Training for HYROX

Eight stations alternating with eight 1km runs. Your forecast splits into a run budget, a station-time budget, and a transition budget, each reviewable and editable on its own.

The eight stations

Every HYROX race alternates eight stations with eight 1km runs, in the same on-course order every time.

  • SkiErg · 1000m
  • Sled Push · 50m
  • Sled Pull · 50m
  • Burpee Broad Jump · 80m
  • Row · 1000m
  • Farmers Carry · 200m
  • Sandbag Lunges · 100m
  • Wall Balls · 100 reps

Reference station times: open division, men 35-44

The table below is ONE example row from the model's benchmark set, for the open division, men 35-44 cohort specifically, not a universal default.

  • SkiErg (1000m): 4:50
  • Sled Push (50m): 2:30
  • Sled Pull (50m): 2:45
  • Burpee Broad Jump (80m): 5:30
  • Row (1000m): 4:40
  • Farmers Carry (200m): 2:00
  • Sandbag Lunges (100m): 2:45
  • Wall Balls (100 reps): 6:30

Three things worth knowing about these numbers. Defaults vary by sex and eleven age brackets; the reference row above is one of those cohorts, not everyone's starting point. They are owner-approved seeded benchmarks, not measured race data. And every value is editable per account: the app personalizes to your own cohort and your own edits from the moment you set up your race.

Run, station, and transition: one decomposition

A HYROX forecast splits into three budgets you can review independently: the run time across the eight 1km segments, the total station time above, and a transition budget for setup and roxzone movement between stations. Editing any one of them moves your forecast without touching the others.

What /segments shows

Your run segments view breaks each of the eight runs down by the station completed immediately before it, so you can see which stations are costing you the most run pace, not just which stations are slow in isolation.

How the forecast works

The model behind these numbers is the same deterministic engine every race format on Performance runs on. Read the full explanation, including how confidence ranges work and how the model validates itself, on the method page.

Get your own forecast

Set your baseline and race date, and your HYROX forecast starts from these defaults, personalizing to your logged sessions and simulations from there. Start free.