How to read your result
Your result lives on the HYROX results pages at results.hyrox.com. Find your race, open your name and you get two tables: a workout summary with every time, and a race replay of each timing read. Work from the summary.
| Line | What it times |
|---|---|
| Running 1 | From the start to your first entry into the Roxzone. |
| Running 2 to 7 | From leaving the Roxzone to entering it again. |
| Running 8 | From leaving the Roxzone after the lunges to arriving at the wall balls, so it includes the walk to the wall balls. |
| SkiErg to sandbag lunges | From the station's In read to its Out read. |
| Wall balls | From arriving at the wall balls to the finish. |
| Roxzone Time | Every walk between the Roxzone mats and stations 1 to 7, into each station and back out, as one figure. The wall balls have no Roxzone read before them, so their walk-in sits in Running 8 instead. |
| Run Total | Your eight runs as one figure, with its own place. |
- Check the penalty line first. Time penalties are added to your finish: 2 minutes for each wrong pass through a Roxzone arch, and 15 seconds for each burpee broad jump or lunge fault after that station's one warning. That is time you win back without any new fitness. The rules list the rest.
- Use the places. Each station, your Roxzone Time and your Run Total carry a place in your race; the single runs do not. You will need those places below.
- Treat Running 8 on its own. The replay shows no Roxzone entry before the wall balls, so Running 8 carries on to the wall balls and can read slower than your other runs for reasons that are not fitness. If you timed the race on a Garmin and its Run 8 does not match, Hybrid Smash explains why.
- Compare only inside one race. Each run is approximately 1,000 m, but laps vary by venue and so can the Roxzone layout, so a run or Roxzone time from one venue says little about another. If a station time cannot be right, such as a few seconds on the SkiErg, report it through the Results dispute form at the foot of your result rather than training around it.
Check the run fade first
Start with the runs, because they are the biggest block of your race (the whole running picture is in running for HYROX). In an analysis of 39,696 Pro and Elite results from HYROX's first seven seasons, running made up about half of total time in the top 100 Pro results every season. In the first lab study of the race, 11 recreational athletes in a simulated Open race spent a median 51.2 minutes running and 32.8 minutes at the stations.
Runs also fade. In a study of 24 Pro men at HYROX Madrid 2025, who averaged 69:58, running speed declined progressively across the race, from 16.1 km/h on run 1, about 3:43 per km, to 13.6 km/h on run 8, about 4:25 per km. Those are the two runs your own check below leaves out, so treat that gap as the outer edge of a fade, not its size. Fit racers still slow; take the figures as the shape of a fade, not a pace to copy. To read your own:
- Write down Running 2 to Running 7. Each runs from a Roxzone exit to the next entry, so they are measured the same way. Running 1 starts on the line and Running 8 ends at the wall balls, so leave both out of this comparison.
- See how much slower the later runs are, and where the jump comes. A slow run straight after the sleds or the burpee broad jumps points at that station as much as at your running.
- Do the same for five athletes in your race and division who finished within a few minutes of you. If their runs held steadier than yours, your fade is a gap you can train.
- If Running 1 was far quicker than everything after it, look at your pacing before your fitness. How to hold back early is in the race day guide.
Find the station that costs you most
A station costs you most when you lose more time there than athletes who run like you. Running is a fair marker of where you sit in the field: in the Pro and Elite analysis, places on the runs matched overall places most closely. The stations reshuffled the order more, and the sled push reshuffled it most in most seasons, for men and women.
The same analysis found that the slower the racer, the more each extra second at a station showed up in the total, most of all at the strength stations. Two ways to find yours:
- Compare places. Put your Run Total place beside each station's place. A station where your place is far below your Run Total place is costing you more than your running would predict.
- Compare with athletes who run like you. In the same race and division, find five to ten athletes whose Run Total is within a minute of yours. Average their time on each station and subtract it from yours. The biggest difference is your costliest station, in minutes you can see.
Published percentile tables do the same job across the sport: one study built them for every segment from 186,411 results, so an athlete can see which part of their race sits lowest. They stop at the 2023/24 season, so the athletes in your own race remain the fairer comparison.
Running is the biggest block of race time in both the Pro analysis and the lab study, so running is rarely wasted training. Your costliest station can be the quicker gain. Your result tells you which one to lead with.
Train the gap: runs, stations or transitions
If your runs fade
Train the engine and the switch. The engine is steady running plus threshold work: in the 11-athlete lab study, faster finishers had a higher VO2max and more endurance training behind them, and the Pro analysis points to endurance volume with blocks of interval training. Start with running for HYROX, then add threshold runs. The switch is finding your stride straight off a station, which is what compromised running trains.
If one station costs you
Practise it at your race weight and standard: fresh first so the technique is right, then straight after a run, then in race order after the station before it. Build the strength behind it until the station stops slowing you, then hold that strength. The authors of the Pro analysis, who looked at race times rather than measured strength, argue that once strength is sufficient, more of it is unlikely to make races proportionally faster, partly because added muscle can slow the running. So once the station stops limiting you, put that time back into running.
Each station has its own guide, from the sleds and wall balls to the sandbag lunges, all linked from the eight stations. The lifts behind them are in the strength guide.
If your Roxzone Time is the gap
Compare it only with athletes in the same race. Even the Pro men in the Madrid study moved slowest of all through the Roxzone, at about 10.5 km/h. Rehearse the change in training: finish a run and start the station without a pause, finish the station and run straight out. Decide before the race where you will drink, since water is offered at least once around each pass through the Roxzone, and know the IN and OUT arches, because each wrong pass costs 2 minutes.
Whatever the gap, keep the steady running and strength that got you round the first time. Swapping all of it for station drills trades the biggest block of your race for a smaller one.
What sub 90, sub 80 and sub 70 ask
Every finish target breaks into eight blocks of a run, a station and its share of the transitions. Published figures near each target are few; the table gives the ones we could check.
| Target | Per block | Published reference point |
|---|---|---|
| Sub 90 | Under 11:15 | HYROX's US FAQ gives 1.5 hours as the average finisher time in 2024/25. In a simulated Open race, 11 recreational athletes finished in a median 86.5 minutes, with a median 51.2 minutes of running. |
| Sub 80 | Under 10:00 | We found no published study of racers at this level that we could check, so the arithmetic is the guide. |
| Sub 70 | Under 8:45 | 24 Pro men at HYROX Madrid 2025 averaged 69:58. Their running slowed progressively, from about 3:43 per km on run 1 to about 4:25 on run 8, and their lab threshold sat near 3:39 per km. |
Read the sub 70 row with care: those were Pro men with heavier loads. Across the eight runs and the Roxzone they averaged about 84% of their threshold speed, and the authors concluded that sustaining a higher share of it appears central to a shorter running time, which argues for training to hold more of your own threshold for the whole race rather than copying someone else's pace. What counts as a good time, and why venues differ, is in finish times; what the heavier loads add is in Open or Pro.
How long it takes to get faster
Different gaps close at different speeds. In the first weeks of strength training, much of the gain comes from learning and coordination, with muscle growth starting alongside, so a station you rarely practised can improve quickly once you train it at race weight.
Aerobic fitness moves within weeks too, in people starting low. A meta-analysis of 37 studies with 334 untrained or recreationally active adults found that 6 to 13 weeks of interval training raised VO2max on average. Those were beginners. If you have already trained for and finished a race, expect smaller steps.
If nothing has changed, look at how much you trained before you change the plan. In a study of 78 healthy adults training for six weeks, 69% of the group doing one 60-minute session a week showed no measurable gain, against none in the groups doing four or five. Everyone who had not responded then trained six more weeks with two extra sessions a week, and every one of them improved.
So judge progress race to race, on a course you have raced before when you can, and give a full block of training time to work. Recover properly first; the days and weeks after a race are covered in after the race.
Using your result in Smash Coach
Your race archives itself the day after and moves to PAST. Open it and add your finish time, which your coach uses as a reference for what comes next. Once one race is out of the way you can add the next: tap the plus on Home or Agenda, choose Add event, pick HYROX and say whether you are chasing a time or aiming to finish. With Pro or during your trial, adding it tells your coach what it is building towards and how long it has. On the free plan your coach is paused, so the race is saved but your plan stays as it is. More in Races and events.
With Pro or during your trial, tap the gold circle and ask your coach what to work on, such as the station that cost you most. It already knows your week, and any change it proposes shows you a confirmation card first. More in What you can ask your coach.