1. Quick Answer: Find Your Level
A HYROX race consists of 16 sections -- 8 Runs (each 1 km) and 8 Stations -- plus Roxzone transitions between them. Looking at your overall time alone does not tell you which sections are strong and which need work. A split table lets you compare your actual times against target paces for every section.
This article provides split tables at three goal levels:
| Level | Goal Time | Avg Run Pace | Avg Station Time | Typical Athlete |
|---|---|---|---|---|
| Level 1 | ~90 min | 5:30-6:00/km | 3:00-4:30 | First or second race |
| Level 2 | ~75 min | 4:30-5:00/km | 2:00-3:30 | Intermediate, sub-80 goal |
| Level 3 | ~60 min | 3:30-4:00/km | 1:30-2:30 | Advanced, Pro Division target |
Start by matching your most recent race time to the closest level, then use that split table as your benchmark. The eight stations in order are:
- Station 1: SkiErg (1,000 m)
- Station 2: Sled Push (50 m)
- Station 3: Sled Pull (50 m)
- Station 4: Burpee Broad Jumps (80 m)
- Station 5: Rowing (1,000 m)
- Station 6: Farmers Carry (200 m)
- Station 7: Lunges (100 m)
- Station 8: Wall Balls (100 reps)
For a deeper look at how to read and act on split data, see the record method guide. If you have not decided how to track your results yet, the record template is a good starting point.
2. 90-Minute Target Split Table
This level is realistic for first-time and second-time HYROX athletes. The run paces assume you can maintain a jog throughout without walking. Station targets include generous buffers, and the overall total lands around 92 minutes to allow for course conditions and minor mistakes.
Run Splits (90-min goal)
| Section | Target Time | Notes |
|---|---|---|
| Run 1 | 5:30 | Warm-up pace. Do not sprint the start |
| Run 2 | 5:30 | After SkiErg. Settle breathing |
| Run 3 | 5:40 | After Sled Push. Legs will feel heavy |
| Run 4 | 5:40 | After Sled Pull. Grip fatigue begins |
| Run 5 | 5:50 | After Burpees. Heart rate is elevated |
| Run 6 | 5:50 | After Rowing. Back and leg fatigue |
| Run 7 | 6:00 | After Farmers Carry. Shoulders and forearms tired |
| Run 8 | 6:00 | After Lunges. Heaviest legs of the race |
Run total: ~45:40
Station Splits (90-min goal)
| Station | Exercise | Target Time | Notes |
|---|---|---|---|
| Station 1 | SkiErg | 4:30 | Pace ~2:15/500 m. Steady strokes |
| Station 2 | Sled Push | 3:00 | Floor surface matters. Priority: do not stop |
| Station 3 | Sled Pull | 3:00 | Keep a consistent hand-over-hand rhythm |
| Station 4 | Burpee Broad Jumps | 4:00 | 80 m at a steady rhythm. Avoid standing still |
| Station 5 | Rowing | 4:00 | Pace ~2:00/500 m. Save your legs |
| Station 6 | Farmers Carry | 3:00 | 200 m walking pace. Grip usually fails first |
| Station 7 | Lunges | 4:30 | 100 m. Knee tracking gets sloppy late |
| Station 8 | Wall Balls | 4:30 | 100 reps. Try 20-rep sets x 5 |
Station total: ~30:30
Roxzone (90-min goal)
| Item | Target Time |
|---|---|
| Per Roxzone transition | 0:20-0:30 |
| Roxzone total (16 transitions) | ~6:00-8:00 |
Overall estimate: 45:40 + 30:30 + 7:00 = ~83:10 (Run/Station) + Roxzone = ~90:10
If the combined total lands around 92 minutes, sub-90 is well within reach with cleaner transitions and minor pacing improvements. The 90-minute wall pacing guide covers specific strategies for breaking through this barrier.
3. 75-Minute Target Split Table
This level is for intermediate athletes with three or more races under their belt and a clear understanding of their split tendencies. All runs must stay under 5:00/km, and every station requires a deliberate pacing strategy.
Run Splits (75-min goal)
| Section | Target Time | Notes |
|---|---|---|
| Run 1 | 4:30 | Hold back. Starting at 4:20 costs you later |
| Run 2 | 4:30 | After SkiErg. Lock into cruise pace |
| Run 3 | 4:40 | After Sled Push. Focus on leg turnover |
| Run 4 | 4:40 | After Sled Pull. Use the run to recover upper body |
| Run 5 | 4:50 | After Burpees. Heart rate management is key |
| Run 6 | 4:50 | After Rowing. Grinding phase starts here |
| Run 7 | 5:00 | After Farmers Carry. Shoulder fatigue |
| Run 8 | 5:00 | After Lunges. Close out the final km |
Run total: ~37:40
Station Splits (75-min goal)
| Station | Exercise | Target Time | Notes |
|---|---|---|---|
| Station 1 | SkiErg | 3:30 | Pace ~1:45/500 m. Smooth, consistent pulls |
| Station 2 | Sled Push | 2:00 | Stay low. Do not stand up mid-push |
| Station 3 | Sled Pull | 2:00 | Maintain tempo through the full 50 m |
| Station 4 | Burpee Broad Jumps | 3:00 | 80 m efficiently. Maximize jump distance |
| Station 5 | Rowing | 3:30 | Pace ~1:45/500 m. Check drag factor |
| Station 6 | Farmers Carry | 2:00 | 200 m at a fast walk to light jog |
| Station 7 | Lunges | 3:30 | 100 m. Keep a metronome-like tempo |
| Station 8 | Wall Balls | 3:30 | 100 reps. Aim for 25-rep sets x 4 |
Station total: ~23:00
Roxzone (75-min goal)
| Item | Target Time |
|---|---|
| Per Roxzone transition | 0:15-0:25 |
| Roxzone total (16 transitions) | ~5:00-6:30 |
Overall estimate: 37:40 + 23:00 + 5:40 = ~66:20 (Run/Station) + Roxzone = ~72:00-77:00
Breaking 75 minutes requires both runs and stations to be well-rounded. If one side is strong but the other is lagging, the bottleneck will prevent you from hitting the target. Identify your weaker half and prioritize it in training.
4. 60-Minute Target Split Table
This is Pro Division territory. Every run must stay under 4:00/km, and stations demand both high fitness and refined technique. Reaching this level typically requires 5-6 training days per week with sport-specific station practice.
Run Splits (60-min goal)
| Section | Target Time | Notes |
|---|---|---|
| Run 1 | 3:40 | Set your rhythm. Resist the urge to race |
| Run 2 | 3:40 | After SkiErg. Snap back to pace immediately |
| Run 3 | 3:45 | After Sled Push. Leg transition speed matters |
| Run 4 | 3:45 | After Sled Pull. Upper body recovery on the run |
| Run 5 | 3:50 | After Burpees. Falling off pace here means sub-60 is gone |
| Run 6 | 3:50 | After Rowing. How well did you save your legs? |
| Run 7 | 3:55 | After Farmers Carry. Two runs left |
| Run 8 | 4:00 | After Lunges. Empty the tank on the final km |
Run total: ~30:25
Station Splits (60-min goal)
| Station | Exercise | Target Time | Notes |
|---|---|---|---|
| Station 1 | SkiErg | 2:45 | Pace ~1:22/500 m. Sustained power output |
| Station 2 | Sled Push | 1:30 | Explosive push. Any stop is a major loss |
| Station 3 | Sled Pull | 1:30 | Fast hand-over-hand. Technique separates times |
| Station 4 | Burpee Broad Jumps | 2:15 | 80 m in minimum reps. Jump efficiency is king |
| Station 5 | Rowing | 2:45 | Pace ~1:22/500 m. Preserve legs for Lunges |
| Station 6 | Farmers Carry | 1:30 | 200 m at a jog. Grip strength is non-negotiable |
| Station 7 | Lunges | 2:30 | 100 m. Consistent cadence, no pauses |
| Station 8 | Wall Balls | 2:30 | 100 reps. Unbroken or 50-50 split max |
Station total: ~17:15
Roxzone (60-min goal)
| Item | Target Time |
|---|---|
| Per Roxzone transition | 0:10-0:20 |
| Roxzone total (16 transitions) | ~3:00-5:00 |
Overall estimate: 30:25 + 17:15 + 4:00 = ~51:40 (Run/Station) + Roxzone = ~55:40-61:40
Sub-60 demands zero wasted time across the entire race. Roxzone efficiency becomes critical -- know the course layout before race day so you never hesitate during transitions.
5. Race Comparison Sheet
Split tables are not only for setting targets -- they are equally valuable for comparing performance across multiple races. By placing two sets of splits side by side, you can instantly see which sections improved and which regressed.
Comparison Template
| Section | Race A | Race B | Diff | Verdict |
|---|---|---|---|---|
| Run 1 | 5:30 | 5:20 | -0:10 | Improved |
| Station 1 (SkiErg) | 4:30 | 4:15 | -0:15 | Improved |
| Run 2 | 5:35 | 5:25 | -0:10 | Improved |
| Station 2 (Sled Push) | 3:10 | 3:30 | +0:20 | Regressed |
| Run 3 | 5:50 | 5:40 | -0:10 | Improved |
| Station 3 (Sled Pull) | 3:00 | 2:50 | -0:10 | Improved |
| Run 4 | 5:45 | 5:35 | -0:10 | Improved |
| Station 4 (Burpee BJ) | 4:10 | 4:00 | -0:10 | Improved |
| Run 5 | 6:00 | 5:50 | -0:10 | Improved |
| Station 5 (Rowing) | 4:00 | 3:50 | -0:10 | Improved |
| Run 6 | 6:10 | 5:55 | -0:15 | Improved |
| Station 6 (Farmers C.) | 3:00 | 2:55 | -0:05 | Improved |
| Run 7 | 6:20 | 6:10 | -0:10 | Improved |
| Station 7 (Lunges) | 4:40 | 4:50 | +0:10 | Regressed |
| Run 8 | 6:30 | 6:15 | -0:15 | Improved |
| Station 8 (Wall Balls) | 5:00 | 4:30 | -0:30 | Improved |
In this example, overall time improved, but Sled Push and Lunges regressed. Without the comparison sheet, these regressions would be invisible inside a faster overall time.
How to Read the Comparison
- Negative diff: Race B was faster (improvement)
- Positive diff: Race B was slower (regression)
- Two or more regressions: Look for a shared root cause (e.g., all late-race stations regressing suggests a stamina issue)
If this is your first time comparing races, the record template makes data entry easier. Combining the comparison with the late-race bottleneck analysis can further narrow down what to fix.
6. How to Use Split Data for Improvement
A split table is not something to glance at -- it is a tool for deciding exactly what to train before your next race. Follow these steps to turn data into action.
Step 1: Fill in your actual splits
Write out your most recent race results in the same format as the tables above. If official results do not include section times, estimate from your GPS watch laps or race footage.
Step 2: Calculate the gap to your target
For each section, subtract your actual time from the target. The sections with the largest gaps represent your biggest opportunities.
Step 3: Prioritize improvements
Trying to improve everything at once leads to scattered training. Use these criteria to set priorities:
| Priority | Criteria | Example |
|---|---|---|
| High | Largest gap to target | Wall Balls 2 min slower than target |
| Medium | Moderate gap but easy to fix with practice | Sled Push form correction saves 30 sec |
| Low | Small gap or requires long-term base building | Run endurance (takes months to build) |
Step 4: Build your training plan
Add your highest-priority section to at least two training sessions per week. For example, if Wall Balls are your bottleneck, practice 100 Wall Balls with structured set splits twice a week on top of your regular training. Fill remaining sessions with running and general station work.
For athletes new to structured training plans, the beginner training plan provides a weekly framework you can adapt. Combining that structure with targeted split-based improvements creates a feedback loop: race, analyze splits, train the weak spots, race again.
7. FAQ
Q1 How should I set a goal time for my first HYROX race?
Use the 90-minute split table as your baseline. Aim for run paces of 5:30-6:00/km and give yourself generous station targets. Focus on finishing strong rather than chasing a fast time. You can target the 75-minute table after your second or third race. Setting an overly ambitious goal for your first race usually leads to a severe late-race collapse.
Q2 Are the improvement strategies different for slow runners vs. slow station performers?
Yes, very different. If your runs are the bottleneck, prioritize aerobic base building with three zone-2 runs per week. If stations are your weakness, identify your one or two worst stations and dedicate two sessions per week to targeted practice. If both are slow, start with your worst station -- it typically yields faster gains in overall time than trying to improve run pace across all eight sections simultaneously.
Q3 Should I include Roxzone times in my split tracking?
Absolutely. Each Roxzone transition takes 15-30 seconds, and with 16 transitions per race, that adds up to 4-8 minutes total. Including Roxzone in your split table makes your goal time more realistic and helps identify transition efficiency as a potential area for improvement. Athletes around the 90-minute mark can often shave 2-3 minutes just by cleaning up transitions.
8. Summary
Improving your HYROX time is not about vaguely trying to go faster. It is about identifying exactly which sections cost you the most time, setting specific targets, and training those weak points deliberately.
- 90-min goal: Run 5:30-6:00, Station 3:00-4:30. Focus on finishing consistently
- 75-min goal: Run 4:30-5:00, Station 2:00-3:30. Both sides must be balanced
- 60-min goal: Run 3:30-4:00, Station 1:30-2:30. Eliminate waste everywhere
Use the race comparison sheet to track progress across events. The data will show you what is working and what is not -- no guessing required. Start by filling in your most recent splits and finding your level.
Sources
HYROX race structure confirmed via HYROX The Fitness Race.
Split targets are based on published result distributions and practical insights from the record method guide and 90-minute wall pacing article.