How do you estimate your station times?
Best with times you measured yourself, at race weight and after a kilometre of running. If you don't have those, Benchmrk uses a mid-field time per station for your division, adjusted to how strong you rate yourself at that station. In the same data analysis, the spread was widest on the wall balls: a standard deviation of 2.02 minutes. So for many people there is time to win there, see wall balls without stopping.
How does the Roxzone count?
The Roxzone is the zone between the running course and the stations. The rulebook distinguishes those three parts of the course, and you enter and leave the Roxzone through an IN and an OUT arch. You pass through it at every transition between running and a station. Benchmrk estimates the Roxzone from your threshold pace and keeps it separate, so you can see what faster transitions are worth. Tips are in save time in the Roxzone.
What does a prediction look like? An example
This is an example from the Benchmrk engine, not a real athlete. Starting point: Open men, threshold pace 4:45/km, 16 weeks to the race, goal 1:20:00.
| Item | Example |
|---|---|
| Runs | 42:24 |
| Stations | 30:52 |
| Roxzone | 5:25 |
| Expected finish time | 1:18:41 |
| Chance of 1:20:00 | 96% |
| Required running pace | 5:28/km |
| Current running pace | 5:18/km |
The expected running pace of 5:18/km is 33 seconds slower than the threshold pace of 4:45/km. That gap is the effect of running after the stations. Because the current pace is faster than the required pace, the chance is high.
Why a chance and not a single time?
Because you are still training for weeks and not every week goes as planned. Benchmrk works out how much you need to improve and how much improvement to expect in the time you have. A chance follows from that. If it is below 60%, the app suggests a more suitable goal. For the plan around this, see HYROX training plan.
How Benchmrk does it
Benchmrk predicts your time per run, per station and for the Roxzone, and works out your chance of hitting your goal time. You enter your threshold pace, goal time and strong and weak stations. After each benchmark the app adjusts your paces and station times. Try it without an account in the quick check.
Frequently asked questions
How accurate is a prediction of your HYROX time?
A prediction is only as good as its input. With measured station times and recent splits from a sim it gets sharper than with your running pace alone.
Why do you run slower in a HYROX race than on a normal 8 km?
You run every kilometre after a station, with tired legs and a high heart rate. That is why Benchmrk uses a race pace that is slower than your threshold pace.
Which runs determine your finish time the most?
In an analysis of more than 14,000 results in Open men, runs 5 to 8 were most strongly related to finish time.
What is the Roxzone?
The Roxzone is the zone where you switch from the running route to the stations. Benchmrk counts that time separately; in the engine example on this page it is 5:25.
What if my chance of hitting my goal time is low?
Below 60%, Benchmrk suggests a more suitable goal. You choose whether to accept it or keep your goal.
Sources
- HYROX Singles Rulebook, season 26/27 (accessed on 22 October 2026)
- Brandt, Ebel, Lebahn and Schmidt (2025), Frontiers in Physiology, doi:10.3389/fphys.2025.1519240 (accessed on 22 October 2026)
- HYROX – The Fitness Race (race format and stations) (accessed on 22 October 2026)
- HYROX Sports Science Report 2025 (data analysis Duffuler) (accessed on 22 October 2026)