Split Time
A split time in HYROX is the recorded duration for one of the 16 race segments — eight 1 km runs and eight workout stations. Splits reveal exactly where you gained or lost time and guide targeted training improvements.
Definition
A split time in HYROX® is the duration recorded for a single segment of the race - either one of the eight 1 km runs or one of the eight functional workout stations. Together, the 16 split times sum to your total finish time and provide a granular view of where you gained or lost minutes.
How It's Calculated
HYROX® uses chip timing with mats placed at the entry and exit of every segment. Each split captures:
- Run splits - time from the start/finish of each 1 km loop
- Station splits - time from Roxzone entry to station completion (includes transition)
- Roxzone time - sometimes tracked separately as the gap between a run finish and station start
Athletes receive a full split breakdown on the HYROX® results portal after each race.
What Affects It
| Factor | Impact on Splits |
|---|---|
| Aerobic fitness | Determines run-split consistency across all 8 laps |
| Station-specific strength | Directly affects individual station times |
| Pacing strategy | Overly fast early splits cause late-race blow-ups |
| Transitions | Slow Roxzone navigation can add 30-60 sec total |
| Fatigue management | Cardio base and muscular endurance preserve late splits |
HYROX® Benchmarks
| Segment | Competitive Men | Competitive Women |
|---|---|---|
| 1 km run split | 4:00-4:30 | 4:30-5:00 |
| SkiErg (1000 m) | 3:30-4:00 | 4:00-4:30 |
| Sled Push (50 m) | 1:30-2:30 | 2:00-3:00 |
| Sled Pull (50 m) | 1:30-2:30 | 2:00-3:00 |
| Burpee Broad Jump (80 m) | 4:00-5:00 | 5:00-6:30 |
| Row (1000 m) | 3:30-4:00 | 4:00-4:30 |
| Farmers Carry (200 m) | 1:30-2:00 | 2:00-2:30 |
| Sandbag Lunges (100 m) | 3:00-4:00 | 3:30-4:30 |
| Wall Balls (75/100) | 4:00-5:00 | 5:00-6:30 |
How to Improve
- Identify your slowest splits - compare each split to benchmarks and rank them by gap.
- Train weaknesses twice per week - dedicate extra sessions to your two worst stations.
- Practice even pacing - aim for less than 10 % variation between your fastest and slowest run splits.
- Run simulation workouts - HYROX® simulations reveal how fatigue affects your later splits.
FAQ
Where can I see my HYROX® split times? After every race, splits are published on the official HYROX® results page linked from your registration email.
What is a good run split for an Open athlete? Consistent 4:30-5:00 per km across all eight runs is a strong Open-division benchmark for men; 5:00-5:30 for women.
Should all my run splits be the same? Ideally yes. Even or slightly negative splits (getting faster) indicate good pacing. A first-run split more than 30 seconds faster than your last is a red flag.
Upload your race results and visualize every split with ROXBASE - the free HYROX® training companion.
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