HYROX GUIDE
What the race is, where it came from, what times people run, and how to get faster. Based on public sources and race data.
As of October 2026 · SPLITS8 is not an official HYROX app. Race rules can change at any time, so always check the official rules before you race.
What is HYROX
HYROX is a hybrid fitness race: 1 km of running, then one workout station, repeated 8 times. The order and distances are the same everywhere in the world, so a time run in Seoul compares directly with a time run in London.
There are no qualifiers and no time limit, so anyone who signs up can race. Mixed age and gender heats start at set intervals all day, and according to the official site more than 98% of athletes finish. Besides the solo race, there are Doubles (two people share the work) and Relay (four people share the work).
8 × 1 km of running. Running is close to half of the race time.
Ski, sled push and pull, burpees, row, farmers carry, lunges, wall balls.
The transition area between the running lap and the stations. This time counts toward your result.
Average finish time for men in Open. For women it is about 1h 36m.
Stations and weights
Run 1 km, finish one station below, then run 1 km again. Weights depend on the division. (Sled weights include the sled itself.)
| # | Station | Distance · Reps | Open men | Open women | Pro men | Pro women |
|---|---|---|---|---|---|---|
| 1 | SkiErg | 1,000 m | — | — | — | — |
| 2 | Sled Push | 50 m | 152 kg | 102 kg | 202 kg | 152 kg |
| 3 | Sled Pull | 50 m | 103 kg | 78 kg | 153 kg | 103 kg |
| 4 | Burpee Broad Jumps | 80 m | — | — | — | — |
| 5 | Row | 1,000 m | — | — | — | — |
| 6 | Farmers Carry | 200 m | 2×24 kg | 2×16 kg | 2×32 kg | 2×24 kg |
| 7 | Sandbag Lunges | 100 m | 20 kg | 10 kg | 30 kg | 20 kg |
| 8 | Wall Balls | 100 reps | 6 kg · 2.74 m | 4 kg · 2.74 m | 9 kg · 3.05 m | 6 kg · 3.05 m |
In Doubles, two people split the work at the same weights (each does 50 m on the sleds). Mixed Doubles use the men's weights. Check the official rulebook each season for the exact rules.
History
| Season | Location | Men | Time | Women | Time |
|---|---|---|---|---|---|
| 2018/19 | Oberhausen | Lukas Storath | 59:07 | Imke Salander | 1:08:08 |
| 2019/20 | Hamburg | Hunter McIntyre | 1:00:04 | Lauren Weeks | 1:09:47 |
| 2021 | Leipzig | Tobias Lautwein | 1:00:00 | Lauren Weeks | 1:03:43 |
| 2021/22 | Las Vegas | Hunter McIntyre | 58:05 | Kris Rugloski | 1:07:21 |
| 2022/23 | Manchester | Hunter McIntyre | 56:40 | Lauren Weeks | 59:51 |
| 2023/24 | Nice | Alexander Rončević | 56:21 | Megan Jacoby | 59:59 |
| 2024/25 | Chicago | Tim Wenisch | 53:53 | Linda Meier | 58:56 |
| 2025/26 | Stockholm | Dylan Scott | 53:47 | Alyssa McElhany | 56:59 |
World records
As of April 2026. Records change often.
| Division | Athlete | Time | Race |
|---|---|---|---|
| Pro men | Alexander Rončević (Austria) | 51:59 | Warsaw · 2026.4 |
| Pro women | Joanna Wietrzyk (Australia) | 54:25 | Warsaw · 2026.4 |
| Pro Doubles men | Rončević · Wenisch | 47:40 | London · 2026 |
| Pro Doubles women | Tafuto · Weeks | 53:11 | Phoenix · 2026 |
| Mixed Doubles | Learn · Fkiaras | 49:13 | Melbourne · 2025.12 |
| Men's Relay | Olsen · Røssland · Woods · White | 45:43 | London · 2025.12 |
| Women's Relay | Hill · Stockely · Geddes · Falconer | 51:26 | London · 2025.12 |
The 51:59 world record means running each 1 km at an average of just over 3 minutes and still finishing every station. That is more than 30 minutes faster than the Open average.
My time
Enter your finish time to see roughly where you stand among athletes worldwide. Add your split times to see where you lost time compared with the average.
Enter as m:ss. Empty fields are left out of the comparison. You can copy the split times straight from the SPLITS8 results screen.
Your position
Enter your finish time and tap Analyze to see roughly where you stand among athletes worldwide.
Note: This is a rough position based on ranges from published data on worldwide race results (about 700,000 results, Open). It is not an exact ranking. The averages used for split comparison are medians from about 390,000 solo results (Open and Pro) in the 2025/26 season.
Get faster
Race data shows that the gap between regular athletes and the elite is concentrated in a few places.
The biggest part of the gap between the elite and regular athletes (around 90 minutes) is running. The average regular male athlete runs the first 1 km in 4:39 but slows to 6:10 on the last 1 km. Practice running on heavy legs right after a station (station → straight into 1 km).
One analysis shows that regular male athletes are only 20 seconds behind the elite on the first 1 km, but close to 2 minutes behind by the end. Starting the first run a little slower than your target pace ends up faster.
Elite athletes take about 20–30% longer on the sled pull than on the push, while regular athletes take 70–80% longer. Pull the rope hand over hand in short, quick pulls, and lean your whole body back to use your body weight. Pull practice gives the biggest return.
In the transition area, elite athletes spend about 28 seconds each time, while athletes finishing in 90+ minutes spend about 52 seconds. When a station ends, don't stand still to catch your breath; start running right away, even slowly. If transitions take more than 6.5% of your total time, there is a lot to gain.
On average this station takes the longest (median 6:44). Instead of trying to go unbroken and falling apart, split the reps into sets you decide in advance (e.g. 15·15·15…) and keep the rests short.
Burpee broad jumps and sandbag lunges are where the gap to the elite grows large. Moving at a steady rhythm without stopping is faster than trying to jump far.
Time all 8 segments with Full Simulation, then use the split times and running fatigue on the results screen to see "where you slowed down." With Training, you can build your own "station → 1 km" sets to practice running on tired legs.
Race news
Results from major races and rule changes, collected in one place. Updated regularly.
Announced 2026/27 races in Korea and Asia, plus the majors. Past races drop off automatically.
Dates follow official announcements and may change. Sign up on the official HYROX site.
Board
We are building a space where you can sign in with your SPLITS8 app account to post share photos, training logs, and anything else on a free board.
If there is something you want to talk about or a feature you'd like, send it to us through Contact.
