Hyrox Workout blog

Guides & comparisons

Honest comparisons, alternatives and how-tos from the Hyrox Workout team.

Free Hyrox Workout tools

• 10K Pacing ChartUse this 10K pacing calculator to turn a target finish time or pace into kilometre-by-kilometre and mile-by-mile splits with cumulative times.→
• 5K Pacing ChartEnter a target 5K finish time to see every kilometre or mile split, cumulative time and equivalent pace. This 5k pacing chart also includes common target times for quick reference.→
• Concept2 Pace CalculatorUse any two of distance, total time and /500m split to find the missing value, watts, calories per hour and HYROX distance times.→
• Half Marathon Pacing ChartCreate a half marathon pacing chart with cumulative 5 km and mile splits, plus the required pace for your target finish.→
• HYROX Race Format PlannerChoose a HYROX category and team format to see the full race sequence, running distance, station work and sharing rules.→
• HYROX Station Standards ReferenceUse this HYROX stations reference to review the eight stations in race order, with distances, reps and the standards that apply to your division.→
• HYROX Finish Time CalculatorThis hyrox time calculator combines your average 1 km run pace, station time and roxzone transit time into a projected finish time and full race timeline.→
• HYROX Training Program PlannerCreate a week-by-week HYROX plan with running, erg, strength, station-combination, recovery and simulation sessions.→
• Interval Pacing TimerRun repeatable work and rest intervals with a large countdown, clear phase changes and optional audio cues. This pacing timer stays accurate when a tab is backgrounded.→
• Marathon Pacing ChartBuild a marathon pacing chart from a target finish time or target pace. See required pace and cumulative times at every 5 km and every mile.→
• Running Pace CalculatorUse this running pace calculator to turn a target finish time into clear per-kilometre and per-mile pacing, average speed and splits.→
• Split Times CalculatorBuild a cumulative split table for any distance and interval. Compare even pacing with a fade or negative-split strategy and see the required pace for every segment.→

• How to prepare for HYROX in the last seven days

  How to prepare for HYROX in race week: how much to taper, what to eat before your wave, what to wear and pack, and a warm-up that saves your legs.

  Oct 10, 2026 →

• When did HYROX start? The founding story of the race

  When did HYROX start? The first race was in Hamburg in 2017, created by Christian Toetzke and Moritz Fürste. The founding story and what has changed.

  Oct 7, 2026 →

• HYROX sandbag lunges and farmers carry: how to save time

  HYROX sandbag lunges and the 200m farmers carry: division weights, grip and bag position, the no-rep traps, and split targets that protect your wall balls.

  Oct 4, 2026 →

• How hard is HYROX? An honest answer for first-timers

  How hard is HYROX? A two-part fitness test, the stations that break first-timers, and what to actually aim for in your first race.

  Oct 1, 2026 →

• HYROX ski erg and row pacing: damper, rate, and splits

  Damper settings, stroke rates, and target splits for the HYROX ski erg and row, plus how to pace station one so it doesn't cost you the sled push.

  Sep 28, 2026 →

• HYROX training equipment and what to use when you don't have it

  The eight pieces of HYROX training equipment the race actually uses, plus honest substitutes for the sled, ergs, and wall balls when your gym is missing them.

  Sep 25, 2026 →

• What is a hybrid athlete, and how do you train like one

  What is a hybrid athlete? A clear definition, why the interference effect makes concurrent training hard, and a sample training week built around HYROX.

  Sep 22, 2026 →

• How much does HYROX cost? Entry fees, tiers, and extras

  How much does HYROX cost? Entry is tiered and priced by division — realistic singles, doubles, and relay bands, plus the extras that quietly double the bill.

  Sep 19, 2026 →

• HYROX vs CrossFit: what's different and which is harder

  HYROX vs CrossFit: one is a fixed 8-run, 8-station race, the other an unknown skill test. Compare the energy systems, training weeks, and where DEKA fits.

  Sep 16, 2026 →

• What is the Roxzone in HYROX, and why it costs you minutes

  What is the Roxzone? It's the transition area between every HYROX run and station. Here's how it's timed, what a good total looks like, and how to cut it.

  Sep 13, 2026 →

• HYROX wall ball weight, height, and reps by division

  HYROX wall ball weight by division: 4, 6 and 9 kg, plus target heights, the rep standard judges enforce, and a break plan that holds after 8 km.

  Sep 10, 2026 →

• HYROX sled push weight and distance, by division

  HYROX sled push weight by division: 102, 152 and 202 kg, plus the sled pull loads, the 50 m distances, and the technique that actually moves them.

  Sep 7, 2026 →

• HYROX workouts: 5 sessions you can run in any gym

  Five HYROX workouts with target times and equipment swaps: half and full race simulations, run-station couplets, a sled day, and a wall ball finisher.

  Sep 4, 2026 →

• HYROX training plan: how to build your own 12-week block

  A HYROX training plan you can build yourself: how many sessions a week, how to split running and strength, a 12-week block, and two sample weeks.

  Sep 1, 2026 →

• Hyrox running distance: 8 km, and why it feels longer

  The Hyrox running distance is 8 km — eight 1 km laps, just under 5 miles — plus Roxzone meters. Lap-pace bands and why race pace runs slower.

  Aug 29, 2026 →

• Average HYROX time: what a good finish looks like

  The average HYROX time by division and age, what separates mid-pack from the top 10%, where the records sit, and how to split a goal time.

  Aug 26, 2026 →

• Hyrox doubles vs relay: how each team format works

  How Hyrox doubles and relay work: who runs, the mixed doubles weights, the swap rules that cost time, and how to split every station with a partner.

  Aug 23, 2026 →

• HYROX age groups and divisions: picking your entry

  HYROX age groups run in five-year bands from under 24 to 85–89, set by your race-day age. How open, pro, doubles, relay and adaptive entries differ.

  Aug 20, 2026 →

• HYROX weights for every station, in kg and lb

  HYROX weights for every station and division: women's and men's open and pro loads in kg and lb, the distances, and where pro gets hardest.

  Aug 17, 2026 →

• HYROX rules and the movement standards judges enforce

  A practical guide to HYROX rules: the movement standard at every station, what counts as a no-rep, how time penalties work, and the kit you may wear.

  Aug 14, 2026 →

• HYROX stations in order: all 8 exercises and how to pace them

  The eight HYROX stations in order — SkiErg, sleds, burpees, row, carry, lunges, wall balls — with distances, loads, and the biggest time leak at each one.

  Aug 11, 2026 →

• What is HYROX? The 8 runs, 8 stations race explained

  What is HYROX: a standardized indoor race of eight 1km runs and eight fixed workout stations. Full station list, weights, divisions, and finish times.

  Aug 8, 2026 →

• Best 8 WOD Timer Alternatives in 2026: Ditch Your Old Clock

  Compare 8 WOD timer alternatives covering iOS, Android, and Wear OS support, custom interval rules, and leaderboard scoring. Find the best fit for your workouts.

  Jul 2, 2026 →

• Best 9 Trifecta Alternatives in 2026: Smarter Race Day Prep

  We compare 9 trifecta alternatives for Hyrox-style training, covering Apple Watch vs. Wear OS support, custom scoring rules, lap timing accuracy, and workout import options.

  Jul 2, 2026 →

• Best 9 Madbarz Alternatives in 2026: Bodyweight Training Evolved

  Compare 9 madbarz alternatives covering iOS, Android, Wear OS, and Apple Watch support. We review workout customization, rep counting, and progression tracking across each app.

  Jul 2, 2026 →

• Best 9 BTWB Alternatives in 2026: Smarter WOD Tracking

  We compare 9 btwb alternatives for platform support, Apple Watch integration, scoring rules, and programming features to find the best fit for your training.

  Jul 2, 2026 →

• Best 9 SugarWOD Alternatives in 2026: Train Smarter, Log Faster

  We compare 9 SugarWOD alternatives for logging WODs, tracking benchmarks, and analyzing performance. Includes details on watch support, scoring rules, and platform availability.

  Jul 2, 2026 →

• Best 9 Keelo Alternatives in 2026: Smarter HIIT & Timer Apps

  Discover the best 9 keelo alternatives in 2026. We compare platforms, wearable support, scoring rules, and timer features to find the right HIIT app for you.

  Jul 2, 2026 →

• Best 9 WODster Alternatives in 2026: Fresh Workout Timer Picks

  Searching for WODster alternatives? We compare 9 workout timer apps across iOS, Android, and wearables, evaluating interval customization, scoring modes, and platform support.

  Jul 2, 2026 →

• Best 8 Timebirds Alternatives in 2026: Top Timer & Workout Apps

  Discover the 8 best timebirds alternatives for 2026. We compare platform support, watch compatibility, scoring rules, and pricing to help you find the right fit.

  Jul 1, 2026 →

• Best 9 Flex Timers in 2026: Train Smarter, Not Harder

  Discover the top 9 flex timer alternatives for 2026. We compare platform availability, watch support, scoring rules, and customization to find your perfect workout timer.

  Jul 1, 2026 →

• Best 9 PushPress Timer Alternatives in 2026: Smarter Gym Timers

  Compare 9 pushpress timer alternatives covering iOS, Android, Wear OS, and Apple Watch. We test Bluetooth sync, custom scoring rules, and interval accuracy.

  Jul 1, 2026 →

• Best 7 Gymboss Alternatives in 2026: Upgrade Your Interval

  Discover the best gymboss alternatives for 2026. We compare 7 interval timer apps across platform availability, watch support, and customizable round rules.

  Jul 1, 2026 →

• Best 9 Wodproof Alternatives in 2026: Top Workout Timer Picks

  Discover 9 wodproof alternatives compared across iOS, Android, Apple Watch, and Wear OS. We evaluate scoring rules, interval modes, and offline support for 2026.

  Jul 1, 2026 →

• Best 9 Timer Plus Alternatives in 2026: Top Workout Timers Ranked

  Compare 9 timer plus alternatives across platforms, watch support, and scoring rules. Find the best interval timer for HIIT, Hyrox, and functional fitness in 2026.

  Jul 1, 2026 →

• Best 8 Tabata Stopwatch Pro Alternatives in 2026: Timers That

  Compare 8 tabata stopwatch pro alternatives for 2026. We test interval accuracy, Wear OS support, custom rounds, and background audio across iOS and Android.

  Jul 1, 2026 →

• Best 9 Champion Timer Alternatives in 2026: Race-Ready Picks

  Discover 9 champion timer alternatives for Hyrox, DEKAFIT, and functional fitness. We compare platform support, watch compatibility, scoring rules, and AMRAP modes.

  Jul 1, 2026 →

• Best 9 Evox Alternatives in 2026: Top Fitness Race Apps

  We tested 9 evox alternatives to compare platform support, watch compatibility, and scoring rules. Find the best Hyrox-style race timer for your training needs.

  Jul 1, 2026 →

• Best 9 Topwod Alternatives in 2026: Smarter WOD Timers

  Compare 9 topwod alternatives covering iOS, Android, and Apple Watch support, custom interval programming, and competition scoring rules for functional fitness.

  Jul 1, 2026 →

• Best 9 Roxtime Alternatives in 2026: Race-Ready Timer Picks

  Searching for roxtime alternatives? We compare 9 apps covering official Hyrox rules, running splits, watch sync, and station timers to match your race pace.

  Jul 1, 2026 →

• Best 8 Seconds Pro Alternatives in 2026: Top Timer & Workout Apps

  We compare 8 seconds pro alternatives across platforms, watch support, and scoring rules. Find the best timer for Hyrox, CrossFit, and interval training.

  Jul 1, 2026 →

• Best 9 SmartWOD Timer Alternatives in 2026: Train Smarter

  We compare 9 smartwod timer alternatives across platforms, watch support, interval types, and scoring rules to find the best fit for your training in 2026.

  Jul 1, 2026 →