HYROX Target Split Times by Finish Goal: Complete Pacing Guide

Want to know exactly what pace you need at each station to hit your HYROX goal time? This guide provides target split times for every finish goal from elite sub-1:00 times to beginner 2:00+ finishes, based on analyzing 700,000+ race results.

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How to Use This Guide

This article provides realistic target times for every station based on your finish time goal. The splits are based on:

• ✅ Analysis of 700,000+ HYROX race results
• ✅ Typical pacing patterns of successful athletes
• ✅ Accounting for fatigue across the 8km + 8 stations
• ✅ Balanced approach (not relying on one super-strong station)

Important: These are targets, not minimums. You might be faster on some stations and slower on others based on your strengths. The key is hitting your total time goal.

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Target Split Times: Quick Reference Table

Want to understand how these times break down? Read our guide on what makes a good HYROX time for context on where you fit.

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Sub-1:00 Finish (Elite Level)

Target: 59:30 | Difficulty: Elite (Top 1%)

This is world-class territory. Only the fastest HYROX athletes globally can sustain this pace. You need elite running speed (sub-17:00 5K) AND station proficiency.

Note on Run 1: Some venues have shorter first runs (800m instead of 1km) due to venue layout. The times below assume a full 1km first run. If your venue has a shorter Run 1, expect times 30-45 seconds faster.

Running Splits

• Run 1 (1km): 3:30
• Run 2 (1km): 3:50
• Run 3 (1km): 4:00
• Run 4 (1km): 4:00
• Run 5 (1km): 4:00
• Run 6 (1km): 4:00
• Run 7 (1km): 4:05
• Run 8 (1km): 4:20
• Total Running: 31:45 (3:58/km avg pace)

Station Times

• SkiErg (1000m): 4:00
• Sled Push (50m): 1:40
• Sled Pull (50m): 2:50
• Burpee Broad Jump (80m): 3:00
• Rowing (1000m): 4:00
• Farmers Carry (200m): 1:30
• Sandbag Lunges (100m): 2:50
• Wall Balls (100 reps): 3:40
• Total Stations: 23:30

RoxZone

• Target: 4:30 (33 seconds average per transition)

Reality Check: This requires sub-17:00 5K run fitness plus elite strength endurance. If you can't run an easy 8km in 31 minutes, this goal isn't realistic yet.

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1:10 Finish (Advanced Level)

Target: 1:10:00 | Difficulty: Advanced (Top 10%)

This is a strong advanced time. You need solid running (sub-19:00 5K) and good station technique.

Running Splits

• Run 1 (1km): 3:50
• Run 2 (1km): 4:20
• Run 3 (1km): 4:30
• Run 4 (1km): 4:30
• Run 5 (1km): 4:35
• Run 6 (1km): 4:35
• Run 7 (1km): 4:40
• Run 8 (1km): 4:55
• Total Running: 35:50 (4:29/km avg pace)

Station Times

• SkiErg (1000m): 4:20
• Sled Push (50m): 2:10
• Sled Pull (50m): 3:40
• Burpee Broad Jump (80m): 3:40
• Rowing (1000m): 4:20
• Farmers Carry (200m): 1:50
• Sandbag Lunges (100m): 3:30
• Wall Balls (100 reps): 4:30
• Total Stations: 28:00

RoxZone

• Target: 5:30 (41 seconds average per transition)

Training Focus: Work on maintaining sub-4:30/km pace while fatigued. Station technique is crucial - sloppy reps cost time. See our training program for structured workouts targeting this level.

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1:20 Finish (Competitive Level)

Target: 1:20:00 | Difficulty: Competitive (Top 25%)

A very respectable time showing solid fitness across both running and stations. This is a common goal for experienced athletes.

Running Splits

• Run 1 (1km): 4:15
• Run 2 (1km): 4:50
• Run 3 (1km): 5:00
• Run 4 (1km): 5:00
• Run 5 (1km): 5:05
• Run 6 (1km): 5:05
• Run 7 (1km): 5:15
• Run 8 (1km): 5:20
• Total Running: 39:45 (4:58/km avg pace)

Station Times

• SkiErg (1000m): 4:40
• Sled Push (50m): 2:40
• Sled Pull (50m): 4:10
• Burpee Broad Jump (80m): 4:15
• Rowing (1000m): 4:40
• Farmers Carry (200m): 2:10
• Sandbag Lunges (100m): 4:00
• Wall Balls (100 reps): 5:15
• Total Stations: 31:50

RoxZone

• Target: 6:30 (49 seconds average per transition)

Key Insight: At this level, consistency matters more than one fast station. Work on eliminating weak stations rather than pushing your strengths. Our station performance analysis shows where most athletes lose time.

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1:30 Finish (Intermediate Level)

Target: 1:30:00 | Difficulty: Intermediate (Top 40%)

This is a solid intermediate time and a common first goal for athletes coming from CrossFit, triathlon, or general fitness backgrounds.

Running Splits

• Run 1 (1km): 4:00
• Run 2 (1km): 5:20
• Run 3 (1km): 5:40
• Run 4 (1km): 5:40
• Run 5 (1km): 5:45
• Run 6 (1km): 5:45
• Run 7 (1km): 5:50
• Run 8 (1km): 6:00
• Total Running: 44:00 (5:30/km avg pace)

Station Times

• SkiErg (1000m): 5:00
• Sled Push (50m): 3:10
• Sled Pull (50m): 4:50
• Burpee Broad Jump (80m): 5:00
• Rowing (1000m): 5:00
• Farmers Carry (200m): 2:30
• Sandbag Lunges (100m): 4:40
• Wall Balls (100 reps): 6:00
• Total Stations: 36:10

RoxZone

• Target: 7:30 (56 seconds average per transition)

Strategy Tips:

• Keep runs conversational early (Runs 1-4)
• Save energy for stations 5-8 where fatigue hits
• Don't go out too fast on Run 1 - you'll pay for it later
• Read our HYROX pacing strategy for more details

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1:45 Finish (Solid Finisher)

Target: 1:45:00 | Difficulty: Achievable for fit beginners

This is a realistic goal for first-time HYROX athletes with decent general fitness (can run 5km in 25-26 minutes).

Running Splits

• Run 1 (1km): 5:15
• Run 2 (1km): 6:05
• Run 3 (1km): 6:20
• Run 4 (1km): 6:20
• Run 5 (1km): 6:30
• Run 6 (1km): 6:30
• Run 7 (1km): 6:40
• Run 8 (1km): 7:00
• Total Running: 50:35 (6:20/km avg pace)

Station Times

• SkiErg (1000m): 5:30
• Sled Push (50m): 3:50
• Sled Pull (50m): 5:40
• Burpee Broad Jump (80m): 6:00
• Rowing (1000m): 5:30
• Farmers Carry (200m): 2:50
• Sandbag Lunges (100m): 5:30
• Wall Balls (100 reps): 7:00
• Total Stations: 41:50

RoxZone

• Target: 9:30 (71 seconds average per transition)

Common Mistakes: Many beginners go too hard on Run 1 and early stations, then crash on runs 5-8. Pace conservatively early. See our guide on common beginner mistakes.

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2:00 Finish (Beginner+ Level)

Target: 2:00:00 | Difficulty: Achievable first goal

A realistic target for your first HYROX if you have baseline fitness (can run 5km in 27-30 minutes).

Running Splits

• Run 1 (1km): 5:30
• Run 2 (1km): 6:45
• Run 3 (1km): 7:00
• Run 4 (1km): 7:00
• Run 5 (1km): 7:10
• Run 6 (1km): 7:10
• Run 7 (1km): 7:20
• Run 8 (1km): 7:40
• Total Running: 55:30 (6:56/km avg pace)

Station Times

• SkiErg (1000m): 6:00
• Sled Push (50m): 4:20
• Sled Pull (50m): 6:30
• Burpee Broad Jump (80m): 7:00
• Rowing (1000m): 6:00
• Farmers Carry (200m): 3:10
• Sandbag Lunges (100m): 6:20
• Wall Balls (100 reps): 8:00
• Total Stations: 47:20

RoxZone

• Target: 12:00 (90 seconds average per transition)

Focus Areas:

• Build 5K run base to sub-30:00
• Practice station movements with light weight
• Work on breathing technique during burpees and wall balls
• Don't rush transitions - catch your breath and set up properly

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How to Use These Targets in Training

1. Identify Your Realistic Goal

Don't pick a goal based on what you want - pick based on your current fitness:

• What's your easy 5K time? Multiply by 1.8 to estimate your HYROX running time
• Can you complete all stations? If not, focus on technique first
• How's your strength endurance? Stations will slow you more than runs as you fatigue

2. Practice Race-Pace Intervals

Run intervals at your target pace:

• 1:30 goal: 8 x 1km at 5:40/km with 1:00 rest
• 1:45 goal: 8 x 1km at 6:20/km with 1:00 rest
• 2:00 goal: 8 x 1km at 7:00/km with 1:00 rest

3. Test Individual Stations

Time yourself on each station when fresh to see where you need work:

• If your fresh SkiErg time is 6:00 and your target is 5:00, you need specific training
• Our sled push improvement guide and sandbag strategy provide station-specific tips

4. Simulate Race Conditions

Every 3-4 weeks, do a simulation:

• Run 1km + SkiErg + Run 1km + Sled Push + Run 1km
• Time each segment and compare to your targets
• Adjust training based on where you're off pace

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Understanding Pacing Strategy

Why Runs Get Slower

Notice how Run 8 is always slower than Run 1? That's not conservative pacing - it's reality:

• Cumulative fatigue: You've run 7km and done 7 stations by Run 8
• Glycogen depletion: You're burning through fuel reserves
• Mental fatigue: Staying focused gets harder
• Technique breakdown: Form degrades as you tire

Key Insight: The splits above account for realistic fatigue. If you try to hold Run 1 pace through Run 8, you'll blow up.

Why Station Times Matter

Many athletes focus only on running but stations make up 35-40% of your total time. Shaving 30 seconds off your sled pull is worth more than shaving 30 seconds off one run.

Math: If you're targeting 1:30:

• Running: ~44 minutes (49% of time)
• Stations: ~36 minutes (40% of time)
• RoxZone: ~7 minutes (8% of time)
• Transitions: ~3 minutes (3% of time)

Improve your weakest station by 10% and you'll save 1-2 minutes total.

The RoxZone Secret

RoxZone (transition time) reveals your conditioning:

• Sub-5:00: Elite conditioning - you recover fast
• 5:00-7:00: Good conditioning - manageable fatigue
• 7:00-10:00: Fair conditioning - need more endurance work
• 10:00+: Build your base - you're working too hard everywhere

Our RoxZone efficiency analysis shows how to optimize transitions.

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Adjusting for Your Strengths

These splits assume balanced fitness. Adjust based on your background:

If You're a Strong Runner

• Add 10-15% time to station targets
• Subtract 5-10% from running targets
• Focus training on stations to balance out
• Your risk: Overrunning early, blowing up on stations

If You're a Strong CrossFitter

• Add 5-10% time to running targets
• Subtract 10-15% from station targets
• Focus training on aerobic base
• Your risk: Not recovering between stations, slow runs

If You're Coming from Endurance Sports

• Add 15-20% time to station targets
• Use running targets as written
• Focus heavily on strength endurance
• Your risk: Stations taking twice as long as expected

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Common Pacing Mistakes

1. Going Too Fast on Run 1

The Trap: You feel fresh, the crowd is hyped, you go 30 seconds too fast.

The Cost: You pay back that 30 seconds with interest on Runs 5-8, plus slower station times from being gassed.

Fix: Run 1 should feel EASY. Like you're warming up. Because you are.

2. Racing the Stations

The Trap: Trying to beat your gym PR on SkiErg or Row.

The Cost: You blow up your legs/arms for the next run and station.

Fix: Hit your target time, no faster. Save "racing" for the final 2 stations if you're feeling good.

3. Ignoring Transitions

The Trap: Rushing transitions without catching your breath.

The Cost: You start the next segment still gassed, which slows you down more than the 10 seconds you "saved."

Fix: Use transitions strategically. Take 5 deep breaths, get your heart rate down 10-15 beats, then go.

4. No Plan for Adversity

The Trap: Your pace plan assumes everything goes perfectly.

The Cost: One slow station derails your entire race mentally.

Fix: Build in 2-3 minutes of buffer. If targeting 1:30, train to go 1:27-1:28. Then race mistakes won't ruin your goal.

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Next Steps: Putting This Into Action

Now that you have target splits, here's how to use them:

1. Use Our Free Pacing Calculator

Get personalized targets based on YOUR fitness level: HYROX Pacing Calculator

Input your 5K/10K times and station test results to get custom splits.

2. Analyze Your Last Race

If you've done a HYROX before, see where you lost time: Race Analyzer Tool

Upload your splits and get instant insights on your weak points.

3. Get a Training Plan

Want a structured 12-week program to hit these targets? Our Training Program provides daily workouts, pacing strategies, and progression protocols based on analyzing 700,000+ races.

4. Learn More Strategy

• HYROX Running Strategy - How to pace your runs
• Station Performance Analysis - Which stations cost the most time
• How to Beat 1:30 - Detailed guide for intermediate athletes

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Final Thoughts

Remember: These targets are guidelines, not rules. Your individual race will vary based on:

• Course conditions (heat, altitude, venue setup)
• Your specific strengths and weaknesses
• How you feel on race day
• The competition (doubles athletes clogging lanes, etc.)

The goal isn't to hit every split exactly - it's to finish at your target time with a smart, sustainable strategy.

Most importantly: Start conservative. It's better to negative split and finish strong than to blow up halfway through and death-march to the finish.

Good luck, and see you at the finish line! 💪

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