HYROX stations

Work out your HYROX station splits

Your split, station by station: pick your division and level — or enter a target time — and see how a HYROX race divides into runs, stations and loads, from the same station model our HYROX training plans are built on.

Division

Experience

Target finish time

Optional — h:mm or minutes. Leave empty to use the estimate for your level.

Your race split

Finish time1:35 h

Running (8 × 1 km)45 min

Average 1 km split5:35 /km

Stations + transitions50 min

Average per station6:18

Estimate for Intermediate — enter your own target time to sharpen it.

The eight stations at your division's loads

Station	Race dose	Load
1. SkiErg	1000 m	—
2. Sled push	50 m	152 kg
3. Sled pull	50 m	103 kg
4. Burpee broad jumps	80 m	—
5. RowErg	1000 m	—
6. Farmers carry	200 m	2 × 24 kg
7. Sandbag lunges	100 m	20 kg
8. Wall balls	100 reps	6 kg → 3 m

Sled loads include the sled. “—” marks bodyweight or machine stations with no division load.

How our plans train this split

Recurring benchmark (full runs, half station doses)1:35 h

Race rehearsal (full runs, 80% station doses)1:50 h

The benchmark keeps one fixed protocol so week 7 compares honestly against week 3; the rehearsal before race day is the only escalation.

Not another pace converter

This calculator computes on the station model behind GetMyCoach's HYROX training plans — the sourced division load table, the eight race stations with their doses, and the time model that budgets running against station work. The numbers here are the numbers a generated plan trains with, not a formula invented for this page.

The eight stations, in race order

A HYROX race alternates eight 1 km runs with eight fixed stations: 1000 m SkiErg, 50 m sled push, 50 m sled pull, 80 m burpee broad jumps, 1000 m row, 200 m farmers carry, 100 m sandbag lunges and 100 wall balls. The order never changes — which is what makes a split plan worth having, because you always know what your legs must survive next.

How the run/station split works

The running adds up to roughly 47% of total race time across experience levels — 8 km is 8 km whether it's your first race or your tenth — and the rest goes to stations and transitions. Enter a target finish time and the calculator divides it the way the plan model does: an average 1 km split to hold, and an average station budget on top. Per-station figures are averages on purpose; your real distribution depends on where you're strong.

Division loads: Open, Pro and Doubles

Every load in the table is sourced from the official division standards, and the three cells people get wrong most are handled: Women Pro races the Men Open column exactly (at the women's 2.7 m wall-ball target), Mixed Doubles races Pro Women loads regardless of who lifts what, and in Doubles the partners split the work at each station — never the weight.

How to train your splits

Our HYROX plans train the split with a recurring benchmark: the full 8 km of running against half station doses, identical every time, so it fits a training week and week 7 compares honestly against week 3. The one escalation is a race rehearsal at 80% station doses before race day — the first time you meet the real distances should not be the race.

From a split to a plan

A split is a target; a plan is how you reach it. GetMyCoach builds a HYROX block around your division, your experience and your week — compromised running, station strength and the benchmark above included.

Frequently asked questions

Where do the loads and doses come from?: From the same tables our plan generator prescribes from: the official division load standards (sled figures include the sled) and the fixed race distances of the eight stations. If a standard changes, the product table is corrected and this page follows it.
Can it tell me my exact time per station?: No — and it doesn't pretend to. The model splits total time into running and station work; the per-station figure is an average. Your real distribution depends on where you're strong, which is exactly what training against the stations reveals.
What target time should I enter?: Your goal for the race you've entered, or a recent result. Leave it empty and the calculator uses the plan model's estimate for your experience level instead.
How do Doubles divisions work here?: Doubles loads are the correct column for your category — Open Doubles races its gender's Open loads, Mixed Doubles races Pro Women. You and your partner split the work at each station, not the weight, so the loads are what's on the equipment when it's your turn.

Turn your split into a HYROX plan

Tell your coach your division, your experience and your race date, and get a HYROX block that trains these exact stations — free during early access.

Start my HYROX plan See the HYROX plan →

Station

Race dose

Load

1. SkiErg

1000 m

—

2. Sled push

50 m

152 kg

3. Sled pull

50 m

103 kg

4. Burpee broad jumps

80 m

—

5. RowErg

1000 m

—

6. Farmers carry

200 m

2 × 24 kg

7. Sandbag lunges

100 m

20 kg

8. Wall balls

100 reps

6 kg → 3 m

Not another pace converter

The eight stations, in race order

How the run/station split works

Division loads: Open, Pro and Doubles

How to train your splits

Frequently asked questions

Where do the loads and doses come from?

From the same tables our plan generator prescribes from: the official division load standards (sled figures include the sled) and the fixed race distances of the eight stations. If a standard changes, the product table is corrected and this page follows it.

Can it tell me my exact time per station?

No — and it doesn't pretend to. The model splits total time into running and station work; the per-station figure is an average. Your real distribution depends on where you're strong, which is exactly what training against the stations reveals.

What target time should I enter?

Your goal for the race you've entered, or a recent result. Leave it empty and the calculator uses the plan model's estimate for your experience level instead.

How do Doubles divisions work here?

Doubles loads are the correct column for your category — Open Doubles races its gender's Open loads, Mixed Doubles races Pro Women. You and your partner split the work at each station, not the weight, so the loads are what's on the equipment when it's your turn.