Hyrox Time Calculator

Hyrox Time Calculator

Estimate your total Hyrox race time by inputting your average performance for each running segment and workout station. This calculator provides a projection based on your individual metrics, helping you set realistic goals and strategize your race.

Workout Station Estimates:

function calculateHyroxTime() { var avgRunTime = parseFloat(document.getElementById('avgRunTime').value); var burpeeBroadJumpsTime = parseFloat(document.getElementById('burpeeBroadJumpsTime').value); var skiErgTime = parseFloat(document.getElementById('skiErgTime').value); var sledPushTime = parseFloat(document.getElementById('sledPushTime').value); var sledPullTime = parseFloat(document.getElementById('sledPullTime').value); var rowErgTime = parseFloat(document.getElementById('rowErgTime').value); var farmersCarryTime = parseFloat(document.getElementById('farmersCarryTime').value); var sandbagLungesTime = parseFloat(document.getElementById('sandbagLungesTime').value); var wallBallsTime = parseFloat(document.getElementById('wallBallsTime').value); var transitionTime = parseFloat(document.getElementById('transitionTime').value); if (isNaN(avgRunTime) || avgRunTime <= 0 || isNaN(burpeeBroadJumpsTime) || burpeeBroadJumpsTime < 0 || isNaN(skiErgTime) || skiErgTime < 0 || isNaN(sledPushTime) || sledPushTime < 0 || isNaN(sledPullTime) || sledPullTime < 0 || isNaN(rowErgTime) || rowErgTime < 0 || isNaN(farmersCarryTime) || farmersCarryTime < 0 || isNaN(sandbagLungesTime) || sandbagLungesTime < 0 || isNaN(wallBallsTime) || wallBallsTime < 0 || isNaN(transitionTime) || transitionTime < 0) { document.getElementById('hyroxResult').innerHTML = 'Please enter valid positive numbers for all fields.'; return; } var totalRunningTimeMinutes = avgRunTime * 8; var totalStationTimeMinutes = burpeeBroadJumpsTime + skiErgTime + sledPushTime + sledPullTime + rowErgTime + farmersCarryTime + sandbagLungesTime + wallBallsTime; var totalTransitionTimeSeconds = transitionTime * 16; // 8 transitions from run to station, 8 from station to run var totalTransitionTimeMinutes = totalTransitionTimeSeconds / 60; var estimatedTotalTimeMinutes = totalRunningTimeMinutes + totalStationTimeMinutes + totalTransitionTimeMinutes; var totalSeconds = Math.round(estimatedTotalTimeMinutes * 60); var hours = Math.floor(totalSeconds / 3600); var remainingSeconds = totalSeconds % 3600; var minutes = Math.floor(remainingSeconds / 60); var seconds = remainingSeconds % 60; var resultString = '

Estimated Hyrox Race Time:

'; resultString += '' + hours + ' hours, ' + minutes + ' minutes, ' + seconds + ' seconds'; resultString += 'Breakdown:'; resultString += '

'; resultString += '
• Total Running Time: ' + totalRunningTimeMinutes.toFixed(1) + ' minutes
'; resultString += '
• Total Workout Station Time: ' + totalStationTimeMinutes.toFixed(1) + ' minutes
'; resultString += '
• Total Transition Time: ' + totalTransitionTimeMinutes.toFixed(1) + ' minutes (' + totalTransitionTimeSeconds.toFixed(0) + ' seconds)
'; resultString += '

'; document.getElementById('hyroxResult').innerHTML = resultString; }

Understanding Your Hyrox Performance: A Guide to the Hyrox Time Calculator

Hyrox is a global fitness race for everybody, combining 8km of running with 8 functional workout stations. It's a test of both endurance and strength, challenging athletes to push their limits across a diverse set of movements. Whether you're a seasoned competitor or preparing for your first race, understanding your potential finish time is crucial for effective training and race day strategy.

What is Hyrox?

A Hyrox race consists of eight 1km running segments, each followed by a different functional workout station. The stations are:

1. Ski Erg (1000m)
2. Sled Push (50m)
3. Sled Pull (50m)
4. Burpee Broad Jumps (80m)
5. Row Erg (1000m)
6. Farmers Carry (200m)
7. Sandbag Lunges (100m)
8. Wall Balls (100 reps)

The unique format means athletes must constantly switch between running and strength-based movements, demanding a high level of all-around fitness.

Why Estimate Your Hyrox Time?

Estimating your Hyrox time offers several benefits:

• Goal Setting: Provides a realistic target for your race day performance.
• Training Focus: Highlights areas where you might need to improve (e.g., if your sled times are significantly slower than your running pace).
• Pacing Strategy: Helps you plan how to distribute your energy throughout the race, preventing burnout or leaving too much in the tank.
• Motivation: A clear target can be a powerful motivator during your training blocks.

How the Hyrox Time Calculator Works

Our Hyrox Time Calculator breaks down the race into its core components: running, workout stations, and transitions. By inputting your average performance for each, the calculator aggregates these times to provide an estimated total race duration.

• Average 1km Run Time: This is multiplied by 8 to account for the total 8km of running in the race.
• Workout Station Times: You'll input your estimated time for each of the 8 functional stations. These times should reflect your performance when fatigued, not just fresh.
• Average Transition Time: This accounts for the time spent moving between running segments and workout stations, and vice-versa. There are 8 running segments and 8 stations, leading to 16 transitions in total (8 from run to station, 8 from station to run). Even a few seconds per transition can add up significantly over the course of the race.

Realistic Example Calculation:

Let's consider an intermediate athlete aiming for a solid finish:

• Average 1km Run Time: 5 minutes (Total Running: 5 min/km * 8 km = 40 minutes)
• Burpee Broad Jumps: 4 minutes
• Ski Erg: 5 minutes
• Sled Push: 6 minutes
• Sled Pull: 5 minutes
• Row Erg: 5 minutes
• Farmers Carry: 4 minutes
• Sandbag Lunges: 6 minutes
• Wall Balls: 5 minutes
• Average Transition Time: 10 seconds per transition (Total Transitions: 10 sec * 16 = 160 seconds = 2 minutes 40 seconds)

Estimated Total Time: 40 (running) + 4+5+6+5+5+4+6+5 (stations) + 2.67 (transitions) = 82.67 minutes

This translates to approximately 1 hour, 22 minutes, and 40 seconds.

Tips for Improving Your Hyrox Time

Once you have an estimated time, you can focus your training:

• Run-Workout-Run (RWR) Training: Practice transitioning directly from running into a workout station and then back to running. This simulates race conditions and improves efficiency.
• Strength Endurance: Focus on exercises that build muscular endurance, especially for the sleds, farmers carry, and sandbag lunges.
• Pacing Practice: Learn to maintain a consistent running pace even when fatigued, and understand your limits on the workout stations.
• Technique Refinement: Efficient technique on the Ski Erg, Row Erg, Burpee Broad Jumps, and Wall Balls can save valuable seconds and energy.
• Nutrition & Recovery: Proper fueling and adequate rest are critical for optimal performance and adaptation.

Use this calculator as a tool to guide your Hyrox journey, but remember that race day conditions, adrenaline, and strategy will also play a significant role in your final performance. Good luck!