Guides

HYROX® guides

Answers from real race results: 702,095 HYROX finishes from the 2025/26 season.

Training

HYROX training for weightliftersWhere lifters lose HYROX time in real race data: the runs and the late stations, not the sleds. What to keep from lifting, what to add, how a week fits.
How to train for HYROXHow to train for HYROX, from real race data: runs are 47% of an Open finish. Three runs a week, one off a station, your two weakest stations, the week.
What is HYROX?HYROX is eight 1 km runs, each followed by a station, in a fixed order. Racing alone, the median finish is 1:29:42. Loads in kg and lb, divisions.

Fastest and slowest HYROX coursesThe same athletes finished 5.5% faster in Warsaw and 11.9% slower in Puebla than on an average course. Every HYROX venue ranked, and what makes one fast.
What’s a good HYROX time?A good HYROX time beats the median for your division, sex and age. 2025/26 medians: Open men 1:27:52, Open women 1:36:19. Every division and age.
How a HYROX time predictor worksHow a HYROX finish time predictor works: eight runs, eight stations and the roxzone added up from your numbers, what moves it most, and why it gives a range.
Average HYROX time per stationMedian time on every HYROX station by division and sex, wall balls 7:11 for Open men. Percentiles, the hardest station, and what each costs.
HYROX splits for sub 90, sub 80 and sub 60What real HYROX finishers ran in every five-minute bracket, sub 60 to sub 2:00. Sub-90 Open men: 5:11 per km. Every run, station and roxzone.
HYROX running pace chartThe run pace real HYROX finishers held for every finish from sub 60 to sub 2:00, per km and mile. Sub-90 Open men: 5:11/km (8:21/mi).
What’s a good HYROX doubles time?A good HYROX doubles time beats half the teams of your type: under 1:16:11 for men’s, 1:23:04 mixed, 1:28:12 women’s. By age, Pro Doubles and team splits.
How to pace HYROXHow to pace HYROX in 8 steps from real finishers’ splits: a budget for runs, stations and roxzone, run 1 no faster than the middle runs, and a slower run 8.

HYROX wall balls: weights, times and how to train themHYROX wall balls: 100 reps of a 4–9 kg (9–20 lb) ball. 2025/26 times for every division, why they split finishers most, technique and training.
HYROX sled push: weights, times and how to train itThe HYROX sled push: 50 m at 102–202 kg (225–445 lb). 2025/26 times for every division, the run after it, technique and training.
How to find your weakest HYROX stationYour weakest HYROX station is the one furthest behind the median finisher in your five-minute bracket. Six steps, and the medians for every bracket.
HYROX weights by divisionHYROX weights for every division in kg and lb: Open men push 152 kg (335 lb), Open women 102 kg (225 lb). Pro, doubles, wall balls, and the time each costs.

HYROX training plan for beginners: what every week needsWhat a HYROX training plan for beginners has to contain, from real race data: four session types, how many a week, what never follows what, and loads.

HYROX Boston: times, course and pacingHYROX Boston runs 8–11 Oct 2026. The 2025 medians: Open men 1:28:55, Open women 1:35:15. Every division, Boston’s splits and its course effect.

Is there a free HYROX app?Which HYROX apps are free in October 2026 and exactly what each gives without paying: Rivo, ROXFIT, Hyro, FORMD, RoxHype, Repz and Runna, with trial lengths.
ROXFIT vs FORMD: which HYROX app fits you?ROXFIT vs FORMD, checked 3 October 2026: free results, race tracking and community against a paid plan built around weak stations. Prices and devices.
ROXFIT alternatives for HYROXSeven ROXFIT alternatives for HYROX, checked 3 October 2026: FORMD, Repz, Rivo, Runna, Centr, Hyro and RoxPacer, with prices, plans and watch support.
Rivo vs ROXFIT: which HYROX app is for you?Rivo vs ROXFIT, checked 3 October 2026: prices, free features, Android, Apple Watch, Garmin, finish prediction, training plans and race-day pacing.
Rivo vs FORMD: which HYROX app is for you?Rivo vs FORMD, checked 3 October 2026: both predict your HYROX finish and plan around weak stations. Prices, trials, Android, Apple Watch and Doubles.
HYROX Apple Watch app: race day on your wristRivo runs HYROX race day on the Apple Watch: 16 targets from your predicted finish and one number, ahead or behind. How it works, and other HYROX watch apps.
FORMD alternatives for HYROXSix FORMD alternatives for HYROX, checked 3 October 2026: Repz, Rivo, TrainRox, ROXFIT, Runna and Centr, with prices, trials, Android and Garmin.
The best HYROX app for what you needROXFIT, FORMD, Repz, Runna, Centr, RoxPacer and Rivo compared on price, free tier, Android, Apple Watch, Garmin and plans. Checked 3 October 2026.